{"id":8025,"date":"2026-07-30T15:39:17","date_gmt":"2026-07-30T13:39:17","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=8025"},"modified":"2026-07-30T15:39:17","modified_gmt":"2026-07-30T13:39:17","slug":"trkacka-ekonomija-kako-trcati-ucinkovitije-uz-manje-potrosene-energije","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2026\/07\/trkacka-ekonomija-kako-trcati-ucinkovitije-uz-manje-potrosene-energije\/","title":{"rendered":"Trka\u010dka ekonomija: kako tr\u010dati u\u010dinkovitije uz manje potro\u0161ene energije"},"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-ms7jz105-33153b75589b3b78c1e95a4d7e544df1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-5tt5u7h-2ec33f062b0e99cf38f29354fada0be8 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-mr1q8uog-b438baa4d39546467ad57a9b95aa3afb \">\n<div class=\"avia_textblock\">\n<p>Kad se razgovara o napretku u tr\u010danju, ve\u0107ina rekreativaca prvo pomisli na ve\u0107i broj kilometara ili br\u017ei tempo. Me\u0111utim, postoji jedan faktor koji \u010desto odlu\u010duje ho\u0107e li isti trening biti ugodan ili iscrpljuju\u0107i. Rije\u010d je o trka\u010dkoj ekonomiji: sposobnosti tijela da uz \u0161to manji utro\u0161ak energije odr\u017eava odre\u0111eni ritam tr\u010danja. To je razlog zbog kojeg dva trka\u010da mogu istr\u010dati istu dionicu jednakom brzinom, a na cilj sti\u0107i s potpuno razli\u010ditim osje\u0107ajem umora. Jedan \u0107e imati utisak da bi mogao nastaviti jo\u0161 nekoliko kilometara, dok \u0107e drugi jedva \u010dekati stati. Razlika nije uvijek u kondiciji. \u010cesto je rije\u010d upravo o tome koliko u\u010dinkovito tijelo koristi energiju.<\/p>\n<p>Dobra vijest je da trka\u010dka ekonomija nije uro\u0111ena osobina koju ili imate ili nemate. Ona se razvija kroz trening, iskustvo i male promjene koje s vremenom donose veliku razliku. Upravo zato njome se bave i vrhunski maratonci i rekreativci koji \u017eele tr\u010dati ugodnije, bez obzira na to pripremaju li svoju prvu utrku ili redovito nastupaju na polumaratonima.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-5e1rqp9-9b6db1cb578988d7f2e8b57a379ab843 av_one_full avia-builder-el-2 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-mr1q9u7h-502bc1311055b37aa99a12e5389f4300 \">\n<div class=\"avia_textblock\">\n<h5>Trka\u010dka ekonomija nije isto \u0161to i kondicija<\/h5>\n<p>Jedna od naj\u010de\u0161\u0107ih zabluda jest da \u0107e bolja kondicija automatski zna\u010diti i ekonomi\u010dnije tr\u010danje. Iako su te dvije stvari povezane, nisu iste. Kondicija govori koliko dugo i koliko intenzivno mo\u017eete tr\u010dati. Trka\u010dka ekonomija govori koliko vas taj napor \u201cko\u0161ta\u201d. Drugim rije\u010dima, koliko energije tro\u0161ite za odr\u017eavanje odre\u0111enog tempa. Najbolji svjetski trka\u010di nisu samo iznimno izdr\u017eljivi. Oni su i nevjerojatno u\u010dinkoviti. Njihovi pokreti izgledaju lagano jer je svaki korak optimiziran. Naravno, rekreativci ne trebaju te\u017eiti savr\u0161enoj tehnici profesionalnih atleti\u010dara. Ali upravo zato \u0161to postoji mnogo prostora za napredak, male promjene mogu donijeti vrlo primjetne rezultate.<\/p>\n<h5>Svaki korak tro\u0161i energiju, ali je pitanje koliko<\/h5>\n<p>Tokom tr\u010danja tijelo neprestano ponavlja isti ciklus. Stopalo dodiruje podlogu, mi\u0161i\u0107i apsorbiraju silu doskoka, a zatim gotovo trenuta\u010dno stvaraju novi odraz koji vas pokre\u0107e prema naprijed. Ako je pokret skladan, velik dio energije iskori\u0161tava se za kretanje. Ako nije, dio energije nepotrebno se rasipa. Upravo zato dva naizgled sli\u010dna trka\u010da mogu imati potpuno razli\u010ditu u\u010dinkovitost. Dobar primjer je preduga\u010dak iskorak. Mnogi rekreativci vjeruju da \u0107e du\u017eim korakom tr\u010dati br\u017ee, no \u010desto se doga\u0111a upravo suprotno. Kada stopalo dosko\u010di daleko ispred tijela, svaki korak nakratko djeluje poput ko\u010denja. Organizam tada mora ulo\u017eiti dodatnu energiju kako bi ponovno ubrzao tijelo. S druge strane, ekonomi\u010dniji trka\u010di naj\u010de\u0161\u0107e doska\u010du bli\u017ee ispod svojeg te\u017ei\u0161ta. Pokret je prirodniji, prijenos sile u\u010dinkovitiji, a potro\u0161nja energije manja.<\/p>\n<\/div>\n<\/section>\n<\/div>\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-ms7jzn0w-e404114a1e36cde94b06d9cfad07fbb3\">\n.avia-image-container.av-ms7jzn0w-e404114a1e36cde94b06d9cfad07fbb3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ms7jzn0w-e404114a1e36cde94b06d9cfad07fbb3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ms7jzn0w-e404114a1e36cde94b06d9cfad07fbb3 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-8026 avia-img-lazy-loading-not-8026 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2026\/07\/trkacka-ekonomija_1-845x360.jpg\" alt='' title='trkacka-ekonomija_1'  height=\"360\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><\/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-ms7k1gme-f2c4c0a9da064d25c9cec514d0e77d45 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Tehnika tr\u010danja ne mora biti savr\u0161ena, ali treba biti u\u010dinkovita<\/h5>\n<p>Mnogi izbjegavaju razmi\u0161ljati o tehnici jer smatraju da bi morali potpuno promijeniti na\u010din tr\u010danja. U stvarnosti, rijetko je potrebno raditi velike promjene. Dr\u017eanje tijela trebalo bi biti uspravno i opu\u0161teno, uz lagani nagib prema naprijed koji dolazi iz zglobova, a ne iz savijanja u struku. Pogled je usmjeren prema naprijed, a ramena ostaju opu\u0161tena. Ve\u0107 i sama napetost u ramenima ili stiskanje \u0161aka mogu pove\u0107ati umor vi\u0161e nego \u0161to ve\u0107ina trka\u010da primje\u0107uje.<\/p>\n<p>Ruke tako\u0111er nisu samo \u201cputnik\u201d tokom tr\u010danja. Njihovo prirodno njihanje poma\u017ee odr\u017eati ritam i ravnote\u017eu. Kada su pokreti preveliki ili uko\u010deni, tro\u0161i se dodatna energija koja ne doprinosi u\u010dinkovitijem kretanju. Va\u017eno je naglasiti da ne postoji jedna univerzalna tehnika koja odgovara svima. Gra\u0111a tijela, du\u017eina nogu, iskustvo i brzina tr\u010danja razlikuju se od osobe do osobe. Cilj nije kopirati stil profesionalnog trka\u010da, nego prona\u0107i na\u010din kretanja koji je prirodan, stabilan i ekonomi\u010dan.<\/p>\n<h5>Kadenca je va\u017ena, ali nije \u010darobna brojka<\/h5>\n<p>Posljednjih godina mnogo se govori o kadenci, odnosno broju koraka u minuti. Iako se \u010desto spominje brojka od 180 koraka, ona nije univerzalno pravilo. Kod rekreativaca kadenca prirodno varira ovisno o tempu, visini i iskustvu. Ono \u0161to je va\u017enije od same brojke jest odnos izme\u0111u kadence i du\u017eine koraka. Kod mnogih rekreativaca lagano pove\u0107anje broja koraka uz ne\u0161to kra\u0107i iskorak dovodi do u\u010dinkovitijeg tr\u010danja. Time se smanjuje vrijeme kontakta s podlogom, pokret postaje fluidniji, a optere\u0107enje na koljena i kukove \u010desto se smanjuje. Takve promjene ne treba forsirati preko no\u0107i. Tijelu je potrebno vrijeme da usvoji novi obrazac kretanja, pa ih je najbolje uvoditi postupno kroz redovne treninge.<\/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-ms7k22ah-ef73098c394107f10784d957b553f498\">\n.avia-image-container.av-ms7k22ah-ef73098c394107f10784d957b553f498 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ms7k22ah-ef73098c394107f10784d957b553f498 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ms7k22ah-ef73098c394107f10784d957b553f498 av-styling- avia-align-center  avia-builder-el-7  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-8027 avia-img-lazy-loading-not-8027 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2026\/07\/trkacka-ekonomija_2-845x360.jpg\" alt='' title='trkacka-ekonomija_2'  height=\"360\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><\/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-ms7k3gq2-f7b98cf0ea256700a7b0a06ed39ebecc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Snaga je ono \u0161to odr\u017eava tehniku kada nastupi umor<\/h5>\n<p>Lako je tr\u010dati pravilno prvih deset minuta. Pravi izazov po\u010dinje kada umor postane izra\u017een. Tada dolazi do izra\u017eaja trening snage. Svaki kontakt stopala s podlogom stvara silu koja je vi\u0161estruko ve\u0107a od tjelesne te\u017eine. Mi\u0161i\u0107i nogu, stra\u017enjice i trupa moraju tu silu apsorbirati i odmah pretvoriti u novi odraz. Ako za to nemaju dovoljno snage, tehnika se postupno po\u010dinje raspadati. Koraci postaju te\u017ei, kukovi gube stabilnost, trup se vi\u0161e naginje, a organizam tro\u0161i sve vi\u0161e energije kako bi odr\u017eao isti tempo. Zbog toga trening snage nije va\u017ean samo za sprje\u010davanje povreda. On omogu\u0107uje da i nakon desetog ili petnaestog kilometra tr\u010dite gotovo jednako u\u010dinkovito kao na po\u010detku treninga.<\/p>\n<h5>Ve\u0107ina napretka doga\u0111a se tokom laganih treninga<\/h5>\n<p>Mnogi rekreativci imaju osje\u0107aj da svaki trening mora u brzom tempu kako bi bio koristan. To je jedna od najve\u0107ih pogre\u0161aka. Najbolji svjetski trka\u010di ve\u0107inu svojih kilometara odra\u0111uju u laganom intenzitetu. Razlog nije \u0161tednja energije, nego razvoj aerobnog sistema koji omogu\u0107uje u\u010dinkovitije kori\u0161tenje kisika i energije tokom tr\u010danja. Lagani treninzi pobolj\u0161avaju sposobnost organizma da du\u017ee odr\u017eava tempo uz manji napor. Upravo se tada razvija baza na kojoj kasnije gradite brzinu. Ako svaki izlazak na tr\u010danje pretvorite u natjecanje, organizam se te\u0161ko oporavlja, tehnika se pogor\u0161ava, a napredak \u010desto usporava.<\/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-ms7k44jc-247a3115e37991653ab3bb031f7b07c9\">\n.avia-image-container.av-ms7k44jc-247a3115e37991653ab3bb031f7b07c9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ms7k44jc-247a3115e37991653ab3bb031f7b07c9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ms7k44jc-247a3115e37991653ab3bb031f7b07c9 av-styling- avia-align-center  avia-builder-el-11  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-8028 avia-img-lazy-loading-not-8028 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2026\/07\/trkacka-ekonomija_3-845x360.jpg\" alt='' title='trkacka-ekonomija_3'  height=\"360\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><\/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  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ms7k74uz-3fedd67955445857a78b6ad4c6708d38 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-1dcnvm5-b679387d72941e7872fe2bec615bfecb 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-mr1qel94-dd51ecc0e2dd182f1e5fea2e643d10aa \">\n<div class=\"avia_textblock\">\n<h5>Oprema ne tr\u010di umjesto vas, ali mo\u017ee pomo\u0107i<\/h5>\n<p>Trka\u010dku ekonomiju prije svega odre\u0111uju va\u0161e tijelo i na\u010din na koji trenirate. Ipak, odgovaraju\u0107a oprema mo\u017ee pridonijeti u\u010dinkovitijem i ugodnijem tr\u010danju. Najve\u0107u razliku \u010dine kvalitetne patike prilago\u0111ene va\u0161em na\u010dinu tr\u010danja i podlozi na kojoj naj\u010de\u0161\u0107e trenirate. Osim toga, odgovaraju\u0107i model doprinosi stabilnosti koraka i smanjuje nepotrebno optere\u0107enje stopala i zglobova.<\/p>\n<p>Jednako su va\u017eni funkcionalna odje\u0107a i sportske \u010darape koje u\u010dinkovito odvode vlagu i odr\u017eavaju osje\u0107aj udobnosti tokom cijelog treninga. Ljeti kvalitetni materijali poma\u017eu regulirati tjelesnu temperaturu, dok zimi olak\u0161avaju slojevito odijevanje bez ograni\u010davanja pokreta. Sportski sat mo\u017ee biti koristan saveznik u pra\u0107enju tempa, pulsa, kadence i optere\u0107enja tokom treninga. Takvi podaci omogu\u0107uju bolje planiranje treninga i lak\u0161e pra\u0107enje napretka, ali ne bi trebali zamijeniti osje\u0107aj vlastitog tijela.<\/p>\n<h5>Naj\u010de\u0161\u0107e pogre\u0161ke koje nepotrebno tro\u0161e energiju<\/h5>\n<p>Mnogi rekreativci tra\u017ee na\u010dine kako postati br\u017ei, a pritom zanemaruju navike koje ih svakodnevno usporavaju. Jedna od njih je nepotrebna napetost gornjeg dijela tijela. Stegnuta ramena, uko\u010dene ruke i stisnute \u0161ake mo\u017eda djeluju kao sitnice, ali tokom hiljada koraka predstavljaju dodatni energetski tro\u0161ak.<\/p>\n<p>\u010cesta je pogre\u0161ka i stalno tr\u010danje istim intenzitetom. Organizam se najbolje razvija kada se izmjenjuju lagani, umjereni i zahtjevniji treninzi. Ako svaki trening odra\u0111ujete \u201cna granici\u201d, pove\u0107avate umor, a smanjujete kvalitetu oporavka. Mnogi podcjenjuju i va\u017enost sna te dana odmora. Tijelo ne postaje sna\u017enije tokom treninga, nego nakon njega. Bez kvalitetnog oporavka te\u0161ko je o\u010dekivati u\u010dinkovitiji korak ili bolju ekonomiju tr\u010danja.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-moboul-e7163a5d70a3de916f73041c470d9389 av_one_full avia-builder-el-16 el_after_av_one_full avia-builder-el-last first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-mr1qfmck-c23a18023883f6fb77dfa528603a1899 \">\n<div class=\"avia_textblock\">\n<h5><em><strong>Cilj nije samo tr\u010dati br\u017ee<\/strong><\/em><\/h5>\n<p>Trka\u010dka ekonomija ne zna\u010di imati savr\u0161enu tehniku niti kopirati na\u010din tr\u010danja profesionalnih atleti\u010dara. Ona zna\u010di nau\u010diti koristiti vlastitu energiju na u\u010dinkovitiji na\u010din. Upravo zato su najbolje male promjene. Malo bolja tehnika, ne\u0161to vi\u0161e snage, kvalitetniji oporavak i odgovaraju\u0107a oprema zajedno mogu u\u010diniti da isti tempo odjednom postane osjetno lak\u0161i. To \u0107e se mo\u017eda prvo primijetiti kroz va\u0161 puls, zatim kroz osje\u0107aj tokom treninga, a na kraju i kroz rezultate. Tr\u010dat \u0107ete du\u017ee bez osje\u0107aja iscrpljenosti, lak\u0161e odr\u017eavati ritam i s vi\u0161e u\u017eitka zavr\u0161avati svaki trening. A upravo je to najbolji pokazatelj dobre trka\u010dke ekonomije: ne samo da tr\u010dite br\u017ee, nego da svaki kilometar zahtijeva manje napora nego prije.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":8029,"comment_status":"closed","ping_status":"closed","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":141,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.ba\/blog\/category\/trcanje\/"}],"tags":[62,129,216],"class_list":["post-8025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trcanje","tag-savjeti-za-trcanje","tag-brzina-trcanja"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trka\u010dka ekonomija: kako tr\u010dati u\u010dinkovitije uz manje potro\u0161ene energije - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Kad se razgovara o napretku u tr\u010danju, ve\u0107ina rekreativaca prvo pomisli na ve\u0107i broj kilometara ili br\u017ei tempo. Me\u0111utim, postoji jedan faktor koji \u010desto odlu\u010duje ho\u0107e li isti trening biti ugodan ili iscrpljuju\u0107i. 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