{"id":5100,"date":"2021-11-15T12:41:05","date_gmt":"2021-11-15T11:41:05","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=5100"},"modified":"2021-11-15T12:52:51","modified_gmt":"2021-11-15T11:52:51","slug":"povrede-kako-se-sacuvati-i-ne-odustati","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2021\/11\/povrede-kako-se-sacuvati-i-ne-odustati\/","title":{"rendered":"POVREDE: Kako se sa\u010duvati i ne odustati od tr\u010danja?"},"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_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Pi\u0161e: Ersan Bijedi\u0107<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mnogi po\u010detnici \u0107e se zapitati odakle uop\u0161te toliko povreda samo od tr\u010danja kad to nije kontaktni sport, a vrlo \u010desto ni tako intenzivan.<\/p>\n<p>Ipak mnoge trka\u010dke povrede vrebaju iza ugla ukoliko se rekreativac ne pridr\u017eava osnovnih principa i postepenosti u treningu: trka\u010dko koljeno, upala ahilove tetive, plantarni fascitis, stres fraktura itd.<\/p>\n<\/div><\/section><\/p><\/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-3  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-kw0ff7en-b042d74fb1b4165e00769c3a50b467e2\">\n.avia-image-container.av-kw0ff7en-b042d74fb1b4165e00769c3a50b467e2 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kw0ff7en-b042d74fb1b4165e00769c3a50b467e2 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kw0ff7en-b042d74fb1b4165e00769c3a50b467e2 av-styling- avia-align-center  avia-builder-el-4  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-5101 avia-img-lazy-loading-not-5101 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc-1030x659.jpeg\" alt='' title='610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc'  height=\"659\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc-1030x659.jpeg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc-400x256.jpeg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc-768x492.jpeg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc-705x451.jpeg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/610154f4-f1a0-4e7d-9d05-8e8c6b08bcbc.jpeg 1445w\" 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-5  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-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>U\u010destalost problema<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Statistika ka\u017ee da jedan od \u010detiri trka\u010da do\u017eivi neku povredu, a oko 70% trka\u010da se povrijedi tokom svake godine. Najve\u0107i broj povreda izaziva pretreniranost, a \u010de\u0161\u0107e nastaju zbog stalnog ponavljanja pogre\u0161nih postupaka nego od samo jednog pogre\u0161nog pokreta.<\/p>\n<p>Tako bi u osnovi trebalo voditi ra\u010duna o:<\/p>\n<p>&#8211; pravilnoj posturi;<\/p>\n<p>&#8211; podlozi za tr\u010danje;<\/p>\n<p>&#8211; adekvatnoj odje\u0107i i obu\u0107i;<\/p>\n<p>&#8211; disanju i ishrani.<\/p>\n<p>Borba sa povredama nije jednostavna i zato je najva\u017enije nau\u010diti kako, i \u0161to je mogu\u0107e vi\u0161e, izbje\u0107i ovakve neugodnosti. Prevencija je puno pametniji pristup od kasnijeg saniranja \u0161tete.<\/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-8  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-kw0ff7en-6de371a92b1720becbb6f88a8624f11d\">\n.avia-image-container.av-kw0ff7en-6de371a92b1720becbb6f88a8624f11d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kw0ff7en-6de371a92b1720becbb6f88a8624f11d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kw0ff7en-6de371a92b1720becbb6f88a8624f11d 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-5102 avia-img-lazy-loading-not-5102 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b.jpeg\" alt='' title='e55b196f-4e83-4d46-b453-dafbaa372d5b'  height=\"925\" width=\"925\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b.jpeg 925w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b-400x400.jpeg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b-80x80.jpeg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b-768x768.jpeg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b-36x36.jpeg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b-180x180.jpeg 180w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/e55b196f-4e83-4d46-b453-dafbaa372d5b-705x705.jpeg 705w\" sizes=\"(max-width: 925px) 100vw, 925px\" \/><\/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-10  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-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Previ\u0161e-prebrzo<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prvi korak prevencije je ne upasti u zamku preambicioznog po\u010detka. Sam sebe limitirati van predugog, prebrzog i prerano &#8211; prejakog podra\u017eaja mo\u017ee biti najzna\u010dajniji korak od svih u prevenciji povreda.<\/p>\n<p>U tom smislu su najva\u017enija sljede\u0107a pravila:<\/p>\n<p>&#8211; po\u010deti od nivoa na kojem ste, a ne od onog gdje bi htjeli biti;<\/p>\n<p>&#8211; dati sebi dovoljno vremena za trening do cilja jer ubrzani re\u017eim predstavlja dodatni rizik;<\/p>\n<p>&#8211; postepeno pove\u0107avanje kilometra\u017ee\/obima treninga, za 5 do 10 procenata svake dvije \u2013 tri sedmice.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Zagrijavanje i istezanje<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Zagrijavanje smanjuje rizik od upale mi\u0161i\u0107a i povreda \u2013 mi\u0161i\u0107i se bolje kre\u0107u kada su zagrijani. Da bi se zagrijali, mo\u017eete jednostavno trening po\u010deti laganim joggingom ili brzim hodanjem. Istezanje ostavite za kraj treninga. To poma\u017ee mi\u0161i\u0107ima da se vrate u svoju du\u017einu, opuste se i zadr\u017ee fleksibilnost. Pri istezanju pojedinih mi\u0161i\u0107a se zadr\u017eite u svakoj poziciji 20 do 30 sekundi.<\/p>\n<\/div><\/section><\/p><\/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-15  el_after_av_one_full  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-kw0ff7en-cf79ccbd199cb1ea6be88a981a1efa97\">\n.avia-image-container.av-kw0ff7en-cf79ccbd199cb1ea6be88a981a1efa97 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kw0ff7en-cf79ccbd199cb1ea6be88a981a1efa97 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kw0ff7en-cf79ccbd199cb1ea6be88a981a1efa97 av-styling- avia-align-center  avia-builder-el-16  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-5103 avia-img-lazy-loading-not-5103 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/fw21_energetics_running-54.jpg\" alt='' title='fw21_energetics_running-54'  height=\"533\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/fw21_energetics_running-54.jpg 800w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/fw21_energetics_running-54-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/fw21_energetics_running-54-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/fw21_energetics_running-54-705x470.jpg 705w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/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-17  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-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Trening snage<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U trka\u010dki trening ste u\u0161li jer volite tr\u010danje, a ne teretanu ili samostalne vje\u017ebe, me\u0111utim trening snage je obavezan za sve koji \u017eele od svog tr\u010danja dobiti vi\u0161e, a ujedno smanjiti rizik povrje\u0111ivanja. Trening snage \u0107e smanjiti upalu mi\u0161i\u0107a koja vodi lo\u0161em treningu i povredama. Za trka\u010de su dovoljna dva 30-minutna treninga snage tokom sedmice kako bi oja\u010dali tijelo i u\u010dinili ga otpornijim na povrede. Fokus treba biti na sve grupe mi\u0161i\u0107a i gornjeg i donjeg dijela tijela. Dovoljne su vje\u017ebe sa vlastitim optere\u0107enjem.<\/p>\n<\/div><\/section><\/p><\/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-20  el_after_av_one_full  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-kw0ff7en-e52f69d0a0680d338ebd879867ed7648\">\n.avia-image-container.av-kw0ff7en-e52f69d0a0680d338ebd879867ed7648 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kw0ff7en-e52f69d0a0680d338ebd879867ed7648 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kw0ff7en-e52f69d0a0680d338ebd879867ed7648 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-5104 avia-img-lazy-loading-not-5104 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/Dodatno-2-galerija.jpg\" alt='' title='Dodatno 2 galerija'  height=\"533\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/Dodatno-2-galerija.jpg 800w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/Dodatno-2-galerija-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/Dodatno-2-galerija-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2021\/11\/Dodatno-2-galerija-705x470.jpg 705w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/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-22  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-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Cross trening<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Unakrsni, cross trening slu\u017ei za to da odr\u017eavamo aerobnu kondiciju, a opet izbjegnemo previ\u0161e tr\u010danja. To je netrka\u010dki aerobni trening koji mo\u017ee obuhvatiti npr. vo\u017enju bicikla ili plivanje. Na taj na\u010din se pru\u017ea trena\u017eni podra\u017eaj, a ujedno ne optere\u0107uju jednake grupe mi\u0161i\u0107no \u2013 ko\u0161tanog sistema, \u0161to im daje dovoljno prostora za oporavak. U isto vrijeme razvijamo druge grupe mi\u0161i\u0107a, a zadr\u017eavamo aerobnu sposobnost.<\/p>\n<\/div><\/section><\/p><\/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-25  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-kw0ffnqr-6daf58ea2b9004c3977013bc1300534c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Odmor<\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kw0fg3cv-7b7e2d2813695d5bf286da02a15c45dc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tokom odmora tijelo se prilago\u0111ava i postaje ja\u010de. Bez dovoljno odmora ne\u0107ete dozvoliti tijelu da napreduje i ne\u0107ete osjetiti koristi od treninga. Osim toga trening treba planirati na te\u0161ke i lake dane, tako da nakon te\u0161kog treninga uvijek ide lagani ili dan oporavka. Kod trka\u010da koji su u zahtjevnijem programu uvodi se i sedmica oporavka (svaka tre\u0107a ili \u010detvrta), gdje se smanjuje obim treninga, a \u0161to je pozitivno i za mentalni oporavak.<\/p>\n<p><strong>Na kraju, kod prevencije povreda valja imati na umu da nijedna fizi\u010dka aktivnost ne smije biti isforsirana i usiljena te da signale i bol koje tijelo \u0161alje, nikad ne smijemo zanemarivati. Sa ovakvim pristupom mo\u017eemo godinama u kontinuitetu u\u017eivati u omiljenom sportu bez neugodnih osje\u0107aja koje nam donosi povrje\u0111ivanje.<\/strong><\/p>\n<\/div><\/section><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":5101,"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":[62,129,164,308,364,365,366,367,368],"class_list":["post-5100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trcanje","tag-savjeti-za-trcanje","tag-odmor","tag-patike-za-trcanje","tag-trcanje-za-pocetnike","tag-istezanje","tag-povrede","tag-trening-snage","tag-zagrijavanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>POVREDE: Kako se sa\u010duvati i ne odustati od tr\u010danja? - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Saznajte kako sprije\u010diti povrede kao \u0161to su: trka\u010dko koljeno, upala ahilove tetive, plantarni fascitis, stres fraktura itd.\" \/>\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\/11\/povrede-kako-se-sacuvati-i-ne-odustati\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"POVREDE: Kako se sa\u010duvati i ne odustati od tr\u010danja? 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