{"id":7133,"date":"2024-05-29T13:44:58","date_gmt":"2024-05-29T11:44:58","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=7133"},"modified":"2024-05-29T13:44:58","modified_gmt":"2024-05-29T11:44:58","slug":"sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/","title":{"rendered":"\u0160ta je trail tr\u010danje i kako se pripremiti za svoju prvu trail utrku?"},"content":{"rendered":"<div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lwrqxm53-13f32b52ece91d9764fe8591ce9599ec '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-1w37yqj-c635f5666045fef5c104ed083e32fb29 av_one_full avia-builder-el-0 el_before_av_one_full avia-builder-el-first first flex_column_div \">\n<section class=\"av_textblock_section av-lvf4ngv3-b279d097264263afc076a230ce4f1774\">\n<div class=\"avia_textblock\">\n<p>Prije par godina srame\u017eljivo, ali sigurno po\u010dele su se \u0161irom BiH organizirati prve trail utrke. Paralelno s ovim outdoor manifestacijama po\u010dela je rast i trail zajednica, a sve \u010de\u0161\u0107e vidimo upravo \u201ctrail tr\u010danje\u201d kao jednu od popularnijih outdoor fizi\u010dkih aktivnosti. Mnogima se trail utrke i staze \u010dine poput planinarenja, te se nerijetko ove dvije aktivnosti smatraju sli\u010dnima, a pojedinci ih znaju i brkati. Planinarenje i trail tr\u010danje su dvije razli\u010dite aktivnosti, a ono \u0161to ih spaja je boravak na otvorenom. Ali, tu staje bilo koja druga sli\u010dnost, \u010dak i po pitanju opreme.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lvf4nvel-38ce35ae0ac26270a5bbe0fcc3475eda\">\n<div class=\"avia_textblock\">\n<p>Nije rijetkost da se planinari bave i trail tr\u010danjem i obrnuto. Ove dvije aktivnosti u svojoj sr\u017ei dijele ljubav prema prirodi, \u0161umama i planinama. No, treba naglasiti da trail tr\u010danje nu\u017eno nije povezano s drugom vrstom tr\u010danja u prirodi, a to je ono planinsko. Trail utrkama se znaju priklju\u010diti i \u201cklasi\u010dni\u201d trka\u010di. Zajednica \u201ctrail tr\u010danja\u201d je raznolika i prije svega zanimljiva.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-jjbkyj-5289384c5701fcb0ef60ded4db523ba8 av_one_full avia-builder-el-3 el_after_av_one_full el_before_av_one_half first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf6ixj1-2b74843505a1ab31003016c6c745a7ef\">\n<div class=\"avia_textblock\">\n<h3>\u0160ta je trail tr\u010danje i kako se razlikuje od klasi\u010dnog tr\u010danja?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lvf6jrat-76209cb24c8de63860b57a2eed8bdb65\">\n<div class=\"avia_textblock\">\n<p>Trail tr\u010danje \u010desto se naziva i \u201ctr\u010danjem u divljini\u201d, a razlog je jednostavan. Za razliku od \u201cklasi\u010dnog\u201d tr\u010danja, trail tr\u010danje se uvijek odvija na neasfaltiranom terenu. To zna\u010di da se ono prakticira u prirodi, naj\u010de\u0161\u0107e na \u0161umskim stazama, livadama, pustinjskom terenu.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lwrqyd13-a614b700f7824829c3dbbe052becee55\">\n.avia-image-container.av-lwrqyd13-a614b700f7824829c3dbbe052becee55 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lwrqyd13-a614b700f7824829c3dbbe052becee55 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lwrqyd13-a614b700f7824829c3dbbe052becee55 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-7134 avia-img-lazy-loading-not-7134 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/trail_running-1.jpg\" alt='' title='trail_running-1'  height=\"330\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-4  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lwrqzcys-c9d09fdf0eecf05cad422dcf83f677ba '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lvf4qd7t-50443046d5d79c52119bd1fa88024d7b\">\n<div class=\"avia_textblock\">\n<p>I dok se \u201cklasi\u010dno\u201d tr\u010danje odvija po sasvim ravnom terenu koji ne skriva nikakva iznena\u0111enja, trail tr\u010danje predstavlja ve\u0107i izazov jer ono vodi po neravnom terenu koji pred trka\u010da stavljaju razli\u010dite prepreke \u2013 uzbrdice i nizbrdice, kamenje, korijenje, li\u0161\u0107e\u2026<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lvf6ktt8-95697c14c2062448359db641c4b79aa3\">\n<div class=\"avia_textblock\">\n<p>Ovo tr\u010danje tra\u017ei vi\u0161e opreza i fokusa, ali s druge strane tro\u0161i i vi\u0161e kalorija nego tr\u010danje po cesti. Vrlo va\u017ena stavka kod trail tr\u010danja je boravak u prirodi, u\u017eivanje u predivnim vidicima, udisanje svje\u017eeg zraka i op\u0107enito osje\u0107aj da smo pobjegli od gradske vreve i otisnuli se negdje u \u201cdivljinu\u201d.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-6  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lwrr0s73-f39b1ce6e3ad3ec7e0599b6c084ae186 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-otjkqj-db2cc52445533d9837adfb0a93fb0b8d av_one_full avia-builder-el-11 el_after_av_one_half el_before_av_textblock first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf4u5ms-4d5868fd20c849bf37225e1ada7231d7\">\n<div class=\"avia_textblock\">\n<h3>Koja oprema je potrebna za prakticiranje trail tr\u010danja?<\/h3>\n<p>Prije nego odete na svoje prvo tr\u010danje u prirodi, obavezno nabavite svu potrebnu opremu. Ona je od krucijalne va\u017enosti jer garantuje stabilnost i sigurnost, dva elementa koja nipo\u0161to prilikom prakticiranja ove aktivnosti ne smijete zanemariti. Bez obzira na to ako tr\u010dite u gradu i\/ili se bavite planinarenjem, potrebna je nadopuna jer za trail tr\u010danje ne odgovaraju svi dijelovi va\u0161e postoje\u0107e opreme.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<section class=\"av_textblock_section av-lvf51jsu-abe9128ca8b3894dd3cf88cff3bf0353\">\n<div class=\"avia_textblock\">\n<h4>Patike za trail tr\u010danje<\/h4>\n<p>Prva i najva\u017enija stavka je odabir patika za trail tr\u010danje. Mo\u017eda vam se \u010dini \u201clogi\u010dno\u201d u svoje prve avanture uputiti se u postoje\u0107im patikama za tr\u010danje, ali to je pogre\u0161no. Patike za trail tr\u010danje razlikuju se od onih za gradsko tr\u010danje. One su dizajnirane kako bi trka\u010dima pru\u017eile za\u0161titu, stabilnost i bolje tr\u010danje po raznolikom terenu.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-8  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lwrr2nt4-caebb4d99ea34356548a7a23f5ab1dfd\">\n.avia-image-container.av-lwrr2nt4-caebb4d99ea34356548a7a23f5ab1dfd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lwrr2nt4-caebb4d99ea34356548a7a23f5ab1dfd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lwrr2nt4-caebb4d99ea34356548a7a23f5ab1dfd 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-7135 avia-img-lazy-loading-not-7135 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/tenisice_trail.jpg\" alt='' title='tenisice_trail'  height=\"330\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lwrr2g9a-139ff0fb667c765bf556130c7a991a78 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lvf4xfwg-4d077be36c499e276f52d71326e31851\">\n<div class=\"avia_textblock\">\n<p>One redom imaju robusniji, ve\u0107i, dublji i grublji \u0111on kako bi se osiguralo dobro prianjanje na razli\u010ditim povr\u0161inama \u2013 \u0161umske staze, blato, pijesak, korijenje, kamenje\u2026 Obi\u010dno imaju dodatnu za\u0161titu u prednjem dijelu stopala i oko pete kako bi se sprije\u010dile povrede od udaraca.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lvf4y4xb-ec1a19a298f26bc9345a6fa91616a9ac\">\n<div class=\"avia_textblock\">\n<p>Pojedini modeli nude i poja\u010danu potporu na podru\u010dja zgloba te se tako sprje\u010davaju povrede i pru\u017ea dodatna stabilnost na neravnom i neujedna\u010denom terenu. Patike za trail tr\u010danje su vodonepropusne te imaju \u010dvr\u0161\u0107u konstrukciju. U kupovini patika uvijek idite u popodnevnim ili ranove\u010dernjim terminima jer su va\u0161a stopala tada ve\u0107 umorna i potencijalno nate\u010dena.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-12  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lwrr69u0-6f23b3d306eee95ee89d79347f6ab939 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lvf4yohx-cd974968d0ce2b1abad96c4536b4e01e\">\n<div class=\"avia_textblock\">\n<p>Na taj na\u010din sprje\u010davate kupovinu preuskog modela koji \u0107e vam kasnije izazivati \u017euljeve. U trgovini obavezno obucite obje patike na \u010darape u kojima ina\u010de trenirate. Patike svakako u trgovini isprobajte na simuliranom terenu \u2013 tamo mo\u017eete isprobati kakav bi osje\u0107aj bio prilikom uspona i spu\u0161tanja te \u0107ete ste\u0107i dojam kako \u0111on prianja uz neravni teren.<\/p>\n<\/div>\n<\/section>\n<div class=\"flex_column av-2lcyb2z-1d6019e6592fd3d505e3e92bc73e1f2b av_one_full avia-builder-el-20 el_after_av_textblock el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf54lvr-cc1f88f22a9a1e177268b36bc0c2833e\">\n<div class=\"avia_textblock\">\n<h4>Ostatak opreme za trail tr\u010danje<\/h4>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lvf55b7b-56b8dbc25815737dbbd84b176c9ea949\">\n<div class=\"avia_textblock\">\n<p>Kada je odje\u0107a u pitanju, koristite one od dry fit materijala jer \u0107e se tako znoj br\u017ee su\u0161iti, a vi se ne\u0107ete pothladiti. Odli\u010dna opcija je i odje\u0107a od merino vune. Izbjegavajte pamuk koji se brzo namo\u010di i izuzetno sporo se su\u0161i. Nemojte tr\u010dati u svojim planinarskim hla\u010dama nego nabavite trka\u0107e helanke ili kratke hla\u010de jer \u0107ete tako imati ve\u0107u slobodu pokreta i osje\u0107aj udobnosti. \u010carape su od velike va\u017enosti. Birajte one koje se brzo su\u0161e i pru\u017eaju dodatnu potporu va\u0161im stopalima. Tako izbjegavate nastanak \u017euljeva i osiguravate bolju prozra\u010dnost. Kako biste se za\u0161titili od sunca, obavezno je no\u0161enje kape i sun\u010danih nao\u010dala, a za vrijeme hladnijih dana rukavice. Ne zaboravite na tanku, ali vjetro i vodonepropusnu jaknu u slu\u010daju da se vrijeme naglo promijeni.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lvf567ux-57b86fad29ff754c08e8d48db1f579ba\">\n<div class=\"avia_textblock\">\n<p>I dok planinari koriste ve\u0107e ruksake, trail trka\u010di imaju takozvane \u201chydration packove\u201d, odnosno lagane pojaseve\/prsluke u koje stane voda, mali snackovi za energiju, kao \u0161to su barovi ili gelovi, prva pomo\u0107 i druge neophodne stvar\u010dice, poput mobitela. Kako biste bolje pratili svoj napredak, ali se i lak\u0161e i sigurnije snalazili na terenu, dobro je nabaviti kvalitetan pametni sat putem kojeg mo\u017eete pratiti svoje rezultate, ali isto tako \u0107e vam pomo\u0107i u navigaciji. Dobar pomo\u0107nik su i \u0161tapovi za tr\u010danje, posebno ako planirate trail tr\u010danje prakticirati po planini. Oni su sli\u010dni onim planinarskim, ali znatno su lak\u0161i i imaju poseban na\u010din sklapanja kako bi zauzimali malo mjesta.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-28lfye3-1d7eace5aa0ea64c806fa3c867c94695 av_one_full avia-builder-el-24 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf579ga-3e958b31e481e552797f069af58c3ef9\">\n<div class=\"avia_textblock\">\n<h3>Korisni savjeti za va\u0161e prve trail staze i utrke<\/h3>\n<p>Nakon \u0161to se kupili ili obnovili svoju opremu, vrijeme je za va\u0161e prve trail avanture. Dobra motivaciju za ustrajnost i disciplinu je odabir va\u0161e prve trail utrke. Birajte onu koja se odvija po najlak\u0161em terenu i nemojte si zadati prevelik pritisak \u2013 va\u017eno je sudjelovati. Nemojte odmah odabrati onu najdu\u017eu dionicu nego si dopustite da va\u0161a prva trail utrka bude upoznavanje s ovom vrstom takmi\u010denja. Naravno, prije prvog sudjelovanja (a ovo pravilo vrijedi i kasnije) va\u017eno je tijelo i um pripremiti za utrku.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-5wsjnf-effbeb09f65cf7b2e17cef4b3e5ad4ca av_one_full avia-builder-el-26 el_after_av_one_full el_before_av_textblock first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf58tq6-76d64acb639e6853cf58d8b946816841\">\n<div class=\"avia_textblock\">\n<h5>Odaberite prikladne staze<\/h5>\n<p>Kada se krenete baviti po prvi put trail tr\u010danjem, birajte jednostavne staze u prirodi, idealne su (prete\u017eito) ravne \u0161umske staze, staze uz more ili one dionice koje idu po livadama. Prilagodite du\u017einu staze i teren svojim po\u010detnim trka\u010dim koracima. Dok ne steknete sigurnost u vlastite pokrete i ne podignete kondiciju, mo\u017eete prve treninge odraditi na istim stazama.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-14  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-lwrr74yi-612389192937e8d8f9572cf08d6fefc9\">\n.avia-image-container.av-lwrr74yi-612389192937e8d8f9572cf08d6fefc9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lwrr74yi-612389192937e8d8f9572cf08d6fefc9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lwrr74yi-612389192937e8d8f9572cf08d6fefc9 av-styling- avia-align-center  avia-builder-el-15  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-7136 avia-img-lazy-loading-not-7136 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/trail_running.jpg\" alt='' title='trail_running'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/trail_running.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/trail_running-400x120.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/trail_running-768x230.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/trail_running-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-16  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lwrr9lzy-eaef6678de44a3d35d9c8632b1afedbb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lvf5ezbk-a70d7640d68e95fd1b30ce518d2b5ae1\">\n<div class=\"avia_textblock\">\n<p>Potpuni po\u010detnici koji tek trebaju poraditi na kondiciju svoje prve avanture po\u010dinju do pet kilometara. Kada se budete osje\u0107ali ugodno s prelaskom pet kilometara, spremni se za ve\u0107e izazove. Ako ve\u0107 imate izgra\u0111enu kondiciju, od primjerice gradskog tr\u010danja ili planinarenja, u po\u010detku tr\u010dite izme\u0111u 10 do 15 kilometara. Ako imate zavidnu kondiciju i iskustvo, isprobajte tr\u010danje do 20 kilometara. Va\u017eno je obratiti pozornost i na nadmorsku visinu. Prosje\u010dno se smatra da 100 metara nadmorske visine odgovara jednom kilometru dodatnog vremena napora.<\/p>\n<\/div>\n<\/section>\n<div class=\"flex_column av-o94eor-76a41c9f3a2bf994666f61c2255ec88e av_one_full avia-builder-el-30 el_after_av_textblock el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf5dbui-e7f8801c1ccea3fa6d135bbfa51f839d\">\n<div class=\"avia_textblock\">\n<h5>Kako pravilno tr\u010dati<\/h5>\n<p>Jedna od glavnih pogre\u0161aka po\u010detnika je pogled usmjeren ka patikamaa. Kod trail tr\u010danja je va\u017eno znati \u0161to je ispred vas i kako se teren mijenja, stoga trebate tokom cijele aktivnosti gledati ispred sebe. Zapo\u010dnite s oko dva metra, a \u0161to vi\u0161e budete gradili osje\u0107aj samopouzdanja, to \u0107ete gledati i vi\u0161e ispred sebe. Nemojte zaboraviti zamahivati rukama jer to poma\u017ee kod odr\u017eavanja ravnote\u017ee.<\/p>\n<p>\u0160to je teren strmiji, to dodatno kratite dru\u017einu koraka. Za \u0161to ve\u0107u sigurnost, radite male, ali \u010deste korake. Le\u0111a obavezno cijelo vrijeme dr\u017eite ravno. To je posebno va\u017eno kod uzbrdica jer u slu\u010daju da se previ\u0161e nagnete prema naprijed, smanjujete sposobnost disanja. Kod nizbrdica izbjegavajte pretjerano naginjanje naprijed jer to optere\u0107uje va\u0161e tijelo i mo\u017ee voditi ka povredama. Ako je teren uistinu strm? Bez brige, ne morate sve prepreke protr\u010dati. Nije sramota hodati.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-1hwv6zf-a364a6e46c2b2526c870e8d542c47f87 av_one_full avia-builder-el-32 el_after_av_one_full el_before_av_image first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf65lks-3e4f6ef292dc4ccff82f191dc98b1236\">\n<div class=\"avia_textblock\">\n<h5>Kako pobolj\u0161ati izdr\u017eljivost i kondiciju<\/h5>\n<p>Kao i od gradskog tr\u010danja, nakon prvih dionica vrijeme je za izgradnju kondicije. Na primjer, zagrijavajte se 10 do 15 minuta uz ugodan tempo tr\u010danja. Zatim prona\u0111ite tehni\u010dki izazovniju dionicu staze i ponovite tr\u010danje, usredoto\u010duju\u0107i se na formu i tempo.<\/p>\n<p>Intervalni trening mo\u017ee pomo\u0107i u pobolj\u0161anju brzine, izdr\u017eljivosti i anaerobne sposobnosti potrebne za trail tr\u010danje. Uklju\u010dite kratke intervale brzog tr\u010danja s periodima oporavka kako biste simulirali promjene tempa koje se mogu pojaviti tokom utrke. U po\u010detku ti intervali mogu trajati 20 do 60 sekundi te kasnije pre\u0111ite na du\u017ee dionice od jedne do tri minute. Pravilo je jednostavno \u2013 ne\u0107ete ste\u0107i bolju kondiciju ni izdr\u017eljivost, ako ne tr\u010dite. Stoga pratite svoj trening, pove\u0107avajte kilometra\u017eu, tempo, ali isto tako mijenjajte staze. Naime, svaka staza je druga\u010dija, a s time od trka\u010da tra\u017ei druga\u010diji napor.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-18  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-lwrracru-3a4bffa99dafe32cc74fa4c5690447f1\">\n.avia-image-container.av-lwrracru-3a4bffa99dafe32cc74fa4c5690447f1 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lwrracru-3a4bffa99dafe32cc74fa4c5690447f1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lwrracru-3a4bffa99dafe32cc74fa4c5690447f1 av-styling- avia-align-center  avia-builder-el-19  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-7137 avia-img-lazy-loading-not-7137 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/intersport_trail.jpg\" alt='' title='intersport_trail'  height=\"385\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/intersport_trail.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/intersport_trail-400x154.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/intersport_trail-768x296.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/intersport_trail-705x271.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-20  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lwrrd8i2-ebd1ae59e7ce4331254c611fb8b412c0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-19s27ob-fbb78fb6498944f7d3e1ad4080638927 av_one_full avia-builder-el-35 el_after_av_image el_before_av_one_full first flex_column_div \">\n<section class=\"av_textblock_section av-rcggt7-789fdbc9313f3ec19dad07c21ff2437a\">\n<div class=\"avia_textblock\">\n<h5>Vje\u017ebajte i kod ku\u0107e ili u teretani<\/h5>\n<p>Za \u0161to bolje i dugotrajnije rezultate, potrebno je nadograditi va\u0161 trening. Naime, za optimalne rezultate, samo tr\u010danje nije dovoljno. Va\u017eno je dodati i trening snage kako biste dodatno poradili na mi\u0161i\u0107ima. Trening snage treba biti ciljan, a najvi\u0161e koristi trka\u010di imaju od vje\u017ebi za donji dio tijela. Izvodite ga na dan umjerenog tr\u010danja ili napornog tr\u010danja. Naime, ako izvodite trening snage za vrijeme va\u0161eg dana odmora, poni\u0161tavate svrhu tog dana, a odmor je tijelu od krucijalne va\u017enosti. Ako ipak trening snage izvodite za vrijeme lakog dana, \u010dinite ga samo te\u017eim. Dvije sesije od 30 do 40 minuta sedmi\u010dno dovoljne su za postizanje rezultata. Isto tako je va\u017eno izvoditi i vje\u017ebe mobilnosti i stabilnosti jer tako sprje\u010davate mogu\u0107nost povreda. Nemojte zaboraviti i na obavezno istezanje.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-11wd5x7-3ee963cf9039ae645d5bd04509ddba9c av_one_full avia-builder-el-38 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf6fu6j-0094dcde4951e35bb17559070309d25c\">\n<div class=\"avia_textblock\">\n<h5>\u0160ta znati prije prve utrke<\/h5>\n<p>Iza vas su mjeseci pripreme te je napokon stigao taj veliki dan \u2013 \u010deka vas prva trail utrka. Osim, naravno, provjere potrebne opreme, va\u017ena je hidratacija prije same utrke. Ali, pripazite jer tr\u010danje s dvije litre vode koja se mu\u0107ka u va\u0161em \u017eelucu nije nimalo ugodno. Jutarnja mokra\u0107a \u0107e vam pokazati jeste li previ\u0161e hidrirani prije utrke ili ne. Ako je va\u0161a mokra\u0107a bistra popili ste previ\u0161e, a to zna\u010di da je nivo va\u0161ih elektrolita niska. Ovaj problem mo\u017eete rije\u0161iti ako u svoj napitak prije same utrke dodate elektrolite.<\/p>\n<p>Ono \u0161to je va\u017eno tokom same utrke je da se dr\u017eite svog tempa. Po\u010detnici \u010desto rade gre\u0161ku da poku\u0161avaju \u201cloviti\u201d druge trka\u010de te tako brzo ostanu bez energije, \u0161to mo\u017ee voditi ka povredama i nezavr\u0161avanju utrke. Dr\u017eite se svog tempa, oslu\u0161kujte svoje tijelo. Pomo\u0107i \u0107e ako se dr\u017eite kraja jer br\u017ei trka\u010di budu na vrhu ili sredine utrke.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-r9avaz-b2f2a7c94144eec58221be2d036f7dba av_one_full avia-builder-el-40 el_after_av_one_full avia-builder-el-last first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-lvf6gje4-55b3afd1ecb4393adb74db1e36554d14\">\n<div class=\"avia_textblock\">\n<h5>U\u017eivajte u prirodi<\/h5>\n<p>I ono \u0161to je najva\u017enije \u2013 u\u017eivajte u boravku na otvorenom, budite svjesni prirode koja vas okru\u017euje i poku\u0161ajte se isklju\u010diti od svih briga.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":7138,"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":[409],"class_list":["post-7133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trail-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0160ta je trail tr\u010danje i kako se pripremiti za svoju prvu trail utrku? - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Nije rijetkost da se planinari bave i trail tr\u010danjem i obrnuto. Ove dvije aktivnosti u svojoj sr\u017ei dijele ljubav prema prirodi, \u0161umama i planinama. No, treba naglasiti da trail tr\u010danje nu\u017eno nije povezano s drugom vrstom tr\u010danja u prirodi, a to je ono planinsko. Trail utrkama se znaju priklju\u010diti i \u201cklasi\u010dni\u201d trka\u010di. Zajednica \u201ctrail tr\u010danja\u201d je raznolika i prije svega zanimljiva.\" \/>\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\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160ta je trail tr\u010danje i kako se pripremiti za svoju prvu trail utrku? - Intersport Blog BA\" \/>\n<meta property=\"og:description\" content=\"Nije rijetkost da se planinari bave i trail tr\u010danjem i obrnuto. Ove dvije aktivnosti u svojoj sr\u017ei dijele ljubav prema prirodi, \u0161umama i planinama. No, treba naglasiti da trail tr\u010danje nu\u017eno nije povezano s drugom vrstom tr\u010danja u prirodi, a to je ono planinsko. Trail utrkama se znaju priklju\u010diti i \u201cklasi\u010dni\u201d trka\u010di. Zajednica \u201ctrail tr\u010danja\u201d je raznolika i prije svega zanimljiva.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog BA\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-29T11:44:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/main-banner-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maja\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisao\/la\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maja\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/\"},\"author\":{\"name\":\"Maja\",\"@id\":\"https:\/\/www.intersport.ba\/blog\/#\/schema\/person\/c9419ace783023223680d4f443af9beb\"},\"headline\":\"\u0160ta je trail tr\u010danje i kako se pripremiti za svoju prvu trail utrku?\",\"datePublished\":\"2024-05-29T11:44:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/\"},\"wordCount\":4470,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/main-banner-2.jpg\",\"keywords\":[\"trail tr\u010danje\"],\"articleSection\":[\"Tr\u010danje\"],\"inLanguage\":\"hr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/\",\"url\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/\",\"name\":\"\u0160ta je trail tr\u010danje i kako se pripremiti za svoju prvu trail utrku? - Intersport Blog BA\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/2024\/05\/sta-je-trail-trcanje-i-kako-se-pripremiti-za-svoju-prvu-trail-utrku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/05\/main-banner-2.jpg\",\"datePublished\":\"2024-05-29T11:44:58+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.ba\/blog\/#\/schema\/person\/c9419ace783023223680d4f443af9beb\"},\"description\":\"Nije rijetkost da se planinari bave i trail tr\u010danjem i obrnuto. 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