{"id":3956,"date":"2020-10-23T15:59:23","date_gmt":"2020-10-23T13:59:23","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=3956"},"modified":"2020-10-23T15:59:23","modified_gmt":"2020-10-23T13:59:23","slug":"5-najcescih-pocetnickih-gresaka-pri-trcanju","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2020\/10\/5-najcescih-pocetnickih-gresaka-pri-trcanju\/","title":{"rendered":"5 NAJ\u010cE\u0160\u0106IH PO\u010cETNI\u010cKIH GRE\u0160AKA PRI TR\u010cANJU"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kgmb22nb-abe105cd3f2ab8c7cca79ed2adea9003 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Pi\u0161e: Urban Praprotnik, Intersportov trener tr\u010danja<\/h4>\n<p>\u017delim vam predstaviti 5 najzna\u010dajnijih po\u010detni\u010dkih gre\u0161aka koje tako \u010desto vidimo kod trka\u010da.<\/p>\n<p>Te gre\u0161ke su: tr\u010de predaleko, prebrzo, pre\u010desto, neredovito i bez temeljnog razumijevanja u \u010demu le\u017ei smisao tr\u010danja.<\/p>\n<p>Ako nekoliko godina niste tr\u010dali, va\u0161e se tijelo prilagodilo upravo tome: ne-tr\u010danju. Kako se prilagodilo? Oslabilo je takore\u0107i na svim podru\u010djima. Va\u017eno je shvatiti razliku u optere\u0107enjima prilikom doskoka na tlo kod hodanja i tr\u010danja. Kad hodamo, najve\u0107a sila reakcije podloge koja nas optere\u0107uje pribli\u017eno je jednaka na\u0161oj tjelesnoj te\u017eini. Kad tr\u010dimo, ta je sila \u010dak 2 do 3 puta ve\u0107a. Kosti, mi\u0161i\u0107i i tetive sna\u017eni su samo onoliko koliko ih optere\u0107ujemo kroz du\u017ee vremensko razdoblje; u ovom slu\u010daju, one su se prilagodile okviru hodanja. Ako du\u017ee vremena nismo tr\u010dali, optere\u0107enja koja \u0107emo do\u017eivjeti pri tr\u010danju bit \u0107e jako izvan na\u0161ih okvira.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_half-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-79ff81c021393065cee878051452f6a6 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmb6in1-4326d1d7602902353ae956d4fa093593 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Tr\u010danja se treba uhvatiti po mjeri \u010dovjeka<\/h3>\n<p>Kad astronauti odu u svemir i u beste\u017einskom stanju ni\u0161ta ne optere\u0107uje njihov kostur, mi\u0161i\u0107e i tetive, ta tkiva koja nam omogu\u0107avaju uspravno dr\u017eanje i kretanje po\u010dinju vrlo brzo slabiti. Da bi usporili taj proces propadanja gusto\u0107e kostiju, mi\u0161i\u0107ne snage i \u010dvrsto\u0107e tetiva, astronauti svakodnevno predano vje\u017ebaju i to na traci za tr\u010danje. Oko ramena i oko pasa vezuju elasti\u010dne trake koje ih priti\u0161\u0107u prema traci. Svakim korakom tada poru\u010duju svome tijelu da treba biti ja\u010de nego \u0161to treba biti za lebdjenje u zraku. Kada u tom razdoblju boravka u beste\u017einskom stanju ne bi vje\u017ebali, astronauti bi po povratku na Zemlju imali puno ve\u0107ih problema. Bili bi takore\u0107i invalidi, nesposobni za kretanje.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-49f6e875884219cf77c24341e550af53\">\n.flex_column.av-av_one_half-49f6e875884219cf77c24341e550af53{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-49f6e875884219cf77c24341e550af53 av_one_half  avia-builder-el-4  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgmb6w1l-b3bae09ba1abf4973545638241157048\">\n.avia-image-container.av-kgmb6w1l-b3bae09ba1abf4973545638241157048 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kgmb6w1l-b3bae09ba1abf4973545638241157048 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kgmb6w1l-b3bae09ba1abf4973545638241157048 av-styling- avia-align-center  avia-builder-el-5  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-3957 avia-img-lazy-loading-not-3957 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje.jpg\" alt='' title='Intersport_trcanje'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-6  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmb8k2w-d0ceb6b14748409487dd37fbea4bb707 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ista se stvar doga\u0111a kada zbog bolesti \u010dovjek vi\u0161e sedmica prele\u017ei u krevetu. Kada ozdravi i mogao bi ustati iz kreveta i kretati se, on to vi\u0161e ne mo\u017ee jer \u010ditavo to vrijeme to nije \u010dinio. Najprije mora vratiti snagu. Potrebna mu je vi\u0161esedmi\u010dna rehabilitacija, ponovno osposobljavanje za hod.<\/p>\n<p>Nakon godina koje su pro\u0161le bez tr\u010danja pred nama je dakle proces vra\u0107anja snage koja nam je potrebna za zdravo tr\u010danje. Svako ko mo\u017ee bez posebnih te\u0161ko\u0107a hodati ima snage za tr\u010danje, ali samo onaj koji redovno tr\u010di ima snage za zdravo tr\u010danje. Dakle, tr\u010danje mo\u017ee biti zdravo, a mo\u017ee i na\u0161koditi na\u0161em zdravlju \u2013 ovisno o tome hvatamo li se tr\u010danja po mjeri \u010dovjeka ili bezobzirno.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_half-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-79ff81c021393065cee878051452f6a6 av_one_half  avia-builder-el-8  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgmb9o37-536c598c66509e1c55ff823c70d6ee14\">\n.avia-image-container.av-kgmb9o37-536c598c66509e1c55ff823c70d6ee14 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kgmb9o37-536c598c66509e1c55ff823c70d6ee14 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kgmb9o37-536c598c66509e1c55ff823c70d6ee14 av-styling- avia-align-center  avia-builder-el-9  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-3958 avia-img-lazy-loading-not-3958 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje_oporavak.jpg\" alt='' title='Intersport_trcanje_oporavak'  height=\"300\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje_oporavak.jpg 300w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje_oporavak-80x80.jpg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje_oporavak-36x36.jpg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje_oporavak-180x180.jpg 180w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-49f6e875884219cf77c24341e550af53\">\n.flex_column.av-av_one_half-49f6e875884219cf77c24341e550af53{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-49f6e875884219cf77c24341e550af53 av_one_half  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmbapf5-12ef1e8d15f439b602654b5d8d63096b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dobar trka\u010dki trening je onaj u kojem po\u0161tujemo svoje trenuta\u010dne sposobnosti. \u017delimo li napredovati, moramo taj okvir naravno pro\u0161iriti. To \u0107emo uspje\u0161no u\u010diniti samo na na\u010din malih ali redovnih pomaka, samo malo preko ruba okvira i s dovoljno vremena za oporavak. Tada \u0107e na\u0161e tijelo shvatiti na kojim podru\u010djima mora oja\u010dati.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-12  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmbcaj1-7c9bc72916faa417c57705533f00a27a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Izbjegnimo mikro-ozlijede<\/h3>\n<p>Pri tome se kod tr\u010danja pojavljuje jo\u0161 jedan dodatan, prili\u010dno specifi\u010dan problem. Pitat \u0107u vas, kada obi\u010dno osje\u0107ate bol u mi\u0161i\u0107ima: za vrijeme tr\u010danja, odmah nakon tr\u010danja ili \u010dak tek sljede\u0107i dan? Da, tek sljede\u0107i dan pojavljuje se takozvani muskulfiber, odnosno upala mi\u0161i\u0107a.<\/p>\n<p>U stvari, mi ne osje\u0107amo ba\u0161 dobro \u0161to je na\u0161em tijelu prihvatljivo optere\u0107enje. To pogotovo vrijedi za optere\u0107enja tipi\u010dna za tr\u010danje, gdje se zapravo radi o uzastopnim skokovima. Prije nego dosko\u010dimo na tlo, na\u0161i se mi\u0161i\u0107i koji \u0107e nas dr\u017eati uspravno moraju napeti da bi sprije\u010dili to da se sru\u0161imo na tlo.<\/p>\n<p>Kada dotaknemo tlo, vanjska sila reakcije podloge ne ve\u0107a pa se mi\u0161i\u0107u uprkos tome \u0161to su napete nakratko rastegnu. U tom trenutku unutar mi\u0161i\u0107a djeluju vrlo velike sile rastezanja. Puno ve\u0107e nego kad ih s najve\u0107om upalom napnemo bez rastezanja. Ako na ta optere\u0107enja nismo nau\u010deni, svakim korakom u mi\u0161i\u0107ima stvaramo nove mikro-ozlijede.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_half-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-79ff81c021393065cee878051452f6a6 av_one_half  avia-builder-el-14  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmbdtij-bf3e8053e1eb97c9cdaefbd903a5c190 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sli\u010dno se doga\u0111a i kad hodamo nizbrdo; prednji bedreni mi\u0161i\u0107i se prije dodira s tlom napnu, a zato \u0161to silazimo s vi\u0161ega na ni\u017ee, koljeno nam se malo vi\u0161e savine i ja\u010de se rastegnu napeti prednji bedreni mi\u0161i\u0107i. Ako hodamo nizbrdo malo ili onoliko na koliko smo nau\u010deni, sljede\u0107i dan ne\u0107emo osje\u0107ati bol u mi\u0161i\u0107ima, ali u suprotnom, nakupit \u0107e nam se mnogo mikro-ozljeda koje \u0107e prouzro\u010diti upalnu reakciju. Osjetit \u0107emo tvrde, upaljene mi\u0161i\u0107e i jedva \u0107emo hodati po stepenicama. Hm, prethodnog dana odnosno za vrijeme hoda nizbrdo nismo dobili upozorenje da pretjerujemo\u2026 a sada osje\u0107amo svaki korak.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-49f6e875884219cf77c24341e550af53\">\n.flex_column.av-av_one_half-49f6e875884219cf77c24341e550af53{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-49f6e875884219cf77c24341e550af53 av_one_half  avia-builder-el-16  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgmbe5ne-81141b845f694184d2ffecb2765f0c09\">\n.avia-image-container.av-kgmbe5ne-81141b845f694184d2ffecb2765f0c09 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kgmbe5ne-81141b845f694184d2ffecb2765f0c09 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kgmbe5ne-81141b845f694184d2ffecb2765f0c09 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-3959 avia-img-lazy-loading-not-3959 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Odabir-obuce_Intersport.jpg\" alt='' title='Odabir-obuce_Intersport'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-18  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmbf4r0-74b3fcee430610ded017324c407f3543 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>\u0160ta mo\u017eemo iz toga nau\u010diti?<\/h3>\n<p>Postoji zdravo razumski savjet u vezi koli\u010dine, brzine i u\u010destalosti po\u010detni\u010dkih treninga, a taj glasi: tr\u010di onoliko koliko ti se \u010dini da mo\u017ee\u0161. To ima smisla do neke mjere, ali kad pomislimo na to da \u0107e nas mi\u0161i\u0107i tek s danom zaka\u0161njenja upozoriti na to da smo tr\u010dali predaleko, jasno nam je da se ne mo\u017eemo slijepo osloniti na trenuta\u010dni osje\u0107aj. Zato preporu\u010dujem da tr\u010dimo manje nego \u0161to nam se \u010dini da mo\u017eemo.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_half-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-79ff81c021393065cee878051452f6a6 av_one_half  avia-builder-el-20  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgmbgebd-cf7a8f72df8e614e5a544dd1b3a89281\">\n.avia-image-container.av-kgmbgebd-cf7a8f72df8e614e5a544dd1b3a89281 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kgmbgebd-cf7a8f72df8e614e5a544dd1b3a89281 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kgmbgebd-cf7a8f72df8e614e5a544dd1b3a89281 av-styling- avia-align-center  avia-builder-el-21  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-3960 avia-img-lazy-loading-not-3960 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2020\/10\/Intersport_trcanje_tempo.jpg\" alt='' title='Intersport_trcanje_tempo'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-49f6e875884219cf77c24341e550af53\">\n.flex_column.av-av_one_half-49f6e875884219cf77c24341e550af53{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-49f6e875884219cf77c24341e550af53 av_one_half  avia-builder-el-22  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmbhajs-45198c27d099a501c0ccd419aeed8df0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>A \u0161ta je s brzinom tr\u010danja?<\/h3>\n<p>Koliko brzo tr\u010dati? Preporu\u010dam Vam da tr\u010dite vrlo polagano, vrlo sitnim koracima. Nema ni\u0161ta lo\u0161eg u tome da tr\u010dite i na mjestu. Za\u0161to? Zato \u0161to s br\u017eim tr\u010danjem sve vi\u0161e prote\u017eete korak, a time po\u010detnici obi\u010dno izgube nadzor nad prednjom nogom. Kad ona ode previ\u0161e naprijed, slijedi nehoti\u010dno udaranje petom. Optere\u0107enje koljena, kukova i kralje\u0161nice tada su ve\u0107e nego prilikom elasti\u010dnijeg doskoka na prednju polovicu stopala. Uprkos tome \u0161to tr\u010dimo polako, va\u017eno je zadr\u017eati uspravno dr\u017eanje tijela. \u010cinimo kratke, brze korake, \u0161to prije spustimo nogu. Takav na\u010din tr\u010danja \u0107e vi\u0161e osna\u017eiti klju\u010dne skupine mi\u0161i\u0107a koji \u0107e nam omogu\u0107iti zdravo, a ne klecavo tr\u010danje.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-24  el_after_av_one_half  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kgmbk9jd-30791ac47013a09bfb324fc771898bb7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Po\u010detni\u010dko tr\u010danje treba shvatiti kao vje\u017ebu snage a ne izdr\u017eljivosti. Tr\u010dimo u kratkim intervalima, po\u010dnimo s 10 sekundi tr\u010danja kojima slijedi \u017eustro hodanje od 1 do 3 minute. Zatim iz tjedna u tjedan malo po malo mo\u017eemo produ\u017eavati intervale tr\u010danja, a prvi mjesec nikako ne treba tr\u010dati dulje od 30 sekundi, drugi mjesec ne vi\u0161e od 1 minute, a u tre\u0107em mjesecu treninga neka dijelovi tr\u010danja ne traju dulje od 2 minute. Ako se zadi\u0161ete, radije pre\u0111ite u hod nego da se silite nastaviti s tr\u010danjem pod svaku cijenu. Za\u0161to? Zato \u0161to \u017eelimo pri treniranju tijela na tr\u010danje zadr\u017eati \u010dvrsto dr\u017eanje tijela, koje se pri umoru vrlo brzo naru\u0161i. Tada po\u010dinjemo tr\u010dati klecavo u zglobovima, \u0161to pove\u0107ava mogu\u0107nost ozljeda koje \u0107emo osjetiti na vanjskoj strani boka, koljena, prednjoj strani koljena ili na unutarnjoj strani koljena i goljenica.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<h3><\/h3>\n<h3><\/h3>\n<h3>Koliko puta sedmi\u010dno?<\/h3>\n<p>Ako \u017eelite brzo napredovati, \u010desto tr\u010danje \u010dinit \u0107e vam se kao sjajna prilika za to. Dopustite da vas zaustavim u tome. Nemojte tr\u010dati svaki dan. U po\u010detnim fazama preporu\u010dujem \u010dak i da se ne tr\u010di vi\u0161e od dva puta sedmi\u010dno. Ako se bez obzira na to i po\u0161tivanje ostalih savjeta \u2013 da tr\u010dite kratke udaljenosti, polagano i pri tom radite kratke, brze korake \u2013 pojavi bol, onda je bolje ne tr\u010dati niti dvaput, nego bolje jednom sedmi\u010dno i polagano pove\u0107avati koli\u010dinu tr\u010danja.<br \/>\nZato je klju\u010dno da se prilikom tr\u010danja ne mu\u010dite, nego njegujete. Zato ka\u017eemo \u2013 po mjeri \u010dovjeka. Tr\u010danje treba biti ne\u0161to ugodno, ne\u0161to \u0161to nas opu\u0161ta i puni rado\u0161\u0107u i zahvalno\u0161\u0107u.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":3961,"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.ba\/blog\/category\/trcanje\/"},{"term_id":141,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":141,"taxonomy":"category","description":"","parent":0,"count":190,"filter":"raw","term_order":"11","url":"https:\/\/www.intersport.ba\/blog\/category\/trendovi\/"}],"tags":[],"class_list":["post-3956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","category-trendovi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 NAJ\u010cE\u0160\u0106IH PO\u010cETNI\u010cKIH GRE\u0160AKA PRI TR\u010cANJU - Intersport Blog BA<\/title>\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.ba\/blog\/2020\/10\/5-najcescih-pocetnickih-gresaka-pri-trcanju\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 NAJ\u010cE\u0160\u0106IH PO\u010cETNI\u010cKIH GRE\u0160AKA PRI TR\u010cANJU - 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