{"id":2025,"date":"2018-04-18T14:47:49","date_gmt":"2018-04-18T12:47:49","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=2025"},"modified":"2019-09-11T13:35:10","modified_gmt":"2019-09-11T11:35:10","slug":"kako-se-pripremiti-za-svoju-prvu-rutu-trcanja","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2018\/04\/kako-se-pripremiti-za-svoju-prvu-rutu-trcanja\/","title":{"rendered":"Pripremite se za prvu rutu tr\u010danja, sa pravim planom treninga"},"content":{"rendered":"<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Va\u0161 adrenalin se ve\u0107 di\u017ee i jo\u0161 uvijek imate dovoljno mjeseci, prije nego li pre\u0111ete zavr\u0161nu liniju. Trening za maraton je postupan proces koji tra\u017ei vi\u0161e vremena, te predanost i dosta priprema. Pronala\u017eenje plana treninga koji se uklapa u va\u0161u dnevnu rutinu,\u00a0 klju\u010d je dobre motivacije i postizanja ciljeva maratona.<\/p>\n<p>Da biste trenirali za utrku bilo koje udaljenosti, zapo\u010dnite s izradom tjednog rasporeda treninga. Prioritetizirajte trening tijekom tog vremena i obavite najmanje 4 tjedne seanse koje uklju\u010duju sljede\u0107e:<\/p>\n<ul>\n<li>Umjereno, tempirano tr\u010danje od kratkih do prosje\u010dnih udaljenosti<\/li>\n<li>Jedna du\u017ea trka<\/li>\n<li>Opu\u0161teno tr\u010danje<\/li>\n<li>Br\u017ei trening ili te\u017ee vje\u017ebe za prakticiranje intervalnog treninga, tempo, usponi, cirkularni trening i druge vje\u017ebe, kako biste pove\u0107ali kardio kapacitet za dugotrajnu trku.<\/li>\n<\/ul>\n<p>Mje\u0161anjem stvari u va\u0161oj rutini pomo\u0107i \u0107e vam da pobolj\u0161ate svoje performanse i dostignete svoje maratonske ciljeve.<\/p>\n<h2><strong>Klju\u010dni savjeti o treningu za utrku od 10 km<\/strong><\/h2>\n<p>\u010cestitamo, stvorili ste predanost, kreirali raspored treninga i sada ste na dobrom putu.<br \/>\nSlijede\u0107i plan treninga, pravo je vrijeme da podignete baznu kilometra\u017eu, mijenjanjem vje\u017ebi unutar svoje redovne rutine. Zdraviji i u\u010dinkovitiji cilj je pove\u0107anje bazne kilometra\u017ee brzinom od 10 posto tjedno.<br \/>\nTrening za utrku od 10 km mo\u017ee biti intenzivan, stoga ne zaboravite integrirati dane odmora ili smanjiti kilometra\u017eu svaki drugi tjedan, kako biste omogu\u0107ili tijelu da se oporavi. Cross-training aktivnosti kao \u0161to su joga, planinarenje, biciklizam, borila\u010dke vje\u0161tine i plivanje, izvrstan su na\u010din da ostanete aktivni, dok time tijelu dajete malo odmora.<\/p>\n<h2><strong>Stvari koje treba uzeti u obzir pri napredovanju do maratonskog treninga<\/strong><\/h2>\n<p>Dobra priprema za va\u0161 prvi maraton, podrazumjeva dobru kondiciju i pronala\u017eenje onoga \u0161to vam najbolje odgovara &#8211; i to iziskuje vrijeme. Za utrke od 5km do 20km, potrebno je u prosjeku oko 10 tjedana treninga. Za puni maraton, planirajte oko godinu dana pripreme kako bi bili u potpunosti u formi i pripremljeni za utrku na duge staze. Tr\u010danje nekoliko kra\u0107ih utrka je tako\u0111er odli\u010dan na\u010din za fizi\u010dku i mentalnu pripremu, za prvi maraton.<\/p>\n<p>Bilo da idete na kra\u0107u utrku ili full maraton, slijede\u0107i ovaj jednostavan plan za izvo\u0111enje treninga, pomo\u0107i \u0107e vam da se osje\u0107ate spremni za svoj prvi maraton!<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-05edeb55d04a863fcea19f0a121842dd\">\n.avia-image-container.av-av_image-05edeb55d04a863fcea19f0a121842dd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-05edeb55d04a863fcea19f0a121842dd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-05edeb55d04a863fcea19f0a121842dd av-styling- avia-align-center  avia-builder-el-1  el_after_av_textblock  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2027 avia-img-lazy-loading-not-2027 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/04\/blog-6.jpg\" alt='' title='ruta tr\u010danja'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/04\/blog-6.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/04\/blog-6-400x267.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/04\/blog-6-768x512.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/04\/blog-6-705x470.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/04\/blog-6-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":2027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":138,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[62],"class_list":["post-2025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pripremite se za prvu rutu tr\u010danja, sa pravim planom treninga - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Kako se pripremiti za svoju prvu rutu tr\u010danja? Pripremite se za prvih 5 km ili 10 km na pravi na\u010din. INTERSPORT vam daje podjelu pripremnih faza i kako trenirati za svoj prvi maraton. Napredovanje iz laganog tr\u010danja na du\u017ee udaljenosti te pune maratone, uz pravi plan treninga.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.hr\/blog\/2018\/04\/kako-se-pripremiti-za-svoju-prvu-rutu-trcanja\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pripremite se za prvu rutu tr\u010danja, sa pravim planom treninga - Intersport Blog HR\" \/>\n<meta property=\"og:description\" content=\"Kako se pripremiti za svoju prvu rutu tr\u010danja? Pripremite se za prvih 5 km ili 10 km na pravi na\u010din. INTERSPORT vam daje podjelu pripremnih faza i kako trenirati za svoj prvi maraton. 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