{"id":4953,"date":"2021-10-13T13:24:52","date_gmt":"2021-10-13T11:24:52","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=4953"},"modified":"2021-10-14T09:24:34","modified_gmt":"2021-10-14T07:24:34","slug":"trening-za-pocetnike","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2021\/10\/trening-za-pocetnike\/","title":{"rendered":"TRENING SA LEJLOM RAMOVI\u0106: Demonstracija po\u010detni\u010dkih koraka za trka\u010de"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-sm8sq1-6fe3b17a363ff546683cda806c8e025b\">\n.flex_column.av-sm8sq1-6fe3b17a363ff546683cda806c8e025b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-sm8sq1-6fe3b17a363ff546683cda806c8e025b av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h1 style=\"text-align: center\">Tr\u010danje je povezalo Ersana i Lejlu<\/h1>\n<h1 style=\"text-align: center\">#trcanjenaspovezuje<\/h1>\n<h3><\/h3>\n<\/div><\/section><br \/>\n<div  class='hr av-2tz8bd-6c091994787ad419f6ff0bb39cddb448 hr-default  avia-builder-el-2  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center\"><a href=\"https:\/\/www.instagram.com\/ersan_bijedic\/\">Ersan Bijedi\u0107<\/a> je sportski novinar i urednik portala <a href=\"https:\/\/trcanje.net\/\">Moje tr\u010danje<\/a>, koji je 18 puta istr\u010dao maraton.\u00a0 On se u Mostaru susreo sa <a href=\"https:\/\/www.instagram.com\/ramoviclejla\/\">Lejlom Ramovi\u0107<\/a>, studenticom koju sigurno poznajte preko dru\u0161tvenih mre\u017ea. Lejla je imala priliku upoznati se sa osnovama tr\u010danja\u00a0 te uz Ersanovo stru\u010dno vodstvo, isprobati 20- minutni trening za trka\u010de po\u010detnike.<\/h3>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1vc0mh-d218ea935ce676822be428794db015b6\">\n.flex_column.av-1vc0mh-d218ea935ce676822be428794db015b6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1vc0mh-d218ea935ce676822be428794db015b6 av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><div  class='avia-video av-kupdt37s-999aa5bcebb56d6e11715955d9cbeb5b avia-video-16-9 av-no-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/www.youtube.com\/watch?v=FqrXOtRkyjE'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"TEASER: Lejla &amp; Ersan X adidas Trust Your Run\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/FqrXOtRkyjE?feature=oembed&autoplay=0&loop=0&controls=1&mute=0\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2smkrt-eacaab17558eabcec85ebaa30fde0a17\">\n.flex_column.av-2smkrt-eacaab17558eabcec85ebaa30fde0a17{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2smkrt-eacaab17558eabcec85ebaa30fde0a17 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_third  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Pi\u0161e: Ersan Bijedi\u0107<\/strong><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U treningu sa Lejlom Ramovi\u0107, studenticom 5. godine Ekonomskog fakulteta vrlo aktivnom na dru\u0161tvenim mre\u017eama gdje je prati veliki broj ljudi, a koji smo obavili na atletskoj stazi Univerziteta D\u017eemal Bijedi\u0107 u Mostaru, smo nastojali demonstrirati kako bi trebali izgledati uvodni koraci po\u010detnika u tr\u010danju.<\/p>\n<p>Trening smo odradili u kompletnoj opremi iz nove <a href=\"https:\/\/www.intersport.ba\/zones\/adidas-trust-your-run\/\">Adidas kolekcije \u201cTrust Your Run\u201d<\/a>. Od patika, Lejla je nosila model <a href=\"https:\/\/www.intersport.ba\/catalogsearch\/result\/index\/?brand=8520&amp;q=solar%2Bglide%2B4\">Adidas Solar Glide 4 ST<\/a>, a ja <a href=\"https:\/\/www.intersport.ba\/catalogsearch\/result\/index\/?ow_promotions=9602&amp;q=supernova\">Adidas Supernova<\/a>.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-qa7gop-5e5861827510e091a5f95556d0596c8a\">\n.flex_column.av-qa7gop-5e5861827510e091a5f95556d0596c8a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-qa7gop-5e5861827510e091a5f95556d0596c8a av_one_third  avia-builder-el-9  el_after_av_one_full  el_before_av_one_third  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-kupebf14-159332b008e4fa9c13762df334fb8f4b\">\n.avia-image-container.av-kupebf14-159332b008e4fa9c13762df334fb8f4b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kupebf14-159332b008e4fa9c13762df334fb8f4b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kupebf14-159332b008e4fa9c13762df334fb8f4b av-styling- avia-align-center  avia-builder-el-10  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-4957 avia-img-lazy-loading-not-4957 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-54-57-1.jpg\" alt='' title='Photo 5. 10. 2021., 15 54 57'  height=\"1000\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-54-57-1.jpg 800w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-54-57-1-320x400.jpg 320w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-54-57-1-768x960.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-54-57-1-564x705.jpg 564w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-og4cjd-83cd89611a3a630a0c3052417dc0fbfd\">\n.flex_column.av-og4cjd-83cd89611a3a630a0c3052417dc0fbfd{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-og4cjd-83cd89611a3a630a0c3052417dc0fbfd av_one_third  avia-builder-el-11  el_after_av_one_third  el_before_av_one_third  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kupebt9o-6fb699a2976c75aadd715213559d66d4\">\n.avia-image-container.av-kupebt9o-6fb699a2976c75aadd715213559d66d4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kupebt9o-6fb699a2976c75aadd715213559d66d4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kupebt9o-6fb699a2976c75aadd715213559d66d4 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-4958 avia-img-lazy-loading-not-4958 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-03-22.jpg\" alt='' title='Photo 5. 10. 2021., 16 03 22'  height=\"1000\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-03-22.jpg 800w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-03-22-320x400.jpg 320w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-03-22-768x960.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-03-22-564x705.jpg 564w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mo66g9-0ef8a4de4871b9b9bf0f19fcb5d9c404\">\n.flex_column.av-mo66g9-0ef8a4de4871b9b9bf0f19fcb5d9c404{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-mo66g9-0ef8a4de4871b9b9bf0f19fcb5d9c404 av_one_third  avia-builder-el-13  el_after_av_one_third  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-kupeccr4-1150322cc9ca4a2566e63cae8489befa\">\n.avia-image-container.av-kupeccr4-1150322cc9ca4a2566e63cae8489befa img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kupeccr4-1150322cc9ca4a2566e63cae8489befa .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kupeccr4-1150322cc9ca4a2566e63cae8489befa 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-4959 avia-img-lazy-loading-not-4959 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-55-46.jpg\" alt='' title='Photo 5. 10. 2021., 15 55 46'  height=\"1000\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-55-46.jpg 800w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-55-46-320x400.jpg 320w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-55-46-768x960.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-15-55-46-564x705.jpg 564w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k5tneh-566a97ed9bbf9d88321f318d7949c5d7\">\n.flex_column.av-k5tneh-566a97ed9bbf9d88321f318d7949c5d7{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-k5tneh-566a97ed9bbf9d88321f318d7949c5d7 av_one_full  avia-builder-el-15  el_after_av_one_third  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Polazni detalji<\/strong><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Vodili smo se sa tri polazna detalja:<\/p>\n<ol>\n<li>\n<h3><strong> Pru\u017eiti \u0161ansu tr\u010danju<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>To zna\u010di dati sebi barem dvije \u2013 tri sedmica treninga, dva do tri puta sedmi\u010dno, kako bi onda osjetili bar uvodne pomake i prednosti koje nam ovakav zdrav stil \u017eivota pru\u017ea. Sa manje od toga niste dali \u0161ansu ovom sportu.<\/p>\n<ol start=\"2\">\n<li>\n<h3><strong> Postepenost u radu<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Po mom shvatanju i iskustvu ovo je najva\u017enije jer ujedno predstavlja i naj\u010de\u0161\u0107u gre\u0161ku po\u010detnika \u2013 rekreativaca. I Lejla je kazala da je nekoliko njenih treninga bilo takvo da je poku\u0161avala tr\u010dati maksimalno \u0161to je mogla.<\/p>\n<p>Upravo to rade svi koji po\u010dinju samostalno se spremati. To nije problem nekoliko puta, ali udarci se akumuliraju, ko\u0161tano \u2013 mi\u0161i\u0107ni sistem pati i na kraju \u0161alje signale boli, dolazi do povrje\u0111ivanja koje vrlo \u010desto uzrokuje odustajanje od bavljenja sportom.<\/p>\n<p>Zato ovu aktivnost odmah treba probati gledati kroz dugoro\u010dni objektiv. Tr\u010danje su u stvari skokovi i svaki doskok predstavlja izlaganje optere\u0107enju 4 do 8 puta ve\u0107em od te\u017eine tijela. Dakle to je ponavljanje blagih udaraca o tlo, posebno nezgodnih ako se radi o tvrdoj podlozi kao \u0161to je asfalt, na koje tijelo nije naviknuto i mora pro\u0107i period adaptacije.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-sub-av-kupf26ew-9a530f1b9c06ea6c7e5dab656a433367\">\n.av-hotspot-image-container .av-image-hotspot.av-iyp821-c6effa7e292f5c2290ded8eabce4ced4{\ntop:89.4%;\nleft:64.6%;\n}\n.av-hotspot-image-container .av-image-hotspot.av-gzdhs9-fed93a67f7068383fa0f1650e6432f34{\ntop:86.3%;\nleft:49.2%;\n}\n.av-hotspot-image-container .av-image-hotspot.av-fvddnd-ecc75c9acdae55956a929d9692ca9c1a{\ntop:53.8%;\nleft:65.8%;\n}\n.av-hotspot-image-container .av-image-hotspot.av-ep96bd-4e6c4f2506384f50805b50971d4702e6{\ntop:36.3%;\nleft:67.1%;\n}\n.av-hotspot-image-container .av-image-hotspot.av-cvskcp-5ce8b294a287b721ee83bd067954c85b{\ntop:28.1%;\nleft:67.5%;\n}\n.av-hotspot-image-container .av-image-hotspot.av-10kjsp-d39536a7ed37eede4755a62f32c9b54b{\ntop:50%;\nleft:50%;\n}\n.av-hotspot-image-container .av-image-hotspot.av-8nno55-a447cf86bbeb05f8a79e0a8f5d629f47{\ntop:40.1%;\nleft:47.5%;\n}\n<\/style>\n<div  class='av-hotspot-image-container av-kupf26ew-9a530f1b9c06ea6c7e5dab656a433367  avia-builder-el-18  el_after_av_textblock  el_before_av_textblock  av-hotspot-numbered av-mobile-fallback-active  av-non-fullwidth-hotspot-image'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class='av-hotspot-container'><div class='av-hotspot-container-inner-cell'><div class='av-hotspot-container-inner-wrap'><div class='av-image-hotspot av-iyp821-c6effa7e292f5c2290ded8eabce4ced4 av-image-hotspot-1 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='left' data-avia-tooltip-class='av-tt-default-width av-tt-pos-above av-tt-align-left  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><a href=https:\/\/www.intersport.ba\/adidas-solar-glide-4-st-w-zenske-patike-za-trcanje-617848  class='av-image-hotspot_inner'>1<\/a><div class='av-image-hotspot-pulse'><\/div><\/div><div class='av-image-hotspot av-gzdhs9-fed93a67f7068383fa0f1650e6432f34 av-image-hotspot-2 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='left' data-avia-tooltip-class='av-tt-default-width av-tt-pos-above av-tt-align-left  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><a href=https:\/\/www.intersport.ba\/adidas-supernova-m-muske-patike-za-trcanje-617854  class='av-image-hotspot_inner'>2<\/a><div class='av-image-hotspot-pulse'><\/div><\/div><div class='av-image-hotspot av-fvddnd-ecc75c9acdae55956a929d9692ca9c1a av-image-hotspot-3 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='left' data-avia-tooltip-class='av-tt-default-width av-tt-pos-above av-tt-align-left  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><a href=https:\/\/www.intersport.ba\/adidas-yoga-78-t-zenske-7-8-hlace-za-fitnes-618834  class='av-image-hotspot_inner'>3<\/a><div class='av-image-hotspot-pulse'><\/div><\/div><div class='av-image-hotspot av-ep96bd-4e6c4f2506384f50805b50971d4702e6 av-image-hotspot-4 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='left' data-avia-tooltip-class='av-tt-default-width av-tt-pos-above av-tt-align-left  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><a href=https:\/\/www.intersport.ba\/adidas-w-fi-3b-hoodie-zenski-pulover-618720  class='av-image-hotspot_inner'>4<\/a><div class='av-image-hotspot-pulse'><\/div><\/div><div class='av-image-hotspot av-cvskcp-5ce8b294a287b721ee83bd067954c85b av-image-hotspot-5 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='centered' data-avia-tooltip-class='av-tt-default-width above  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><div class='av-image-hotspot_inner'>5<\/div><div class='av-image-hotspot-pulse'><\/div><\/div><div class='av-image-hotspot av-10kjsp-d39536a7ed37eede4755a62f32c9b54b av-image-hotspot-6 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='left' data-avia-tooltip-class='av-tt-default-width av-tt-pos-above av-tt-align-left  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><a href=https:\/\/www.intersport.ba\/adidas-4k-3-bar-short-muske-fitnes-hlace-561389  class='av-image-hotspot_inner'>6<\/a><div class='av-image-hotspot-pulse'><\/div><\/div><div class='av-image-hotspot av-8nno55-a447cf86bbeb05f8a79e0a8f5d629f47 av-image-hotspot-7 ' data-avia-tooltip-position='top' data-avia-tooltip-alignment='left' data-avia-tooltip-class='av-tt-default-width av-tt-pos-above av-tt-align-left  av-mobile-fallback-active  main_color av-tt-hotspot' data-avia-tooltip=''><a href=https:\/\/www.intersport.ba\/adidas-aero-warri-tee-muska-majica-za-fitnes-618000  class='av-image-hotspot_inner'>7<\/a><div class='av-image-hotspot-pulse'><\/div><\/div><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-4964 avia-img-lazy-loading-not-4964 avia_image' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-34-57-1.jpg\" alt='' title='Photo 5. 10. 2021., 16 34 57'  height=\"800\" width=\"1200\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-34-57-1.jpg 1200w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-34-57-1-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-34-57-1-1030x687.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-34-57-1-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-34-57-1-705x470.jpg 705w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Adaptaciju posti\u017eemo sa dvije komponente:<\/p>\n<p>&#8211; postepenim pove\u0107avanjem obima;<\/p>\n<p>&#8211; sporim tr\u010danjem.<\/p>\n<p>Postepeno pove\u0107avanje obima zna\u010di da trebamo probati treninge svesti na nivo koji nas ne\u0107e odvesti do neugodnosti i iscrpljenosti, i zadr\u017eati se na tom nivou dvije do \u010detiri sedmice. Npr. tri treninga sedmi\u010dno po 20 minuta. Ako je sve u redu, nakon te dvije do \u010detiri sedmice mo\u017eemo i\u0107i na sljede\u0107i nivo i uve\u0107ati broj minuta na svojim treninzima. Npr. 2x25min plus 1x30min. Po istra\u017eivanjima najbolji zdravstveni benefiti se posti\u017eu sa oko 150 minuta tr\u010danja sedmi\u010dno.<\/p>\n<p>Sporim tr\u010danjem svoj bazni trening po\u010dinju i vrhunski maratonci, a ne samo po\u010detnici. Za po\u010detnike je jo\u0161 bitnije jer su njihovi zglobovi, tetive, ligamenti nenaviknuti na to optere\u0107enje, a br\u017ee tr\u010danje je jo\u0161 jedan nivo vi\u0161e stresa. Zato po\u010detnici bar uvodna dva mjeseca trebaju otpisati brzo tr\u010danje i svoj fokus prebaciti na broj minuta u aktivnosti. Uspjeh \u0107e biti ako za 6 sedmica mo\u017eete tr\u010dati du\u017ee, ali sporo, nego na svojim uvodnim sesijama.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058\">\n.flex_column.av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058 av_one_full  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'     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ol start=\"3\">\n<li>\n<h3><strong> Motivacija<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Odli\u010dan put za sa\u010duvati motivaciju su brojne trke u Bosni i Hercegovini koje mo\u017eete postaviti sebi kao cilj. Tr\u010danje je takav sport da nosi li\u010dne ciljeve i borbe svakog pojedinca koji se pojavi na startu, tako da trke ne treba gledati kroz prizmu najboljih, ili te\u017enju da se pobijedi konkurent. Svako ima svoj potencijal i bitno je potvrditi da ste vi trka\u010dki bolji danas, nego prije mjesec dana ili pola godine. Trke su ujedno i \u0161ansa za lijepe jednodnevne ili vikend izlete u mjesta koja mo\u017eda ina\u010de ne bi posjetili. Upoznajte bolje svoju domovinu i protr\u010dite kroz njene gradove. Kalendar pogledajte na portalu <a href=\"https:\/\/trcanje.net\/kalendar\">Moje tr\u010danje<\/a>.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kupej3bn-b6acf359aa58dcd13a1342034bb8644d\">\n.avia-image-container.av-kupej3bn-b6acf359aa58dcd13a1342034bb8644d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kupej3bn-b6acf359aa58dcd13a1342034bb8644d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kupej3bn-b6acf359aa58dcd13a1342034bb8644d av-styling- avia-align-center  avia-builder-el-22  el_after_av_textblock  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-4961 avia-img-lazy-loading-not-4961 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-35-23-1030x687.jpg\" alt='' title='Photo 5. 10. 2021., 16 35 23'  height=\"687\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-35-23-1030x687.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-35-23-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-35-23-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-35-23-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-35-23.jpg 1200w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058\">\n.flex_column.av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058 av_one_half  avia-builder-el-23  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-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Trening sa Lejlom<\/strong><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Postoje razli\u010dite kategorije po\u010detnika, oni koji dolaze sa pro\u0161losti u sportu, ali sa dugom pauzom, oni koji su aktivni u nekom drugom sportu, oni koji se nikad nisu bavili sportom itd. Lejla i ja smo nastojali raditi trening koji bi sa manjim ili ve\u0107im obimom, prema stanju po\u010detnika, bio primjenjiv na one koji prvi put ulaze u sportsku aktivnost.<\/p>\n<p>Temelji se na programu ameri\u010dkog trenera i odli\u010dnog trka\u010da, Jeffa Gallowaya, koji je metodom hoda\u010dko \u2013 trka\u010dkog intervalnog treninga brojne rekreativce odveo do nivoa tr\u010danja maratona (trke na 42.195 metara).<\/p>\n<p>Uradili smo nekoliko vje\u017ebi zagrijavanja, potom krenuli u intervale od 2 minute tr\u010danja, a zatim 2 minute hodanja u pet serija. Nakon 20-minutnog treninga smo odradili istezanje. Cilj je posti\u0107i postepenu adaptaciju zglobova i mi\u0161i\u0107a te kardiovaskularnog sistema, o \u010dijem smislu sam ve\u0107 pisao pod \u201cpostepenost u radu\u201d. Konkretno za Lejlu sam primijetio da srcem, plu\u0107ima i snagom mo\u017ee puno vi\u0161e u ovom trenutku, ali to ne bi bilo pametno jer treba voditi ra\u010duna o tr\u010danju kroz du\u017ei period, a ne dovesti se u poziciju da \u201csagorimo\u201d fizi\u010dki i psihi\u010dki.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-45iwop-c27c5ecefb921de5f3062cb16066805e\">\n.flex_column.av-45iwop-c27c5ecefb921de5f3062cb16066805e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-45iwop-c27c5ecefb921de5f3062cb16066805e av_one_half  avia-builder-el-26  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-kupebf14-b25506cffc1fe49cf6299a073f83d387\">\n.avia-image-container.av-kupebf14-b25506cffc1fe49cf6299a073f83d387 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kupebf14-b25506cffc1fe49cf6299a073f83d387 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kupebf14-b25506cffc1fe49cf6299a073f83d387 av-styling- avia-align-center  avia-builder-el-27  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-4967 avia-img-lazy-loading-not-4967 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-36-47-1.jpg\" alt='' title='Photo 5. 10. 2021., 16 36 47'  height=\"1000\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-36-47-1.jpg 800w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-36-47-1-320x400.jpg 320w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-36-47-1-768x960.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-16-36-47-1-564x705.jpg 564w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7t3x3d-6895067775f2ef91fd9836066aae12b0\">\n.flex_column.av-7t3x3d-6895067775f2ef91fd9836066aae12b0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-7t3x3d-6895067775f2ef91fd9836066aae12b0 av_one_full  avia-builder-el-28  el_after_av_one_half  el_before_av_one_full  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-kupebf14-29d7940ea3d52a16339782bc1f2767e8\">\n.avia-image-container.av-kupebf14-29d7940ea3d52a16339782bc1f2767e8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kupebf14-29d7940ea3d52a16339782bc1f2767e8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kupebf14-29d7940ea3d52a16339782bc1f2767e8 av-styling- avia-align-center  avia-builder-el-29  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-4971 avia-img-lazy-loading-not-4971 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-17-05-44-1030x687.jpg\" alt='' title='Photo 5. 10. 2021., 17 05 44'  height=\"687\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-17-05-44-1030x687.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-17-05-44-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-17-05-44-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-17-05-44-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/10\/Photo-5.-10.-2021.-17-05-44.jpg 1200w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058\">\n.flex_column.av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-kupeldxv-5c3ff873cfd3ea98ec5dfdb0b8964058 av_one_full  avia-builder-el-30  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><em>Uz spomenute dvije osnovne komponente vrijedilo bi se pobrinuti i za adekvatnu trka\u010dku opremu koja podrazumijeva \u0161orc i majicu od sinteti\u010dkih materijala (tipa poliester, poliamid\u2026), a nikako ne pamuk koji se natapa znojem, pothla\u0111uje i ne osigurava normalno funkcionisanje ko\u017ee. Dr\u017eite se pravila \u201cplus 10 stepeni\u201d, odnosno obla\u010dite se kao da vanjska temperatura u datom trenutku iznosi 10 stepeni vi\u0161e. Jo\u0161 va\u017enije su patike za tr\u010danje sa adekvatnom namjenom i podr\u0161kom u \u0111onu, koje \u0107e vam osigurati udobnije iskustvo tr\u010danja.<\/em><\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kupeldxv-e4672a313a582e10e576a8e5acecd9e3\">\n.flex_column.av-kupeldxv-e4672a313a582e10e576a8e5acecd9e3{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\nbackground-color:#d1d1d1;\n}\n<\/style>\n<div  class='flex_column av-kupeldxv-e4672a313a582e10e576a8e5acecd9e3 av_one_full  avia-builder-el-32  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Zaklju\u010dak<\/strong><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Probajte biti maksimalno oprezni pri ulasku u svoj trka\u010dki trening. Posebno ambiciozni trka\u010di \u017eeljni brzog napretka. Ve\u0107ina trka\u010dkih povreda nisu te\u0161ke, ali ih je svakako bolje izbje\u0107i jer negativno uti\u010du na motivaciju.<\/strong><\/p>\n<p><strong>Tr\u010dite sigurno i ostanite zdravi u svojoj najdra\u017eoj sportskoj aktivnosti!<\/strong><\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1vc0mh-d218ea935ce676822be428794db015b6\">\n.flex_column.av-1vc0mh-d218ea935ce676822be428794db015b6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1vc0mh-d218ea935ce676822be428794db015b6 av_one_full  avia-builder-el-35  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center\"><strong>BONUS: Lejlin VLOG<\/strong><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kupdahin-185da4532014fa09ff5d03f5aee21bef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center\"><b>Ako vas zanima vi\u0161e detalja, obavezno pogledajte Lejlin VLOG:\u00a0<\/b><\/p>\n<\/div><\/section><br \/>\n<div  class='avia-video av-kupdt37s-9d14f02c1a3b5ba80d16719e53ba9065 avia-video-16-9 av-no-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/www.youtube.com\/watch?v=8P19jURMiPw'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"Lejla Ramovi\u0107 | Jedan dan na snimanju sa mnom (shooting + trening tr\u010danja)\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/8P19jURMiPw?feature=oembed&autoplay=0&loop=0&controls=1&mute=0\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":4960,"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":[339,356,357,358,62,129,308,318],"class_list":["post-4953","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-motivacija","tag-trening-za-pocetnike","tag-trening-trcanja","tag-mostar","tag-trcanje","tag-savjeti-za-trcanje","tag-patike-za-trcanje","tag-adidas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TRENING SA LEJLOM RAMOVI\u0106: Demonstracija po\u010detni\u010dkih koraka za trka\u010de - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Lejla Ramovi\u0107 je imala priliku upoznati se sa osnovama tr\u010danja, uz stru\u010dno vodstvo maratonca i sportskog novinara Ersana Bijedi\u0107a.\" \/>\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\/10\/trening-za-pocetnike\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TRENING SA LEJLOM RAMOVI\u0106: Demonstracija po\u010detni\u010dkih koraka za trka\u010de - 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