{"version":"1.0","provider_name":"Intersport Blog BA","provider_url":"https:\/\/www.intersport.ba\/blog","author_name":"Maja","author_url":"https:\/\/www.intersport.ba\/blog\/author\/majadrnda\/","title":"TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona - Intersport Blog BA","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"p7bg4KjErQ\"><a href=\"https:\/\/www.intersport.ba\/blog\/2024\/09\/trcanje-maratona-kako-trenirati-1-mjesec-prije-maratona\/\">TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/www.intersport.ba\/blog\/2024\/09\/trcanje-maratona-kako-trenirati-1-mjesec-prije-maratona\/embed\/#?secret=p7bg4KjErQ\" width=\"600\" height=\"338\" title=\"&#8220;TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona&#8221; &#8212; Intersport Blog BA\" data-secret=\"p7bg4KjErQ\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/www.intersport.ba\/blog\/wp-includes\/js\/wp-embed.min.js\n\/* ]]> *\/\n<\/script>\n","thumbnail_url":"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/main-banner-1.jpg","thumbnail_width":1000,"thumbnail_height":700,"description":"Trebao bi biti \u017eivahan, ali ipak toliko lagan da se mo\u017ee odr\u017eati dugo vremena, idealno \u010dak i kroz cijelu takmi\u010darsku distancu. Ta pravilna brzina mo\u017ee se prepoznati iz na\u010dina na koji di\u0161emo, kada di\u0161emo duboko, ali jo\u0161 uvijek uravnote\u017eeno. Kad po\u010dnemo hvatati dah, usporimo korak. Ako nas sat za tr\u010danje dobro poznaje, mo\u017ee odrediti na\u0161e zone stresa na temelju otkucaja srca. Za duge staze najbolje je ako tr\u010dimo u aerobno \u2013 zelenoj zoni, ako smo utreniraniji mo\u017eemo si priu\u0161titi i zonu anaerobnog praga, koja je obi\u010dno ozna\u010dena sme\u0111om bojom. U crvenu zonu, iznad anaerobnog praga, definitivno ne ulazimo prije zadnjih kilometar-dva."}