{"id":7321,"date":"2024-09-26T16:17:28","date_gmt":"2024-09-26T14:17:28","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=7321"},"modified":"2024-09-26T16:17:28","modified_gmt":"2024-09-26T14:17:28","slug":"trcanje-maratona-kako-trenirati-1-mjesec-prije-maratona","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2024\/09\/trcanje-maratona-kako-trenirati-1-mjesec-prije-maratona\/","title":{"rendered":"TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona"},"content":{"rendered":"<div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-m1jd5snn-894a4cd9a903b55cda8b5aa67628b395 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Kako trenirati zadnji mjesec prije maratona?<\/h3>\n<p><em>Tekst: Urban Praprotnik, INTERSPORT-ov trener tr\u010danja<\/em><\/p>\n<p>Uvijek mi je bilo \u017eao \u0161to sam na fakultetu prekasno po\u010deo pripremati ispit, tek zadnjih nekoliko dana prije roka. Intenzitet je, me\u0111utim, naglo rastao sve do posljednjeg dana. Ako takav pristup ikako funkcionira u teoretskom ispitu, nikako ne funkcioni\u0161e kada pokazujemo na\u0161e stvarne fizi\u010dke mogu\u0107nosti. Tr\u010danje maratona nije teorija, ve\u0107 praksa.<\/p>\n<p>Zato je dobro duboko udahnuti i razmisliti o svemu \u0161to smo ve\u0107 pro\u0161li u proteklim mjesecima priprema, sada kada je pred nama jo\u0161 samo posljednji mjesec priprema. Zatim opu\u0161teno izdahnemo i po\u017eelimo da mo\u017eemo samo fino uga\u0111ati i isklesati svoju pripremu do maratona.<\/p>\n<p>Sada je vrijeme da odlu\u010dimo kojim tempom \u0107emo mo\u0107i i\u0107i na takmi\u010denje. I to u takmi\u010denju u kojem se ne takmi\u010dimo protiv drugih. Ali u konkurenciji, kad se ne takmi\u010dimo ni sami sa sobom. Na takmi\u010denjuu, kada imamo izvrsnu priliku stvarno upoznati i potvrditi za \u0161ta smo sposobni.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-2  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-m1jd6d11-ec3d82e961e4a67a88222ca703aecb49\">\n.avia-image-diff-container.av-m1jd6d11-ec3d82e961e4a67a88222ca703aecb49 .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jd6d11-ec3d82e961e4a67a88222ca703aecb49 .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jd6d11-ec3d82e961e4a67a88222ca703aecb49 .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m1jd6d11-ec3d82e961e4a67a88222ca703aecb49 av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-3  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7322 avia-img-lazy-loading-not-7322 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_1-845x684.jpg\" alt='' title='trcanje_1'  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_1-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_1-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7322 avia-img-lazy-loading-not-7322 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_1-845x684.jpg\" alt='' title=''  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_1-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_1-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m1jd84m4-723c953b74129942f695cd3a933fc039 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Tr\u010danje i kakav bi trebao biti tempo utrke?<\/h4>\n<p>Trebao bi biti \u017eivahan, ali ipak toliko lagan da se mo\u017ee odr\u017eati dugo vremena, idealno \u010dak i kroz cijelu takmi\u010darsku distancu. Ta pravilna brzina mo\u017ee se prepoznati iz na\u010dina na koji di\u0161emo, kada di\u0161emo duboko, ali jo\u0161 uvijek uravnote\u017eeno. Kad po\u010dnemo hvatati dah, usporimo korak. Ako nas sat za tr\u010danje dobro poznaje, mo\u017ee odrediti na\u0161e zone stresa na temelju otkucaja srca. Za duge staze najbolje je ako tr\u010dimo u aerobno \u2013 zelenoj zoni, ako smo utreniraniji mo\u017eemo sebi priu\u0161titi i zonu anaerobnog praga, koja je obi\u010dno ozna\u010dena sme\u0111om bojom. U crvenu zonu, iznad anaerobnog praga, definitivno ne ulazimo prije zadnjih kilometar-dva.<\/p>\n<p>Ako nam trenutna kondicija ne dopu\u0161ta da kontinuirano energi\u010dno tr\u010dimo \u010ditavu udaljenost (10, 21 ili 42 km), tada biramo odgovaraju\u0107i na\u010din naizmjeni\u010dnog tr\u010danja i hodanja. Na primjer, tr\u010danjem 9 minuta i hodanjem 1 minutu, ili tr\u010danjem 4 minute i hodanjem 1 minutu, ili tr\u010danjem 2 minute i hodanjem 30 sekundi. U takvom je slu\u010daju, dakle, bolje pro\u0161etati nekoliko puta kra\u0107e vrijeme nego odga\u0111ati hodanje i potom biti iscrpljen i prisiljen hodati du\u017ee vrijeme. Pa neka dobar \u2013 lagan \u2013 opu\u0161ten osje\u0107aj bude osnovna vodilja za primjerenost brzine i udaljenosti tr\u010danja.<\/p>\n<p>U zadnjih 30 dana na redu su dva du\u017ea tr\u010danja, s ciljem dodatnog pro\u0161irenja i ja\u010danja na\u0161eg trka\u010dkog dometa. Zadnje takvo tr\u010danje bi trebalo biti na pr. 14 dana prije maratona.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-6  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-m1jd8pzz-87fd0c4eb4cd5c04e92963c37703005f\">\n.avia-image-diff-container.av-m1jd8pzz-87fd0c4eb4cd5c04e92963c37703005f .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jd8pzz-87fd0c4eb4cd5c04e92963c37703005f .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jd8pzz-87fd0c4eb4cd5c04e92963c37703005f .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m1jd8pzz-87fd0c4eb4cd5c04e92963c37703005f av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7323 avia-img-lazy-loading-not-7323 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_2-845x684.jpg\" alt='' title='trcanje_2'  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_2-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_2-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7323 avia-img-lazy-loading-not-7323 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_2-845x684.jpg\" alt='' title=''  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_2-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_2-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m1jda78g-6e595760bd7aace80d3608d7ad72c410 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>\u0160ta jesti?<\/h3>\n<p>Tekst: Jasmina Kozina Praprotnik, INTERSPORT-ova trenerica tr\u010danja<\/p>\n<p>Kraj ljeta idealno je vrijeme da svoje tijelo u potpunosti napunimo nutrijentima, koji \u0107e nam pomo\u0107i, da u jesen nastavimo s ovim i drugim izazovima puni dobre energije. Kako bi izdr\u017eati zadnjih mjesec dana na\u0161ih priprema, i odraditi planirani maraton. Iznad svega, ostat \u0107emo zdravi.<\/p>\n<p>Za ljubitelje doma\u0107eg vo\u0107a i povr\u0107a, ovo je doba godine jo\u0161 uvijek slatko. Vegetacija je jo\u0161 uvijek zadr\u017eala zelenu boju, na vo\u0107kama ima plodova. Imati vlastiti vrt pravi je luksuz, ali nije ba\u0161 potrebno opskrbljivati \u200b\u200bse organskim, doma\u0107im i sezonskim vo\u0107em jer se s tr\u010danja i \u0161etnji mo\u017eemo vratiti s jabukama, kru\u0161kama, \u0161ljivama u rukama. Cijelo ljeto nudile su nam se maline i kupine, a kona\u010dno je i gro\u017e\u0111e postalo slatko. Oni hrabriji mogu koprivu najprije pravilno pomaziti, a potom i ubrati. Ona \u0107e nam, pomije\u0161ana sa slatkim vo\u0107em, dati mnogo korisnih nutrijenata.<br \/>\nAli zadnjih mjesec dana prije na\u0161eg maratona, \u017eeljela bih nas posavjetovati o jednom zaista izuzetnom povr\u0107u: cvekli.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-10  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-m1jdattc-4334045caebe9180b28c65ec1563e840\">\n.avia-image-diff-container.av-m1jdattc-4334045caebe9180b28c65ec1563e840 .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jdattc-4334045caebe9180b28c65ec1563e840 .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jdattc-4334045caebe9180b28c65ec1563e840 .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m1jdattc-4334045caebe9180b28c65ec1563e840 av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-11  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7324 avia-img-lazy-loading-not-7324 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_1-845x684.jpg\" alt='' title='prehrana_1'  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_1-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_1-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7324 avia-img-lazy-loading-not-7324 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_1-845x684.jpg\" alt='' title=''  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_1-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_1-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m1jdcitm-cec9c319222883d1ab0f108966c3ad2c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-3ug6j4m-2156b91f5763f40f55e73aac6616a408 av_one_full avia-builder-el-14 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-3d9eq46-b55faef5fbe6cd62e9d281da5b4eb5b7 \">\n<div class=\"avia_textblock\">\n<p>Cvekla je toliko korisna za na\u0161 organizam, te je progla\u0161ena jednim od najljekovitijih i najkorisnijih povr\u0107a.<\/p>\n<p>U cvekli ima mnogo izuzetno korisnih tvari, me\u0111u kojima je i betamin koji mo\u017ee pove\u0107ati sadr\u017eaj kisika u krvi. Na taj na\u010din pobolj\u0161ava u\u010dinkovitost metabolizma energije u mi\u0161i\u0107ima. Sporta\u0161i koji su nekoliko dana pili pola litre soka od cvekle, pove\u0107ali su otpornost na umor za \u010dak 16%. Ovo bi nam moglo dobro do\u0107i tokom tr\u010danja. Betamin iz cvekle tako\u0111er utje\u010de na oksidaciju \u0161tetnih tvari u krvi, i svim ostalim tjelesnim stanicama koje se opskrbljuju krvotokom. Koristan je i za detoksikaciju. Njegovim sokom mnogi su si ve\u0107 pomogli kod mnogih te\u0161kih poreme\u0107aja, u funkcioniranju organizma. Budu\u0107i da nema razloga da je ne uvrstimo u redovitu prehranu, pogotovo sada, razmislimo samo na koji na\u010din \u0107emo je koristiti.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-34j3zva-ac21c76995abbc7f0601a099c20844ee av_one_full avia-builder-el-16 el_after_av_one_full el_before_av_one_half first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-2lgpcja-a8e6f262d0318f7cbfe3def1b4f721d3 \">\n<div class=\"avia_textblock\">\n<p>Mo\u017eemo je koristiti hrskavu sirovu, kao namaz sa npr. pasiranim i posoljenim avokadom, ili je mo\u017eete koristiti samostalno.<br \/>\nEvo nekoliko ideja:<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-056e5a1a99d4d7519157a1874c92c4a7 av_one_half  avia-builder-el-14  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-m1jddt1l-71b886c0f8e1e5aedde507d24a585493\">\n.avia-image-diff-container.av-m1jddt1l-71b886c0f8e1e5aedde507d24a585493 .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jddt1l-71b886c0f8e1e5aedde507d24a585493 .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jddt1l-71b886c0f8e1e5aedde507d24a585493 .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m1jddt1l-71b886c0f8e1e5aedde507d24a585493 av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-15  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7325 avia-img-lazy-loading-not-7325 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_2-800x684.jpg\" alt='' title='prehrana_2'  height=\"684\" width=\"800\"  itemprop=\"thumbnailUrl\"  \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7325 avia-img-lazy-loading-not-7325 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/prehrana_2-800x684.jpg\" alt='' title=''  height=\"684\" width=\"800\"  itemprop=\"thumbnailUrl\"  \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-eb7d71a7e499d16b7c7dab3eaef5dda6 av_one_half  avia-builder-el-16  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m1jdg7gk-647aed2abaf07573fa9675a31060eb60 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-m0xsk5pw-4be441b99df127337571e8b4418fd8da \">\n<div class=\"avia_textblock\">\n<h4>Od cvekle mo\u017eemo napraviti:<\/h4>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-m0xsp6eh-6d0977365a52c26a69334f20e0a1ad38 \">\n<div class=\"avia_textblock\">\n<p><strong>Sok<\/strong>: cveklu ogulite, nare\u017eite na komadi\u0107e i pomije\u0161ajte s limunovim sokom, procijedite i popijte. Ostatak se mo\u017ee koristiti u sljede\u0107em jelu, na primjer u pljeskavicama.<\/p>\n<p><strong>Pljeskavice od cvekle:<\/strong><\/p>\n<p>Sastojci: cvekla, slanutak, kelj, laneno sjeme, su\u0161eni paradajz, mladi luk, maslinovo ulje, za\u010dinsko bilje, sol. Cveklu izmiksajte u blenderu, dodajte sve dodatne sastojke i ponovno izmiksajte tako da se jo\u0161 vide komadi\u0107i. Na kraju se u masu dodaju lanene sjemenke, samljevene u mlinu za kafu. Velikom ka\u0161ikom zagrabite \u017eeljenu veli\u010dinu pljeskavice, stavljajte na papir za pe\u010denje i pecite na 180 stepeni pola sata. Ukrasite svje\u017eim zelenim povr\u0107em i maslinovim uljem.<\/p>\n<p><strong>\u010cokoladne kuglice od cvekle:<\/strong><\/p>\n<p>Sastojci: cvekla, banana, kakao, kokos, mljeveni bademi, kokosova mast. Sve sastojke izmiksajte u blenderu i dodatno stvrdnite mljevenim bademima. Zatim ih uvaljajte u kokosovo bra\u0161no ili kakao i u\u017eivajte.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-18  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m1jdhcum-6a544566e42c3a5a03c73bd175eaaad9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Sladoled od cvekle:<\/strong><\/p>\n<p>Sastojci: cvekla, banane, kakao<\/p>\n<p>Zamrznite oguljene i narezane banane. Izvadite ih iz zamrziva\u010da, pri\u010dekajte da malo omek\u0161aju, i izmiksajte ih s komadi\u0107ima cvekle dok ne postanu glatki. Dodajte kakao, ukrasite i poslu\u017eite.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-20  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-m1jdibnh-89497379055b55da1c957d843921ce48\">\n.avia-image-diff-container.av-m1jdibnh-89497379055b55da1c957d843921ce48 .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jdibnh-89497379055b55da1c957d843921ce48 .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m1jdibnh-89497379055b55da1c957d843921ce48 .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m1jdibnh-89497379055b55da1c957d843921ce48 av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-21  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7326 avia-img-lazy-loading-not-7326 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_3-845x684.jpg\" alt='' title='trcanje_3'  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_3-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_3-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7326 avia-img-lazy-loading-not-7326 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_3-845x684.jpg\" alt='' title=''  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_3-845x684.jpg 845w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/09\/trcanje_3-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-22  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m1jdn7h4-da5a7c6301d828078b459f29913babcc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Spremni za tr\u010danje<\/h3>\n<p>Osim planiranja treninga, odabir primjerene\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/odjeca\">odje\u0107e za tr\u010danje<\/a>,\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/obuca\">kvalitetne patike<\/a>\u00a0i\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/oprema\">opreme<\/a>\u00a0za tr\u010danje kao \u0161to su\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/oprema\/vrecice-i-torbice\">torbice za tr\u010danje<\/a>\u00a0i\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/oprema\/ruksaci\">hidratacijski ruksaci<\/a>,\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/oprema\/satovi-i-mjerni-instrumenti\">sportski satovi<\/a>\u00a0i mjera\u010di koji nam poma\u017eu u pra\u0107enju tempa, napora i postignu\u0107a,\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\/oprema\/reflektivni-dodaci\">reflektiraju\u0107i dodaci<\/a>\u00a0koje osiguravaju sigurnost pri tr\u010danju, i ostale dodatke za tr\u010danje.<\/p>\n<p>Sve za tr\u010danje prona\u0111ite u prodavnicama Intersporta, gdje uz stru\u010dne savjete prodava\u010da nudimo niz usluga koje olak\u0161avaju odabir i kupovinu patika za tr\u010danje. Kao \u0161to je individualna analiza stopala u odabranim terminima, a u na\u0161im poslovnicama mo\u017eete se za savjete kod odabira patika za tr\u010danje mo\u017eete se obratiti i predstavnicima priznatih brendova iz svijeta tr\u010danja.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":7327,"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":[183,308,334],"class_list":["post-7321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-odjeca-za-trcanje","tag-patike-za-trcanje","tag-oprema-za-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Trebao bi biti \u017eivahan, ali ipak toliko lagan da se mo\u017ee odr\u017eati dugo vremena, idealno \u010dak i kroz cijelu takmi\u010darsku distancu. Ta pravilna brzina mo\u017ee se prepoznati iz na\u010dina na koji di\u0161emo, kada di\u0161emo duboko, ali jo\u0161 uvijek uravnote\u017eeno. Kad po\u010dnemo hvatati dah, usporimo korak. Ako nas sat za tr\u010danje dobro poznaje, mo\u017ee odrediti na\u0161e zone stresa na temelju otkucaja srca. Za duge staze najbolje je ako tr\u010dimo u aerobno \u2013 zelenoj zoni, ako smo utreniraniji mo\u017eemo si priu\u0161titi i zonu anaerobnog praga, koja je obi\u010dno ozna\u010dena sme\u0111om bojom. U crvenu zonu, iznad anaerobnog praga, definitivno ne ulazimo prije zadnjih kilometar-dva.\" \/>\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\/09\/trcanje-maratona-kako-trenirati-1-mjesec-prije-maratona\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona - Intersport Blog BA\" \/>\n<meta property=\"og:description\" content=\"Trebao bi biti \u017eivahan, ali ipak toliko lagan da se mo\u017ee odr\u017eati dugo vremena, idealno \u010dak i kroz cijelu takmi\u010darsku distancu. Ta pravilna brzina mo\u017ee se prepoznati iz na\u010dina na koji di\u0161emo, kada di\u0161emo duboko, ali jo\u0161 uvijek uravnote\u017eeno. Kad po\u010dnemo hvatati dah, usporimo korak. Ako nas sat za tr\u010danje dobro poznaje, mo\u017ee odrediti na\u0161e zone stresa na temelju otkucaja srca. Za duge staze najbolje je ako tr\u010dimo u aerobno \u2013 zelenoj zoni, ako smo utreniraniji mo\u017eemo si priu\u0161titi i zonu anaerobnog praga, koja je obi\u010dno ozna\u010dena sme\u0111om bojom. 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