{"id":4281,"date":"2021-03-19T14:32:12","date_gmt":"2021-03-19T13:32:12","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=4281"},"modified":"2021-03-19T16:16:55","modified_gmt":"2021-03-19T15:16:55","slug":"uvodni-koraci-kako-se-uvesti-u-trkacki-trening","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2021\/03\/uvodni-koraci-kako-se-uvesti-u-trkacki-trening\/","title":{"rendered":"UVODNI KORACI: Kako se uvesti u trka\u010dki trening"},"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-kmgbx7cv-5378c20d5a75b816b25a7c61c9e49517 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ono \u0161to \u010desto zaboravljamo uraditi, a vrlo je bitno, podrazumijeva pregled i konsultacije sa doktorom kojem treba kazati da se planirate baviti sportom, da bi onda on odredio koje pretrage ili testove treba uraditi prije ulaska u aktivnost.<\/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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kmgbw2v1-10f6c6a06a3787291b1568662d3fcaff\">\n.avia-image-container.av-kmgbw2v1-10f6c6a06a3787291b1568662d3fcaff img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kmgbw2v1-10f6c6a06a3787291b1568662d3fcaff .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kmgbw2v1-10f6c6a06a3787291b1568662d3fcaff av-styling- avia-align-center  avia-builder-el-3  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-4283 avia-img-lazy-loading-not-4283 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-1030x1030.jpg\" alt='' title='ersan 3'  height=\"1030\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-1030x1030.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-400x400.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-80x80.jpg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-768x768.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-1536x1536.jpg 1536w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-36x36.jpg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-180x180.jpg 180w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-1500x1500.jpg 1500w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3-705x705.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/ersan-3.jpg 2000w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/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-4  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-kmgbuxzz-f933f6f3e54eb384d758be5a6a83c093 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Pi\u0161e:<\/h3>\n<h3>Ersan Bijedi\u0107,<\/h3>\n<h4>sportski novinar i trka\u010d (16x maratonac, viceprvak BiH u maratonu 2018.), voditelj projekta MT trening klub<\/h4>\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-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-kmgbx7cv-5378c20d5a75b816b25a7c61c9e49517 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ako ne nakon po\u010detni\u010dkih koraka, onda svakako kad osjetite da ste \u201czagrizli\u201d i da je tr\u010danje ne\u0161to \u010dime o\u010dekujete da \u0107ete se baviti kroz du\u017ei period. U tom slu\u010daju redovni, godi\u0161nji ljekarski pregledi postaju obaveza. Prije nego iza\u0111ete na tr\u010danje trebali bi imati i <a href=\"https:\/\/www.intersport.ba\/zones\/kutak-za-trcanje-2021\/\">adekvatnu opremu<\/a>, prvenstveno dobre patike za tr\u010danje jer one amortizuju udarce o tlo i smanjuju mogu\u0107nost povreda te ostatak opreme (\u0161orc, majica, za \u017eene i sportski grudnjak) od sinteti\u010dkih materijala (a nikako ne od pamuka).<\/p>\n<p>Kad ste napravili te osnovne korake, onda se mo\u017eemo okrenuti samoj aktivnosti.<\/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'     ><section  class='av_textblock_section av-kmgby6ef-5c29fdd6f783d6d2616129a37aa469eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Krenite polako<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kmgby6ef-5c29fdd6f783d6d2616129a37aa469eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Jako je bitno da krenete polako bez obzira na nivo kondicije i pro\u0161lost u sportu. Nakupljeni treninzi tr\u010danja nose sa sobom povrede uzrokovane sindromom prenaprezanja, a za nenaviknut mi\u0161i\u0107no \u2013 skeletni sistem na ovu repetitivnu aktivnost je potrebno dosta vremena za adaptaciju. Svako uve\u0107avanje broja minuta tr\u010danja, broja kilometara, ili poja\u010davanje intenziteta tr\u010danja, odnosno nastojanja da uvijek tr\u010dite br\u017ee, vas lako mogu odvesti u povredu. Posebno po\u010detnike. Zato polako i strpljivo. Ne dozvolite da va\u0161i uvodni treninzi budu te\u0161ki jer to jednostavno nije pametan pristup, nego kombinujte tr\u010danje i hodanje (npr. 2 minute tr\u010danja, 1 minuta hodanja pa svake sedmice produ\u017eujte tr\u010danje). Mo\u017eete npr. probati tr\u010dati uvodne sedmice po 10 minuta pa sljede\u0107e produ\u017eiti treninge za po 5 minuta itd. Mo\u017eda se generalno osje\u0107ate odli\u010dno, ali niste svjesni napora koji zadajete svojim zglobovima po\u0161to uz pretjerivanje mogu zaboliti tek druge ili tre\u0107e sedmice.<\/p>\n<h2><strong>Slu\u0161ajte svoje tijelo<\/strong><\/h2>\n<p>Ovo je va\u017eno pravilo za trka\u010de. Osje\u0107aj boli je ne\u0161to \u0161to ne treba ignorisati, ve\u0107 na vrijeme sebi pru\u017eiti dovoljno odmora kako se mali problem ne bi pretvorio u veliki. Umor, manjak motivacije, slab apetit, nesanica\u2026 su tako\u0111er znakovi da vam treba predah.<\/p>\n<\/div><\/section><\/p><\/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-11  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kmgbw2v1-f35dcf01db43fab22ff4e45124c6a224\">\n.avia-image-container.av-kmgbw2v1-f35dcf01db43fab22ff4e45124c6a224 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kmgbw2v1-f35dcf01db43fab22ff4e45124c6a224 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kmgbw2v1-f35dcf01db43fab22ff4e45124c6a224 av-styling- avia-align-center  avia-builder-el-12  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-4284 avia-img-lazy-loading-not-4284 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-1030x1030.jpg\" alt='' title='3 \u010cet, 18.3., FB 1 in insta'  height=\"1030\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-1030x1030.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-400x400.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-80x80.jpg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-768x768.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-36x36.jpg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-180x180.jpg 180w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta-705x705.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/3-Cet-18.3.-FB-1-in-insta.jpg 1080w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div><\/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-13  el_after_av_one_half  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-kmgbw2v1-ff224a747d7905ac99321fcc65b3ee48\">\n.avia-image-container.av-kmgbw2v1-ff224a747d7905ac99321fcc65b3ee48 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kmgbw2v1-ff224a747d7905ac99321fcc65b3ee48 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kmgbw2v1-ff224a747d7905ac99321fcc65b3ee48 av-styling- avia-align-center  avia-builder-el-14  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-4285 avia-img-lazy-loading-not-4285 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-1030x1030.jpg\" alt='' title='1 Pon, 22.3., FB 1 in Insta'  height=\"1030\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-1030x1030.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-400x400.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-80x80.jpg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-768x768.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-36x36.jpg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-180x180.jpg 180w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta-705x705.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/1-Pon-22.3.-FB-1-in-Insta.jpg 1080w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/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-15  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kmgby6ef-5c29fdd6f783d6d2616129a37aa469eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Odredite cilj<\/strong><\/h2>\n<p>Danas je u BiH veliki broj trka koje mo\u017eete sebi zacrtati kao sportsko \u2013 turisti\u010dki cilj. Npr. istr\u010dati trku na 5 kilometara i napraviti izlet u gradu doma\u0107inu trka\u010dke manifestacije. Kalendar trka mo\u017eete provjeriti na <a href=\"https:\/\/trcanje.net\/kalendar\">prvoj bh. specijaliziranoj stranici za tr\u010danje<\/a>, Moje tr\u010danje \u2013 trcanje.net. To ne mora biti trka, ve\u0107 npr. te\u017enja da smr\u0161ate ili podignete svoje op\u0161te zdravlje. Cilj \u0107e vas motivirati da nastavite tr\u010dati, \u0161to je posebno bitno u po\u010detnim fazama.<\/p>\n<h2><strong>Oporavak<\/strong><\/h2>\n<p>Oporavak tijela je u treningu jednako va\u017ean kao i samo tr\u010danje. Mi\u0161i\u0107ima je potrebno vrijeme da se oporave i napune energijom. Ukoliko se ne regeneriraju, onda slabite mi\u0161i\u0107e i izla\u017eete se riziku povrede. Na po\u010detku jedan dan tr\u010dite, a sljede\u0107i odmarajte, kako bi opet bili spremni i odmorni za novi trening i napredak.<\/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-17  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-kmgby6ef-5c29fdd6f783d6d2616129a37aa469eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Trening snage<\/strong><\/h2>\n<p>U sklopu svojih trka\u010dkih planova bi trebali uvesti i trening snage, odnosno teretanu ili vje\u017ebe sa sopstvenim optere\u0107enjem. Jako tijelo \u0107e bolje podnijeti stres koji ga zadesi repetitivnom radnjom tr\u010danja. Posebno je va\u017eno obratiti pa\u017enju na ja\u010danje trbu\u0161nih i le\u0111nih mi\u0161i\u0107a. To \u0107e uticati na va\u0161u trka\u010dku tehniku, a ispravna tehnika zna\u010di i manje problema sa povredama.<\/p>\n<h2><strong>Hidracija i ishrana<\/strong><\/h2>\n<p>Dvije tre\u0107ine ljudskog tijela \u010dini voda, \u0161to jasno govori koliko je va\u017ena njena nadoknada prije, tokom i poslije treninga. Posebno u periodima sa visokim temperaturama kad br\u017ee ostajemo bez nje. Uravnote\u017eena, zdrava ishrana je tako\u0111er jako va\u017ena za napredak trka\u010da jer samo tako mo\u017eete dobiti dovoljno energije za aktivnost kojom se bavite.<\/p>\n<p>\u0160to vi\u0161e ovih odrednica prihvatite, siguran sam da \u0107e ulazak u tr\u010danje biti ugodniji te vam ovaj put u\u010diniti sigurnijim, a iskustvo ljep\u0161im. Ukoliko \u017eelite stru\u010dno vodstvo u svojim uvodnim trka\u010dkim koracima, mo\u017eete se u\u010dlaniti u <a href=\"https:\/\/trcanje.net\/mt_trening_klub\">MT trening klub<\/a>, bez obzira na svoje mjesto prebivali\u0161ta.<\/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-19  el_after_av_one_half  avia-builder-el-last  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kmgbw2v1-d349907e728bb9af4533618b902e90b1\">\n.avia-image-container.av-kmgbw2v1-d349907e728bb9af4533618b902e90b1 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kmgbw2v1-d349907e728bb9af4533618b902e90b1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kmgbw2v1-d349907e728bb9af4533618b902e90b1 av-styling- avia-align-center  avia-builder-el-20  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-4286 avia-img-lazy-loading-not-4286 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-1030x1030.jpg\" alt='' title='10 Sob, 27.2., FB 2 in Insta'  height=\"1030\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-1030x1030.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-400x400.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-80x80.jpg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-768x768.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-36x36.jpg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-180x180.jpg 180w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta-705x705.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/03\/10-Sob-27.2.-FB-2-in-Insta.jpg 1080w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":4299,"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\/"}],"tags":[129,133,239,332,333,334,62],"class_list":["post-4281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-trcanje","tag-savjeti-za-trening","tag-dan-pred-maraton","tag-hidratacija","tag-pregled","tag-oprema-za-trcanje","tag-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>UVODNI KORACI: Kako se uvesti u trka\u010dki trening - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Na\u0161 stru\u010dni saradnik Ersan Bijedi\u0107 obja\u0161njava koji su to obavezni uvodni koraci i oprema za siguran i postepen uvod u svijet tr\u010danja.\" \/>\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\/2021\/03\/uvodni-koraci-kako-se-uvesti-u-trkacki-trening\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"UVODNI KORACI: Kako se uvesti u trka\u010dki trening - 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