{"id":9562,"date":"2023-09-11T13:16:33","date_gmt":"2023-09-11T11:16:33","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=9562"},"modified":"2023-09-11T13:16:33","modified_gmt":"2023-09-11T11:16:33","slug":"pripremite-se-za-avanturu-zagrebackog-maratona","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2023\/09\/pripremite-se-za-avanturu-zagrebackog-maratona\/","title":{"rendered":"Pripremite se za avanturu Zagreba\u010dkog maratona"},"content":{"rendered":"<div  class='flex_column av-8ut6oa-de0cb47798d0c89128343fb5bcc9d3b2 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lmeqa2ac-32e76078bebdbb9dadf8f1d103b54ab1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Jo\u0161 nas mjesec dana dijeli od <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">Zagreba\u010dkog maratona<\/a><\/span> i pripreme su u punom jeku. Na\u0161li ste se me\u0111u tisu\u0107ama trka\u010da koji \u0107e protr\u010dati ulicama Zagreba 8.10. i u potrazi ste za nekoliko savjeta koji \u0107e vam mo\u017eda dobro do\u0107i u zavr\u0161nim pripremema za utrku.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-78bzmy-fa0b4618c8d6982a477825ed84ff8b0c av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqans5-1dc4a7a2cd726cdac530c24ed2247e12 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">1. Treniraj<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmeqe8th-8bb9b8bc79f7c9881d731d91fbc8a25c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mnogima se ovaj savjet \u010dini kompletno apsurdnim, no PUNO vi\u0161e nego nekoliko puta sam dobila upite: ,,Mogu li ja to otr\u010dati bez pripreme? Stignem li se pripremiti za cijeli maraton u mjesec dana?&#8217; Ne bih rekla da su ovakve egzibicije nemogu\u0107e, no ho\u0107e li vam biti ugodno i ho\u0107ete li u tome u\u017eivati, vjerojatno ne. Va\u017eno je unaprijed isplanirati koju biste utrku voljeli tr\u010dati i slo\u017eiti adekvatan plan prema kojem \u0107ete trenirati. Plan treninga pomo\u0107i \u0107e vam u lak\u0161em obavljanju treninga. I na neki na\u010din smanjiti svakodnevni stres planiranja treninga za taj dan.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n<div  class='flex_column av-6kyapm-5872bf195e7c10dd1b163a0538ff55a0 av_one_half  avia-builder-el-5  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4a6twq-92b4ace0a75f3775a15496b36b2281f8\">\n.avia-image-container.av-4a6twq-92b4ace0a75f3775a15496b36b2281f8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4a6twq-92b4ace0a75f3775a15496b36b2281f8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4a6twq-92b4ace0a75f3775a15496b36b2281f8 av-styling- avia-align-center  avia-builder-el-6  avia-builder-el-no-sibling '   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-9574 avia-img-lazy-loading-not-9574 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/treniraj..jpg\" alt='' title='treniraj.'  height=\"300\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-6sz3u-f2775e38a95a65817f92d32ba45459a1 av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-lmeqd870-344d8ff81f8c48340698f145f25057ae '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Treba uvijek biti realan s onime \u0161to mo\u017eemo pru\u017eiti kada izabiremo du\u017einu utrke. Ako va\u0161 posao i svakodnevne obaveze dozvoljavaju da tr\u010dite 2-3 puta dnevno, mo\u017eda 42.2km i nije trenutno najbolja opcija za vas.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmeqdlhi-861310c77c045b32334ff423178a9a81 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tada se treba posvetiti 10km i spremiti kako biste ju uspjeli odraditi \u0161to ugodnije u \u017eeljenom tempu ili ju samo otr\u010dati (tempo nije sastavnica koja mora biti bitna kod svakog trka\u010da). Ostanite dosljedni i uporni do maratona i uvijek slu\u0161ajte sebe i svoje tijelo.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1t5vtm-6dfb4e7a9d0c08eb7564509295ea4dc5 av_one_full  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqjbag-d4a0bef0de8a3bf5ae30e3a9d996ce88 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">2. Nema uspore\u0111ivanja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmeqjkrz-daa6a1635fce94e04a658c30209b8f40 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Iako je u ljudskoj prirodi biti kompetitivan, to nas nekada mo\u017ee odvesti na pogre\u0161an put. Ako ti je cilj zavr\u0161iti utrku \u2013 super! Dr\u017ei se tog plana i probaj dati najvi\u0161e \u0161to mo\u017ee\u0161 za njega. A ako je pak susjedu cilj otr\u010dati maraton ispod 4:00\/km to je isto super i radit \u0107e isto \u0161to i ti kako bi stigao do svojeg cilja. Oboje ste jedinke za sebe koje imaju razli\u010dite \u017eivotne uvjete, razli\u010dite ste gra\u0111e. iskustva i jako puno ostalih \u010dimbenika koje treba osvjestiti i raditi za SVOJ CILJ. Svaki od tih je jednako va\u017ean i impresivan, jer ipak si se pokrenuo i odlu\u010dio u\u010diniti ne\u0161to super za sebe i svoje zdravlje.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-ftwyru-04e34cce94d209eaa5b91035626ffe45 av_one_full  avia-builder-el-13  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqln2j-46ec4c3459bf2099ad2e92fbd20af804 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">3. Kako i \u0161to jesti<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmeqlwha-e653d5e450e13ab2bf062cab72c65acc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Adekvatna prehrana za trka\u010de na duge pruge jako je va\u017ena. Kao prvo pravilo navela bih ne\u0161to s \u010dime sam se mo\u017eda najvi\u0161e susretala u \u017eivotu, a to je s pojmom ,,underfueling&#8221;. Dakle, puno trka\u010da, u lovu na \u0161to bolji rezultat, pribjegava velikom smanjenju unosa kalorija i mr\u0161avljenju. Takva nagla izbacivanja ugljikohidrata ili ostalih dijelova prehrane mogu dovesti do te\u0161ke malnutricije, smanjenju energije za trening, ali i zdravstvenih posljedica. Ako stvarno postoji \u017eelja za smanjenjem tjelesne te\u017eine (koje je u skladu s zdravstveno prihvatljivim) treba to u\u010diniti u dugom periodu vremena i u dogovoru s stru\u010dnom osobom. Druga va\u017ena stvar je raznolikost. Tijelo tijekom dugih treninga puno tro\u0161i pa tako i kasnije puno zahtijeva natrag.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-dgs6ze-cbd4454f0263b97b041d9ccfb0bdaba6 av_one_half  avia-builder-el-16  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-cv7g0q-d7de36a5dd2989da0c9946f7a01de20b\">\n.avia-image-container.av-cv7g0q-d7de36a5dd2989da0c9946f7a01de20b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-cv7g0q-d7de36a5dd2989da0c9946f7a01de20b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-cv7g0q-d7de36a5dd2989da0c9946f7a01de20b av-styling- avia-align-center  avia-builder-el-17  avia-builder-el-no-sibling '   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-9572 avia-img-lazy-loading-not-9572 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/prehrana.jpg\" alt='' title='prehrana'  height=\"340\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-be3kuy-8af5490758ae14310a7bd95db068402a av_one_half  avia-builder-el-18  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-9ixge2-78342b4fb65f343bcef7306376a16f7e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Va\u017eno je u svoju prehranu uklju\u010diti ugljikohidrate, proteine i vitamine (svaka od ovih odrednica bi otprilike trebala zauzimati tre\u0107inu va\u0161eg tanjura) i naravno vlakna i zdrave masti. Za kraj, \u0161to i kada jesti prije utrke? Prije utrke nikada nebi trebali isprobavati novu hranu. Treba pojesti ne\u0161to od jednostavnih, lako probavljivih ugljikohidrata.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmeqr88j-10cd20f587f358a040df6d848d220d59 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Moj ,,go to&#8221; je naj\u010de\u0161\u0107e kruh namazan maslacom i d\u017eemom. Isto tako, ako je utrka ujutro, mnogi vole pojesti zobene pahuljice s vo\u0107em. Va\u017eno je konkretni obrok pojesti do najkasnije 2-3h prije utrke i onda eventualno sat vremena prije pojesti energetsku plo\u010dicu ili bananu (ako vam ne sjeda te\u0161ko na \u017eeludac).<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-6by81m-f625195642f9b62b3c2f7e43b28cbbb0 av_one_full  avia-builder-el-21  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqn9pk-1fca5c1eae253e6ebe1cb0dbe2812714 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">4. San i odmor <\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmeqo9i4-dcbb0ac8342c7683feed563228f525d8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Odmor je jednako klju\u010dan za uspje\u0161nu utrku kao i trening. \u010cesto poneseni \u017eeljom za \u0161to boljom pripremom zanemarujemo dane odmora. Oni su jako va\u017eni u prevenciji ozljeda i op\u0107enito za fizi\u010dki i psihi\u010dki oporavak. \u010cak i mnogi profesionalni trka\u010di isti\u010du regeneraciju kao klju\u010d uspjeha. 8 sati sna preko no\u0107i i kratki ,,power nap&#8221; prije aktivnosti savr\u0161eni su recept za dovoljno energije za trening. Osim toga, razli\u010diti oblici regeneracije: masa\u017ea, limfna drena\u017ea, ledena kupka u umjerenim koli\u010dinama&#8230; svakako su preporu\u010dljive za \u0161to br\u017ei oporavak od dugih treninga.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-45rd62-2ffd720938905d4653ee98214b881a08 av_one_full  avia-builder-el-24  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqopwl-e1a2fb327900b1a007691d929643fdcf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">5. Mogu li obu\u0107i nove tenisice za maraton<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-2jalka-e8441221e883effc9c2c0b3b15b39e9c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kod du\u017eih utrka jako je va\u017eno obratiti pozornost na opremu. Probajte izbjegavati (kao i kod hrane) stvari koje niste do sada nikada koristili i nosili. Ako ste se ipak odlu\u010dili po\u010dastiti novim tenisicama ili odje\u0107om u kojoj \u0107ete napokon istr\u010dati dugo i\u0161\u010dekivanu utrku, probajte sve to isprobati barem 2 tjedna prije na du\u017eim treninzima, najsli\u010dnijima utrci. Kod odabira tenisica, va\u017eno je izabrati tenisice prilago\u0111ene toj kilometra\u017ei, ali i va\u0161im sposobnostima i gra\u0111i. Za takve informacije, uvijek se mo\u017eete obratiti prodava\u010dima ili pak \u010ditati neke od iscrpnih recenzija na googlu.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-c68b6y-0d51f03bef441c7aa42ac0f01fcbe0b3 av_one_full  avia-builder-el-27  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqtpku-8d780e89716f250211af963ed076b28b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">6. Va\u017enost sata<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmequ27l-fe601074dc6ec98e5323b9ee80cbe869 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pace, kilometri, kadenca, puls, zone, sve su stvari koje trka\u010di OBO\u017dAVAJU analizirati na svojem pametnom satu. Nekada nas sve to zajedno ponese u drugi svijet u kojem zaboravimo katkada oti\u0107i i po svojem osje\u0107aju, bez optere\u0107ivanja svakakvim parametrima. Ako ste ipak ljubitelji duboke analize ili ne znate kojime biste tempom trebali krenuti svoju utrku, na internetu se mogu prona\u0107i tablice tempa tr\u010danja \u2013 \u0161to zna\u010di, ako ste otr\u010dali 5km za 25min, koliko bi otprilike bio o\u010dekivani rezultat na polumaratonu. Te su tablice super okvirni pokazatelj, ali svakako treba uzeti u obzir puno ostalih \u010dimbenika i tr\u010dati na tempu u skladu s tim.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-b4ri3e-18d1de81dfd87a5bf8da72dd5fcbff42 av_one_half  avia-builder-el-30  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-96u53e-d0f6a33064939de8f4538bf938b7c9c7\">\n.avia-image-container.av-96u53e-d0f6a33064939de8f4538bf938b7c9c7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-96u53e-d0f6a33064939de8f4538bf938b7c9c7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-96u53e-d0f6a33064939de8f4538bf938b7c9c7 av-styling- avia-align-center  avia-builder-el-31  avia-builder-el-no-sibling '   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-9576 avia-img-lazy-loading-not-9576 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/hidracija.jpg\" alt='' title='hidracija'  height=\"400\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/hidracija.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/hidracija-80x80.jpg 80w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/hidracija-36x36.jpg 36w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/hidracija-180x180.jpg 180w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-7e0w6i-db6909acea416798bcfa398335117e63 av_one_half  avia-builder-el-32  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmeqvyym-33170e2d3a8fbb527eeb4f2bbe8b9d9c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">7. Hidracija tijekom utrke <\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmerbw0f-e2cf8dc5ce20d8730d57a4b6cb50057c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-68rjyi-35619f65d9e0d0758c7b61cfebccb91e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dan prije same utrke, va\u017eno je unijeti \u0161to vi\u0161e ugljikohidrata. Oni nam slu\u017ee kao energija (u obliku zaliha glikogena) tijekom du\u017ee aktivnosti. Isto tako par dana prije i naravno dan prije same utrke, va\u017eno se hidrirati izotoni\u010dnim pi\u0107ima (osim obi\u010dne vode, jako su nam va\u017eni i elektroliti koje \u0107e tijelo izgubiti tijekom utrke) i vodom.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmer2fvh-d6fa7352ccb2a7fed5bd85ff2f7fddf0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ovisno tr\u010dite li 10km ili maratonsku utrku, hidracija tijekom utrke je razli\u010dita. Za utrku od 10km najva\u017enije je uzimati okrepu u obliku vode ili eventualno izotoni\u010dnih pi\u0107a (toga \u0107e na maratonu biti svakih 3-5km). Ako pak tr\u010dite maraton, za njega je postupak hidracije tijekom utrke malo kompliciraniji.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-3zxqve-0ac8fca3eb920d4ee006560cf07f1844 av_one_full  avia-builder-el-37  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-2mr4l6-9ddca51ef7e34914af2f3b46688e497b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mnogi trka\u010di, osim vode i izotoni\u010dnih pi\u0107a, sa sobom imaju neki oblik ugljikohidrata koji \u0107e im pomo\u0107i tijekom utrke. Naj\u010de\u0161\u0107i oblici su gelovi, teku\u0107ine s ugljikohidratima i energetske plo\u010dice. Uvijek bi trebalo imati takvo \u0161to sa sobom tijekom utrke i uzimati u sli\u010dnim intervalima (s pove\u0107anjem uzimanja po potrebi pred kraj utrke). Ovaj se oblik ,,energije&#8221; mo\u017ee kombinirati s kofeinom\/elektrolitima ovisno o osobnim preferencama (znojenju tijekom utrke, padu energije&#8230;).<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-6eeyhm-8acaa97d58acf797082be850ccc52aa9 av_one_full  avia-builder-el-39  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmer5nj1-29afac026154ce9a143255a670832a8a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">8. Trening snage i trka\u010dke vje\u017ebice <\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmer65vj-88b21a5497e582d57d23d73e41d40baf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ne\u0161to \u010demu trka\u010di na duge pruge \u010desto pru\u017eaju otpor. Trening snage ne samo da je jako va\u017ean za unaprije\u0111ivanje performansa\/rezultata, ve\u0107 i krucijalan za prevenciju ozljeda. Dugotrajna tr\u010danja su stres za na\u0161e tijelo koje se odupire svojom snagom. Probajte u svoj tjedan ukomponirati barem 2 treninga snage (npr. vje\u017ebe za core). I skokovi i pliometrijske vje\u017ebe tako\u0111er mogu biti od velike va\u017enosti, pogotovo kod razvijanja bolje tehnike tr\u010danja ili sprije\u010davanja pogor\u0161avanja tehnike tijekom same utrke. Barem 10min istezanja na kraju treninga tako\u0111er mo\u017ee biti od velike pomo\u0107i u prevenciji ozljeda.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-25m22y-da60d2cab97fc71687bdfd2ef487f964 av_one_full  avia-builder-el-42  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lmerx2wj-fb52e429bd1c58c7dc33a2bd7171b81a\">\n.avia-image-container.av-lmerx2wj-fb52e429bd1c58c7dc33a2bd7171b81a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lmerx2wj-fb52e429bd1c58c7dc33a2bd7171b81a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lmerx2wj-fb52e429bd1c58c7dc33a2bd7171b81a av-styling- avia-align-center  avia-builder-el-43  avia-builder-el-no-sibling '   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-9575 avia-img-lazy-loading-not-9575 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/trening-5.jpg\" alt='' title='trening (5)'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/trening-5.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/trening-5-400x120.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/trening-5-768x230.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/09\/trening-5-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-1sah6-fc031d06f00823f3e12c60f166bb00c8 av_one_full  avia-builder-el-44  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmer6o2f-ba8f338c8922eea0a765733dafc36b4a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">9. Zavr\u0161ni tips and tricks<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmer71wt-fa81394c35530a1d4b8105fc918be1ac '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Koristi vazelin (bradavice, podru\u010dja izme\u0111u bedara \u2013 jako su osjetljiva tijekom du\u017eeg tr\u010danja)! Nemoj pretjerivati s vodom, pi\u0107ima i hranom tijekom utrke! Bodri druge!<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-2ot2mi-b524243b873e65619c85463ce1469738 av_one_full  avia-builder-el-47  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lmer7enn-2948ed856e5df3248bba657a7e0219f6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">10. U\u017eivaj i vjeruj u sebe<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmer7q0r-b6bc018f4fc09ed3e239dc1984f7ea1f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na kraju svih ovih savjeta, voljela bih naglasiti jednu jako va\u017enu stvar, a to je da treba u\u017eivati u utrci, u atmosferi, u dijeljenju iskustva s ostalim trka\u010dima koji se nalaze oko tebe. I naravno, svi ovi savjeti ni\u0161ta ne vrijede ako ne vjerujete u sebe. <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">Zato: glavu gore i sretno na utrci!<\/a><\/span><\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jo\u0161 nas mjesec dana dijeli od Zagreba\u010dkog maratona i pripreme su u punom jeku. Na\u0161li ste se me\u0111u tisu\u0107ama trka\u010da koji \u0107e protr\u010dati ulicama Zagreba 8.10. i u potrazi ste za nekoliko savjeta koji \u0107e vam mo\u017eda dobro do\u0107i u zavr\u0161nim pripremema za utrku&#8230;.<\/p>\n","protected":false},"author":5,"featured_media":9573,"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":[],"class_list":["post-9562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-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 avanturu Zagreba\u010dkog maratona - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Jo\u0161 nas mjesec dana dijeli od Zagreba\u010dkog maratona i pripreme su u punom jeku. 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