{"id":6370,"date":"2023-04-17T11:15:19","date_gmt":"2023-04-17T09:15:19","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/2023\/03\/asics-gel-nimbus-25-najudobnija-patika-primarno-za-trening-ali-i-visestruku-namjenu\/"},"modified":"2023-04-17T12:00:59","modified_gmt":"2023-04-17T10:00:59","slug":"polumaraton","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2023\/04\/polumaraton\/","title":{"rendered":"Kako uspje\u0161no i \u0161to sigurnije savladati polumaraton?"},"content":{"rendered":"<div  class='flex_column av-ebmt18-7f4e9797d41fc51bb992d6c3ad194b74 av_one_full  avia-builder-el-0  el_before_av_one_third  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lfl8uhm1-66f3dd57a8a098b7aa93299b9c2cca87 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sve uvodne pripreme ste zaklju\u010dili, trening je odra\u0111en koliko ste ve\u0107 uspjeli, prijava za polumaraton je davno upla\u0107ena, a isto tako i isplanirano putovanje ukoliko trku du\u017eine 21.097,5 metara tr\u010dite na nekoj zanimljivoj lokaciji van svog mjesta prebivali\u0161ta.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-bzd42k-d1b8dacd5879cfb57972e690ef4ec46a av_one_third  avia-builder-el-2  el_after_av_one_full  el_before_av_two_third  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lfl8tolf-c9ceb6af2aa9d61d6dc1f4e50c3af4c5\">\n.avia-image-container.av-lfl8tolf-c9ceb6af2aa9d61d6dc1f4e50c3af4c5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lfl8tolf-c9ceb6af2aa9d61d6dc1f4e50c3af4c5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lfl8tolf-c9ceb6af2aa9d61d6dc1f4e50c3af4c5 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-6301 avia-img-lazy-loading-not-6301 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/03\/ersan.jpg\" alt='' title='ersan'  height=\"449\" width=\"450\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/03\/ersan.jpg 450w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/03\/ersan-400x400.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/03\/ersan-80x80.jpg 80w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/03\/ersan-36x36.jpg 36w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/03\/ersan-180x180.jpg 180w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-b3vplo-6e07be8a74566e93044ba00ef04f27a3 av_two_third  avia-builder-el-4  el_after_av_one_third  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lfl8tyde-d22dc7a3953efb95bfe12ee17fbce769 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Pi\u0161e: Ersan Bijedi\u0107<\/strong><\/p>\n<p><em>sportski novinar, urednik portala\u00a0<a href=\"https:\/\/trcanje.net\/\">Moje tr\u010danje<\/a>, 24x maratonac, viceprvak BiH u maratonu 2018. godine<\/em><\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-xp9p8-da6eea3e857a7dfa51d10aefe4294310 av_one_full  avia-builder-el-6  el_after_av_two_third  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lfl8us58-fa0e2391e057959a260409c494f90d29 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ostala je egzekucija onoga za \u0161to ste se spremali posljednjih sedmica ili mjeseci. Kako bi pro\u0161li \u0161to bolje, br\u017ee i sigurnije kroz trku, valjalo bi <strong>obratiti pa\u017enju na detalje u nastavku<\/strong>.<\/p>\n<h3><strong>Zagrijavanje<\/strong><\/h3>\n<p>Dajte sebi barem 10 minuta dinami\u010dkog istezanja i laganog zagrijavanja. <strong>Dr\u017eite se svojih rutina<\/strong> zagrijavanja koje ste koristili tokom treninga. Zagrijavanje treba biti jako lagano, bez pretjeranog naprezanja, samo da se mi\u0161i\u0107i dovedu, kako trka\u010di vole kazati, na <strong>radnu temperaturu<\/strong>.<\/p>\n<h3><strong>Nervoza pred start<\/strong><\/h3>\n<p>Svi oni koji su ulo\u017eili dosta vremena i truda u pripremu trke imaju malo <strong>strepnje<\/strong> od toga ho\u0107e li uspjeti provesti sve po planu, makar se radilo i o iskusnijim trka\u010dima. Oni koji ulaze prvi put imaju po\u010detni\u010dke strahove, drugi mo\u017eda iz nekih razloga nisu uspjeli trenirati po planu pa se javlja anksioznost i sumnja o tome mogu li istr\u010dati zadanu distancu, ili u kojem tempu je mogu pre\u0107i. <strong>Svi su u svojim mislima i brigama, to je normalno<\/strong>, zato probajte dubokim disanjem odagnati nervozu i koncentrirati se na start. Fokus treba biti na onome \u0161to mo\u017eete kontrolirati. Jer sve \u0161to ste mogli dosad pripremiti, napravili ste. Ostaje prihvatiti izazov i oprobati se u trci, a ukoliko sve ne bude i\u0161lo po \u017eeljama, uvijek ima popravni.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-ihp434-6a7fe6e3b46d7c0768ec727f1cbbb5ef av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lganwlzk-0ee2f028d9325569438b18d7f4742688\">\n.avia-image-container.av-lganwlzk-0ee2f028d9325569438b18d7f4742688 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lganwlzk-0ee2f028d9325569438b18d7f4742688 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lganwlzk-0ee2f028d9325569438b18d7f4742688 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-6385 avia-img-lazy-loading-not-6385 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_57.jpg\" alt='' title='SS23_energetics_RUNNING_57'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_57.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_57-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_57-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_57-705x470.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-7vz1jw-61032fc35d95d81c4a8a3999ac4fc10f av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lfl8vhgd-b2cd5bc2ef990b0f041947ddb125f844 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Negativni split<\/strong><\/h3>\n<p>Osnovni cilj svakog polumaratonca je zavr\u0161iti trku br\u017ee nego \u0161to je po\u010deo. Ne samo da je dobar osje\u0107aj imati jak fini\u0161, ve\u0107 \u0107e vas i <strong>konzervativni, sporiji start<\/strong> prvih nekoliko kilometara, sprije\u010diti da prerano iscrpite zalihe energije. <strong>Negativni split<\/strong> zna\u010di da drugi dio trke tr\u010dite br\u017ee nego prvi. Brz start je jako \u010desta gre\u0161ka po\u010detnika ili neiskusnih trka\u010da, a to se <strong>vi\u0161estruko negativno vra\u0107a<\/strong> u drugom dijelu trke, pogotovo tako duge kao \u0161to je polumaraton. Krenite prvih 5km na tempu koji je <strong>oko 5 sekundi sporiji od va\u0161eg ciljanog ukupnog tempa trke<\/strong>. Ovo nije nikakva taktika za po\u010detnike, ve\u0107 se tako (ili ujedna\u010denim ritmom) posti\u017eu i svjetski rekordi u dugim prugama.<\/p>\n<h3><strong>Dopuna energije<\/strong><\/h3>\n<p>U danima pred trku ste poradili na prehrani kako biste optimizirali vlastitu izvedbu, odnosno punjenju zaliha glikogena i hidraciji. Ali ako \u0107e va\u0161a aktivnost trajati vi\u0161e od sat i pol, \u0161to je realnost za veliku ve\u0107inu trka\u010da, potrebno je pobrinuti se i za <strong>dopunu tokom trke<\/strong>. Trka\u010di koriste razli\u010dite opcije, od kori\u0161tenja onoga \u0161to se nudi na okrepnim stanicama ili nose sa sobom ono \u0161to su oprobali na treninzima, \u0161to je sigurnija varijanta. Neki su skloni \u010dvrstoj hrani, ve\u0107ina energetskim gelovima u kojima dominiraju ugljikohidrati. <strong>Uzimajte okrepu postepeno<\/strong> kako biste prevenirali stoma\u010dne tegobe i probleme sa disanjem. \u0160ta god unosite, to mo\u017eete i kroz kilometar \u2013 dva manjim zalogajima. A onda zalijte vodom.<\/p>\n<h3><strong>Ne poredite se<\/strong><\/h3>\n<p>Na stazama uli\u010dnih trka su svi zajedno, od profesionalaca do potpunih amatera, od onih koji ula\u017eu veliki broj sati sedmi\u010dno u svoj trening do ljudi koji to shvataju kao vikend razbibrigu u koju ulaze sa minimalnom neophodnom pripremom. Svi imaju <strong>svoje ciljeve<\/strong> i pristup. Tr\u010dite svoju trku, <strong>potpuno fokusirani na vlastiti cilj<\/strong>. Sve ostalo, pogotovo poku\u0161aj utrkivanja sa puno ja\u010dim ili iskusnijim, mo\u017ee biti zamka. Ako ispunite li\u010dni cilj, to \u0107e biti dovoljno za veliko slavlje i donijeti vam poseban osje\u0107aj zadovoljstva zbog postignu\u0107a i kompletnog trka\u010dkog iskustva.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-e7qf1s-90821276035b5dbde53ce3ef7d585a23 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lfuzypuo-bf535046a8a63d72d369c680abaaf411\">\n.avia-image-container.av-lfuzypuo-bf535046a8a63d72d369c680abaaf411 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lfuzypuo-bf535046a8a63d72d369c680abaaf411 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lfuzypuo-bf535046a8a63d72d369c680abaaf411 av-styling- avia-align-center  avia-builder-el-13  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-6383 avia-img-lazy-loading-not-6383 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_16.jpg\" alt='' title='SS23_energetics_RUNNING_16'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_16.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_16-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_16-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/04\/SS23_energetics_RUNNING_16-705x470.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-4ozt9e-38cf429a3555e5f5e2815d50147d1c42 av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lganzg2z-d79977e41d240ee075bcfc96d3947b94 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Krizni periodi<\/strong><\/h3>\n<p>U drugom dijelu trke mo\u017ee do\u0107i do <strong>kriza<\/strong>, pogotovo ako niste ulo\u017eili puno treninga u pripremu, ili ako ste je po\u010deli prebrzo. Usporite ako je potrebno, ili se <strong>motivirajte zajedno sa trka\u010dima<\/strong> koji su na istom putu. Probajte zajedno dr\u017eati ritam i bodriti se me\u0111usobno prema cilju. Zajedni\u010dki prolazak ovakvih kriznih dionica, \u010desto stvara nova poznanstva i prijateljstva. Ako ipak svoju <strong>bitku bijete sami<\/strong>, probajte se fokusirati na svaki sljede\u0107i kilometar ili segment (npr. \u017eelim dr\u017eati ritam do sljede\u0107e zgrade), a nemojte misliti o ukupno preostaloj distanci, dok ne stignete bar na 18. kilometar. Ohrabrite se <strong>pozitivnim mislima<\/strong> i unutra\u0161njim bodrenjem, a u isto vrijeme i pri velikom umoru dr\u017eite svoju trka\u010dku formu, ne dozvolite da se tijelo pogrbi.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-p7n0-d9c560472ee1ecef7c3baf542fa3b2f6\">\n.flex_column.av-p7n0-d9c560472ee1ecef7c3baf542fa3b2f6{\nbackground-color:#ededed;\n}\n<\/style>\n<div  class='flex_column av-p7n0-d9c560472ee1ecef7c3baf542fa3b2f6 av_one_full  avia-builder-el-16  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lfl91qbo-c732d970dd9f37770fc3978ddaa0a0c3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 style=\"text-align: center\"><strong>Zaklju\u010dak<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lgao303s-f4484ca0916d2592e0620b12de061197 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 style=\"text-align: center\">Ovakav pristup trci bi vam trebao donijeti \u0161to ljep\u0161e iskustvo na polumaratonu, kao <strong>najpopularnijoj<\/strong> distanci na svijetu kad su u pitanju uli\u010dne trke.<\/h3>\n<h3 style=\"text-align: center\">Pozitivno iskustvo, posebno ukoliko se radi o trka\u010dima \u2013 po\u010detnicima je jako bitno jer postavlja temelje za pokretanje novih trka\u010dkih ambicija, \u017eelja, ciljeva\u2026. To vas onda vodi do nivoa da prigrlite tr\u010danje kao svoj <strong>zdravi hobi<\/strong>, \u010dime biste postigli i jedan od najvrjednijih mogu\u0107ih ciljeva \u2013 usvajanje zdravog stila \u017eivota.<\/h3>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":6382,"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":[62,129,221,242,304,335],"class_list":["post-6370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trcanje","tag-savjeti-za-trcanje","tag-trkaci","tag-utrka","tag-bih","tag-bosna-i-hercegovina"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako uspje\u0161no i \u0161to sigurnije savladati polumaraton? - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Kako se pravilno pripremiti za polumaraton? Ersan Bijedi\u0107 predstavlja \u010deklistu za svakog takmi\u010dara. 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