{"id":2152,"date":"2018-06-26T19:53:21","date_gmt":"2018-06-26T17:53:21","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=2152"},"modified":"2019-09-11T13:27:54","modified_gmt":"2019-09-11T11:27:54","slug":"kako-umanjiti-bol-u-nogama-nakon-trcanja","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2018\/06\/kako-umanjiti-bol-u-nogama-nakon-trcanja\/","title":{"rendered":"Kako umanjiti bol u nogama nakon tr\u010danja"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p><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><a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">Tr\u010danje<\/a> mo\u017ee biti izvor inspirativnih osje\u0107aja i trenutaka. Ponekad <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">prilikom tr\u010danja,<\/a> imate osje\u0107aj da letite. U ve\u010dernjim satima legnete u krevet ugodno umorni, s osmijehom na licu. Ali kad se ujutro di\u017eete iz kreveta, osje\u0107aj je potpuno druga\u010diji. Noge su te\u0161ke i bolne. Tek nekoliko koraka do WC-a, iziskuje znatan napor. Naravno, bol ovisi o duljini i brzini tr\u010danja, a naravno i o razini fizi\u010dke kondicije. Na primjer, ako tr\u010dimo oko 10 kilometara, to zna\u010di oko deset tisu\u0107a koraka, ili pet tisu\u0107a \u00a0odriva i slijetanja sa svakom nogom. To je koli\u010dina koja ostavlja svoje posljedice. Ukoliko niste u kondiciji, time \u010dak i vi\u0161e. Najvi\u0161e su optere\u0107eni bedreni mi\u0161i\u0107i, kao i tetive, zglobovi, koljena i kukovi. Ukoliko se ne brinete o u\u010dinkovitoj regeneraciji, pove\u0107ava se mogu\u0107nost ozbiljnijih ozljeda, koje \u010dak mogu prerasti u kroni\u010dne. No, bez obzira na razinu na kojoj se nalazite, mogu\u0107e je prona\u0107i na\u010din za smanjenje bolova u nogama, koje su zapravo rezultat mikrotraume mi\u0161i\u0107nih vlakana, koje se javljaju usljed <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">dugotrajne kontinuirane aktivnosti.<\/a><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-5627dc76921fcd6ea0446e94ce5a0829\">\n.avia-image-container.av-av_image-5627dc76921fcd6ea0446e94ce5a0829 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-5627dc76921fcd6ea0446e94ce5a0829 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-5627dc76921fcd6ea0446e94ce5a0829 av-styling- avia-align-center  avia-builder-el-2  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-2153 avia-img-lazy-loading-not-2153 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg\" alt='' title='Kako umanjiti bol u nogama nakon tr\u010danja'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg 495w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-3  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Hidratacija<\/strong><\/h2>\n<p>Po\u010dnite s hidratacijom deset do petnaest minuta nakon <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">napornog tr\u010danja<\/a>. Na taj na\u010din zamijenit \u0107ete teku\u0107inu, koju ste izgubili znoje\u0107i se tijekom tr\u010danja. Preporu\u010daju se napitci bogati elektrolitima. U ljetnim mjesecima koli\u010dina potro\u0161ene teku\u0107ine treba biti znatno ve\u0107a nego u hladnijim vremenskim uvijetima.<\/p>\n<h2><strong>Prehrana<\/strong><\/h2>\n<p>Osim hidratacije, va\u017ean je unos hrane, \u0161to je, naravno, izvor energije. Preporu\u010da se jogurt, banana, mo\u017eda \u010dak i glukozne tablete. Ugljikohidrati i proteini trebaju biti u omjeru 4: 1.<\/p>\n<h2><strong>Istezanje<\/strong><\/h2>\n<p>Istezanje se preporu\u010duje u prvih trideset minuta nakon tr\u010danja. Iste\u017eite sve skupine mi\u0161i\u0107a, koje su bile najaktivnije <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">tijekom tr\u010danja<\/a>. Istezanje bi trebalo potrajati oko deset minuta.<\/p>\n<h2><strong>Masa\u017ea valjkom<\/strong><\/h2>\n<p>Ako osje\u0107ate manje ozlijede, mo\u017eete si pomo\u0107i s masa\u017enim valjkom. To \u0107e razbiti manje \u010dvorove, i pomo\u0107i \u0107e pri osloba\u0111anju napetosti mi\u0161i\u0107a.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-ad733ac5d720fd464cda5ce7da653095\">\n.avia-image-container.av-av_image-ad733ac5d720fd464cda5ce7da653095 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-ad733ac5d720fd464cda5ce7da653095 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-ad733ac5d720fd464cda5ce7da653095 av-styling- avia-align-center  avia-builder-el-5  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-2154 avia-img-lazy-loading-not-2154 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_-495x400.jpg\" alt='' title='Kako umanjiti bol u nogama nakon tr\u010danja:'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_-495x400.jpg 495w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Hladna kupka<\/strong><\/h2>\n<p>Nakon istezanja, vrijeme je za hladnu kupku. Napunite kadu hladnom vodom i sjednite u nju, tako da su cijele noge od gle\u017enjeva do kukova u vodi. Za &#8220;pre\u017eivljavanje&#8221;, su presudne prve tri minute. Zatim se tijelo navikne na hladne uvjete. Kupka bi trebala trajati deset do petnaest minuta.<\/p>\n<h2><strong>Priu\u0161tite si potpun obrok<\/strong><\/h2>\n<p>Sat do dva <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">nakon treninga<\/a>, u\u017eivajte u cjelovitom obroku, koji sadr\u017ei ugljikohidrate, proteine i masti.<\/p>\n<h2><strong>Priu\u0161tite si mali drijeme\u017e<\/strong><\/h2>\n<p>Nakon obroka, povucite se na sofu ili \u010dak u krevet i u\u017eivajte u polu-satnom drijeme\u017eu. To \u0107e biti pravi melem za <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">va\u0161e noge<\/a>.<\/p>\n<h2><strong>Topla kupka prije spavanja<\/strong><\/h2>\n<p>Prije odlaska u krevet, mo\u017eete si priu\u0161titi toplu kupku oboga\u0107enu solima. Kupka bi trebala trajati pribli\u017eno petnaest minuta.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_button  first flex_column_div av-zero-column-padding  column-top-margin'     ><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>Sve ove mjere trebale bi ubrzati proces regeneracije i odstraniti mlije\u010dnu kiselinu iz mi\u0161i\u0107a, koja se tamo nakuplja zbog pove\u0107ane <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">tjelesne aktivnosti<\/a>. Te mjere bi trebale postati sastavni dio higijene tr\u010danja &#8211; \u0161to je preduvjet za redovit i <a href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">u\u010dinkovit trening<\/a>. Prije svega, to mo\u017ee biti izvrsna prevencija protiv mogu\u0107ih ozljeda, koje mogu prekri\u017eiti va\u0161e planove i ciljeve tr\u010danja tjednima.<\/p>\n<\/div><\/section><\/div><div  class='avia-button-wrap av-av_button-ddbc4b9471bab168b2f145019f26e937-wrap avia-button-left  avia-builder-el-10  el_after_av_one_full  el_before_av_button '><a href='https:\/\/www.intersport.hr\/blog\/2018\/03\/osnove-pripremanja-obroka-za-trkace-3-koraka-uspjeha\/'  class='avia-button av-av_button-ddbc4b9471bab168b2f145019f26e937 av-link-btn avia-icon_select-no avia-size-large avia-position-left avia-color-aqua'  ><span class='avia_iconbox_title' >Saznaj vi\u0161e o pripremama obroka za trka\u010de<\/span><\/a><\/div><\/p>\n<div  class='avia-button-wrap av-av_button-086959243c83bcbea75a1fb56be46a28-wrap avia-button-right  avia-builder-el-11  el_after_av_button  avia-builder-el-last '><a href='https:\/\/www.intersport.hr\/sportovi\/trcanje'  class='avia-button av-av_button-086959243c83bcbea75a1fb56be46a28 av-link-btn avia-icon_select-no avia-size-large avia-position-right avia-color-aqua'  ><span class='avia_iconbox_title' >Pogledaj ponudu za tr\u010danje<\/span><\/a><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":2155,"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":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[367],"class_list":["post-2152","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-noge"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako umanjiti bol u nogama nakon tr\u010danja - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Kako umanjiti bol u nogama nakon tr\u010danja.Tr\u010danje mo\u017ee biti izvor inspirativnih osje\u0107aja i trenutaka. Ponekad prilikom tr\u010danja, imate osje\u0107aj da letite. U ve\u010dernjim satima legnete u krevet ugodno umorni, s osmijehom na licu. Ali kad se ujutro di\u017eete iz kreveta, osje\u0107aj je potpuno druga\u010diji.\" \/>\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\/06\/kako-umanjiti-bol-u-nogama-nakon-trcanja\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako umanjiti bol u nogama nakon tr\u010danja - Intersport Blog HR\" \/>\n<meta property=\"og:description\" content=\"Kako umanjiti bol u nogama nakon tr\u010danja.Tr\u010danje mo\u017ee biti izvor inspirativnih osje\u0107aja i trenutaka. Ponekad prilikom tr\u010danja, imate osje\u0107aj da letite. U ve\u010dernjim satima legnete u krevet ugodno umorni, s osmijehom na licu. 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