{"id":2076,"date":"2018-05-07T10:19:34","date_gmt":"2018-05-07T08:19:34","guid":{"rendered":"https:\/\/wp.intersport.si\/blogba\/?p=2076"},"modified":"2019-10-24T15:31:42","modified_gmt":"2019-10-24T13:31:42","slug":"pripremite-se-za-prvu-rutu-trcanja-sa-pravim-planom-treninga","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2018\/05\/pripremite-se-za-prvu-rutu-trcanja-sa-pravim-planom-treninga\/","title":{"rendered":"Pripremite se za prvu rutu tr\u010danja, sa pravim planom treninga"},"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_image  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>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 sedmi\u010dnog rasporeda treninga. Prioritetizirajte trening tokom tog vremena i obavite najmanje 4 sedmi\u010dne 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.<\/p>\n<p>Slijede\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 sedmi\u010dno.<\/p>\n<p>Trening za utrku od 10 km mo\u017ee biti intenzivan, stoga ne zaboravite integrirati dane odmora ili smanjiti kilometra\u017eu svake druge sedmice, 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<p><strong>\u00a0<\/strong><\/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 sedmica 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 za 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><br \/>\n<div  class='avia-button-wrap av-av_button-da0404bac4c6ad8f347ac2ff4bdfaeb7-wrap avia-button-center  avia-builder-el-2  el_after_av_textblock  avia-builder-el-last '><a href='https:\/\/www.intersport.ba\/sportovi\/trcanje' class='avia-button av-av_button-da0404bac4c6ad8f347ac2ff4bdfaeb7 av-link-btn avia-icon_select-no avia-size-medium avia-position-center avia-color-silver' target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Pogledaj ponudu za trka\u010de<\/span><\/a><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-119452fa61ecb1105fe4d19076991f4e\">\n.avia-image-container.av-av_image-119452fa61ecb1105fe4d19076991f4e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-119452fa61ecb1105fe4d19076991f4e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-119452fa61ecb1105fe4d19076991f4e av-styling- avia-align-center  avia-builder-el-3  el_after_av_one_full  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-2078 avia-img-lazy-loading-not-2078 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/05\/blog-6.jpg\" alt='' title='Pripremite se za prvu rutu tr\u010danja, sa pravim planom treninga'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/05\/blog-6.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/05\/blog-6-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/05\/blog-6-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/05\/blog-6-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/05\/blog-6-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":2078,"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.ba\/blog\/category\/trcanje\/"}],"tags":[129],"class_list":["post-2076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-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 BA<\/title>\n<meta name=\"description\" content=\"Pripremite se za prvih 5 km ili 10 km na pravi na\u010din. 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