{"id":4789,"date":"2021-08-24T14:10:34","date_gmt":"2021-08-24T12:10:34","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=4789"},"modified":"2021-08-24T14:10:34","modified_gmt":"2021-08-24T12:10:34","slug":"pripreme-za-trcanje-nakon-duze-pauze","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2021\/08\/pripreme-za-trcanje-nakon-duze-pauze\/","title":{"rendered":"PRIPREME ZA TR\u010cANJE NAKON DU\u017dE PAUZE"},"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-ksq0r2zy-4abddcff9773f60fdd9252b38a7ef0f3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-0 el_before_av_one_full avia-builder-el-first \">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<h2>Pripreme za tr\u010danje nakon du\u017ee pauze<\/h2>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p><a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\">Pripreme za tr\u010danje<\/a>\u00a0nakon du\u017ee pauze. \u201cLu\u0111aci\u201dmisao su na\u0161ih ju\u017enih susjeda kad vide trka\u010da, biciklista ili planinara. Kako svatko na svoj na\u010din poku\u0161ava istisnuti malo vi\u0161e iz vru\u0107eg ljetnog dana, nego \u0161to nudi samo kupanje u moru i pronala\u017eenje hlada ispod borova. Naravno, i le\u017eanje je ugodno, ali nakon primjereno napornog treninga jo\u0161 je ugodnije.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Nije neuobi\u010dajeno, me\u0111utim, da bilo tko od nas podlegne te\u017eini napornog odmora, i jednostavno ne popusti u glasnom pjevu cvr\u010daka. Neki svoje praznike provode na taj na\u010din, a drugi na neke druge na\u010dine, a tjedan ili dva nije ba\u0161 kobno za na\u0161u \u201ckarijeru\u201d rekreativca. Ali kad pustimo sedmice da prolaze bez optere\u0107enja, bez valjanog razloga, krajnje je vrijeme da se lupimo po prstima!<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-4 el_after_av_one_full el_before_av_one_half column-top-margin\">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>I najbolje je da to u\u010dinite sami, jer tada boli manje. Tako\u0111er sam uvjeren da je ovo \u010dak jedna od klju\u010dnih vje\u0161tina za odr\u017eavanje pravilne redovitosti treninga, \u010dak i ako nam, tu i tamo ispadne sedmica ili dvije. Ako na udarac po prstima \u010dekamo mjesec ili dva, pametno je nakon ljetnog lijen\u010darenja po\u010deti tr\u010dati s dodatnim razmi\u0161ljanjem. Za\u0161to?<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Kako se na\u0161e tijelo prilago\u0111ava manjim optere\u0107enjima u nedostatku optere\u0107enja sedmicama, ono slabi. Ne samo da gubimo dio svoje izdr\u017eljivosti u obliku smanjenja maksimalne potro\u0161nje kisika, sni\u017eavanja anaerobnog praga i manje otpornosti na umor, ve\u0107 je i odsustvo tr\u010danja o\u010dito u kostima, zglobovima i vezivnom tkivu.<\/p>\n<\/div>\n<\/section>\n<\/div>\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-ksq0smzo-193edc3fef99edc2c2849f5172a06c92\">\n.avia-image-container.av-ksq0smzo-193edc3fef99edc2c2849f5172a06c92 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ksq0smzo-193edc3fef99edc2c2849f5172a06c92 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ksq0smzo-193edc3fef99edc2c2849f5172a06c92 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-4790 avia-img-lazy-loading-not-4790 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/08\/Intersport_pripreme_trcanje.jpg\" alt='' title='Intersport_pripreme_trcanje'  height=\"320\" 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-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-ksq0s70i-680a17326f3702b7f631af2dfcf5ca06 '   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<h3>\u0160ta se doga\u0111a na\u0161em tijelu?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Ne samo da gubimo dio svoje izdr\u017eljivosti, u obliku smanjenja maksimalne potro\u0161nje kisika. Sni\u017eavanja anaerobnog praga i manje otpornosti na umor. Ve\u0107 je i izostanak tr\u010danja o\u010dito u kostima, zglobovima i vezivnom tkivu .<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Da je izostanak tr\u010danja od nekoliko mjeseci, samo smanjenje spremnosti na izdr\u017eljivost, tada bi povratak tr\u010danju bio mnogo lak\u0161i i manje rizi\u010dan.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Nakon du\u017ee pauze u tr\u010danju, vjerojatnost da \u0107ete se ozlijediti tokom tr\u010danja, mnogo je ve\u0107a nego pri redovitom tr\u010danju.<\/p>\n<\/div>\n<\/section>\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_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksq0v10v-c2d4e3cacae5eaad381243e639ac9eae '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-14 el_after_av_one_half el_before_av_one_full column-top-margin\">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Dugotrajno odsustvo optere\u0107enja tr\u010danjem, dovodi do slabljenja svih tkiva koja su ina\u0107e optere\u0107ena tokom tr\u010danja. To su kosti, vezivno i hrskavi\u010dno tkivo, i mi\u0161i\u0107i od stopala pa sve do kralje\u017enice. Na\u0161e tijelo je jako koliko ga optere\u0107ujemo. Tr\u010danje se, me\u0111utim, ako ga uspore\u0111ujemo s drugim aktivnostima, npr. znatno naporniji od hodanja i vo\u017enje bicikla, te stoga i vi\u0161e okrepljuju\u0107i. Dobro je znati da su okomite sile reakcije tla, kad stanemo na tlo pri tr\u010danju, oko 2 do 3 puta ve\u0107e nego pri hodu.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-16 el_after_av_one_full el_before_av_one_full column-top-margin\">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<h3>Dakle, \u0161ta u\u010diniti ako smo apstinirali od tr\u010danja mjesec, dva ili \u010dak du\u017ee?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Po\u010dinjemo tr\u010dati s po\u0161tovanjem, ne mora nam \u017euriti. Na primjer, ako smo u pro\u0161losti \u010desto tr\u010dali 10, ali i 21 kilometar, dobro je zaboraviti na to barem nekoliko prvih sedmica. Ne vodimo sje\u0107anjem i trenutnom inspiracijom, ve\u0107 planom. Po\u010detna euforija bi nas mogla brzo ohladiti. Ali, kako tokom tr\u010danja sve osje\u0107amo, ne\u0107emo preopteretili mi\u0161i\u0107e na prvom treningu nakon apstinencije?<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>U osnovi to ne osje\u0107amo. Preoptere\u0107enje osje\u0107amo tek sljede\u0107i dan, kada \u017eare\u0107a bol u mi\u0161i\u0107ima ograni\u010dava, na primjer, hodanje uz stepenice. Mi\u0161i\u0107i kasne sa stezanjem. Ali koliko kasne vezivno tkivo i hrskavica? Obi\u010dno \u010dak i du\u017ee. Op\u0107enito, hrskavica je prili\u010dno tiha, sve dok nije stvarno o\u0161te\u0107ena, do te mjere da dolazi do oticanja zgloba.<\/p>\n<\/div>\n<\/section>\n<\/div>\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-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-ksq0xohz-f0594d140507b89e975e6c7b586b818d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-20 el_after_av_one_full el_before_av_one_full column-top-margin\">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<ul>\n<li>\n<h4>U\u010destalost<\/h4>\n<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Prve dvije sedmice savr\u0161eno je prikladno tr\u010dati samo 1 do 2x sedmi\u010dno, druge dvije sedmice 2 do 3x, a tre\u0107a dva ve\u0107 3 do 4x.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-23 el_after_av_one_full el_before_av_one_full column-top-margin\">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<ul>\n<li>\n<h4>Koli\u010dina<\/h4>\n<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Sedmi\u010dni iznos treba postupno pove\u0107avati. Ako smo prije tr\u010dali 30 do 50 kilometara sedmi\u010dno, neka se zadovoljimo s 15 do 25 sedmi\u010dno pretr\u010danih kilometara. Najdu\u017ee pojedina\u010dno tr\u010danje, trebao bi biti barem upola kra\u0107e nego \u0161to smo navikli prije pauze. Zatim iz sedmice u sedmicu produ\u017eujemo ovu du\u017einu za oko 10%.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-26 el_after_av_one_full el_before_av_one_half column-top-margin\">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<ul>\n<li>\n<h4>Intenzivnost<\/h4>\n<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Pri brzini tr\u010danja trebali bismo se voditi ugodnim osje\u0107ajem dubokog disanja, kada ne hvatamo dah, mo\u017eemo se i razgovarati dok tr\u010dimo. Ne radimo kra\u0107a brza istr\u010davanja punom snagom, ve\u0107 kontroliranom snagom, kada radimo glatko kretanje nogu, ruku, ramenog pojasa i trupa.<\/p>\n<\/div>\n<\/section>\n<\/div>\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-10  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-ksq0yt1v-6b74b17e50a5eb126d2aa726aa280d86\">\n.avia-image-container.av-ksq0yt1v-6b74b17e50a5eb126d2aa726aa280d86 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ksq0yt1v-6b74b17e50a5eb126d2aa726aa280d86 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ksq0yt1v-6b74b17e50a5eb126d2aa726aa280d86 av-styling- avia-align-center  avia-builder-el-11  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-4791 avia-img-lazy-loading-not-4791 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/08\/Trcanje_intersport-1.jpg\" alt='' title='Trcanje_intersport-1'  height=\"420\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/08\/Trcanje_intersport-1.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/08\/Trcanje_intersport-1-381x400.jpg 381w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/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-12  el_after_av_one_half  avia-builder-el-last  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksq0znw2-333f37139924bfd2810afc9c1e8eef51 '   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>Pripreme za tr\u010danje? Kad nemamo vremena za tr\u010danje, prona\u0111imo ga. Kad nemamo volje za tr\u010danje, probudimo je. Kad imamo vremena i volje, onda imamo sve. Vi\u0161e vremena i volje, za sve, ne samo za tr\u010danje.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>\u0160to se ti\u010de blagotvornih u\u010dinaka, najbolje je tr\u010dati redovito i unutar optere\u0107enja, na koja je na\u0161e tijelo naviklo. Dakle, kad na odmoru duboko uzdi\u0161emo uzbrdo, i cijedimo se oznojeni.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Tada bismo za ljude koji nisu rekreativci, i koji pijuckaju jutarnju kafu na terasi, mo\u017eda stvarno izgledali pomalo ludi. Ali ludilo ima mnogo lica. Ako smo zbog ovog ludila bolji sebi i drugima, budimo onda pomalo ludi. Isplati se.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":4791,"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-4789","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>PRIPREME ZA TR\u010cANJE NAKON DU\u017dE PAUZE - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Pripreme za tr\u010danje nakon du\u017ee pauze. \u201cLu\u0111aci\u201dmisao su na\u0161ih ju\u017enih susjeda kad vide trka\u010da, biciklista ili planinara. 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