{"id":262129,"date":"2021-06-10T19:18:00","date_gmt":"2021-06-10T17:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=262129"},"modified":"2021-08-23T08:50:18","modified_gmt":"2021-08-23T06:50:18","slug":"kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/","title":{"rendered":"Kako za\u010deti te\u010di? Preprost vodi\u010d za popolne za\u010detnike"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#Kako_se_pripraviti_za_prvi_tek\" title=\"Kako se pripraviti za prvi tek?\">Kako se pripraviti za prvi tek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#1_Izberite_prave_superge_za_tek\" title=\"1. Izberite prave superge za tek\">1. Izberite prave superge za tek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#2_Izberite_udobna_oblacila_za_tek\" title=\"2. Izberite udobna obla\u010dila za tek\">2. Izberite udobna obla\u010dila za tek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#3_Ne_tecite_lacni_ali_po_obroku\" title=\"3. Ne tecite la\u010dni ali po obroku\">3. Ne tecite la\u010dni ali po obroku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#4_Izogibajte_se_ekstremnemu_vremenu\" title=\"4. Izogibajte se ekstremnemu vremenu\">4. Izogibajte se ekstremnemu vremenu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#5_Ocenite_trenutno_stopnjo_kondicije\" title=\"5. Ocenite trenutno stopnjo kondicije\">5. Ocenite trenutno stopnjo kondicije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#6_Izberite_primeren_teren\" title=\"6. Izberite primeren teren\">6. Izberite primeren teren<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#7_Oglejte_si_videoposnetke_o_pravilni_tehniki_teka\" title=\"7. Oglejte si videoposnetke o pravilni tehniki teka\">7. Oglejte si videoposnetke o pravilni tehniki teka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#8_Dihajte\" title=\"8. Dihajte\">8. Dihajte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#9_Ne_pretiravajte_na_zacetku\" title=\"9. Ne pretiravajte na za\u010detku\">9. Ne pretiravajte na za\u010detku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#10_Zastavite_si_realne_cilje\" title=\"10. Zastavite si realne cilje\">10. Zastavite si realne cilje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#11_Pred_tekom_opravite_ogrevanje\" title=\"11. Pred tekom opravite ogrevanje\">11. Pred tekom opravite ogrevanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#12_S_seboj_vzemite_tekaskega_partnerja\" title=\"12. S seboj vzemite teka\u0161kega partnerja\">12. S seboj vzemite teka\u0161kega partnerja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#13_Poskusite_vsaj_malo_uzivati_v_prvem_teku\" title=\"13. Poskusite vsaj malo u\u017eivati v prvem teku\">13. Poskusite vsaj malo u\u017eivati v prvem teku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ko le\u017eite na kav\u010du, si predstavljate, kako bi bilo te\u010di z nasmehom na obrazu po poteh, pozdravljati druge teka\u010de in maksimalno u\u017eivati v tej vaji? Ali sanjate, da bi \u0161li na avtobus, ne da bi vam \u017ee po 100 metrih zagorela plju\u010da? Ne glede na to, ali vas v teku privla\u010di \u017eelja po <strong>vitkej\u0161i postavi, bolj\u0161i kondiciji ali mentalni razbremenitvi<\/strong>, imamo za vas dobre novice. Kon\u010dno je pravi \u010das za za\u010detek. V dana\u0161njem \u010dlanku vam bomo predstavili preprost vodi\u010d, zahvaljujo\u010d kateremu se bodo tudi najbolj leni lotili teka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_pripraviti_za_prvi_tek\"><\/span>Kako se pripraviti za prvi tek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de cel mesec nabirate pogum za prvi tek, a se to \u0161e vedno ni zgodilo? Resni\u010dno vam ni treba \u010dakati na pravo poravnavo zvezd, niti ne potrebujete nadnaravne mo\u010di polne lune. Vsaj na za\u010detku pa se je dobro <strong>osredoto\u010diti na nekaj osnovnih stvari<\/strong>. \u010ce bi tekli nepripravljeni, bi bil va\u0161 prvi tek tudi zadnji. Upo\u0161tevajte torej, da kdor je pripravljen, ne bo presene\u010den. In \u010de potrebujete \u0161e malo ve\u010d motivacije ali \u0161e vedno razmi\u0161ljate o tem, kaj vam bo prinesel tek, potem si preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" class=\"ek-link\"><strong>11 razlogov, da za\u010dnete te\u010di. Kako se bo va\u0161e telo spremenilo?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Izberite_prave_superge_za_tek\"><\/span>1. Izberite prave superge za tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vam je \u017ee kdo rekel, da je tek super, ker zanj pravzaprav ne potrebujete ni\u010desar? To ni povsem res. \u010ce bi se osredoto\u010dili na nekaj, brez \u010desar res ne gre, bi to zagotovo bili <strong>kakovostni teka\u0161ki copati<\/strong>. Ni vam treba kupiti najnovej\u0161ega modela, ki ga uporabljajo vodilni svetovni teka\u010di. \u010ce pa si nadenete superge z ravnimi gumijastimi podplati, v katerih dvigujete ute\u017ei, ker vam pomagajo pri stabilnosti, je bolj verjetno, da boste namesto spro\u0161\u010dujo\u010dega teka bolj trpeli. Pri izbiri prvih teka\u0161kih copat je najbolje poiskati <strong>nasvet strokovnjaka<\/strong>. Lahko vam celo podajo analizo tekalne steze, na podlagi katere lahko nato izberete obutev, ki je primerna za vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakup visokokakovostnih teka\u0161kih copat je va\u0161a <strong>za\u010detna nalo\u017eba, ki se vam bo dobro obrestovala<\/strong>. To je nekako tako, ko za\u010detniki dobijo vstopnico za fitnes. Ko jo imajo, ne \u017eelijo, da se ji izte\u010de rok, zato za\u010dnejo trenirati. Poleg tega vam lahko prava obutev pomaga <strong>izogniti se neprijetnim bole\u010dinam, po\u0161kodbam in pove\u010da ljubezen do teka<\/strong>. Pomembno je, da so teka\u0161ki copati <strong>zasnovani neposredno za tek in lahko ubla\u017eijo kakr\u0161en koli \u0161ok<\/strong>. Za za\u010detek bo najbolj\u0161a mo\u017enost univerzalna obutev, ki je primerna za vse terene. \u010ce preizku\u0161ate \u010devlje, se ne bojte v njih pre\u017eiviti nekaj minut, <strong>sko\u010dite vanje in poskusite te\u010di naokrog, da se prepri\u010date, ali so udobni<\/strong>.<span style=\"color: #ff6600\"> [1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mogo\u010de vas je strah, da tek ne bo trajal dolgo, zato nalo\u017ebo copat prelo\u017eite. Vendar bodite prepri\u010dani, da jih <strong>boste uporabljali dovolj, tudi \u010de ne boste tekli<\/strong>. Praviloma so zelo ne\u017eni do sklepov in mi\u0161i\u010dno-skeletnega sistema, zato vam bodo med sprehodi, izleti in podobnimi aktivnostmi pri\u0161li zelo prav.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1124x749.jpg\" alt=\"Kako izbrati pravo obutev za tek?\" class=\"wp-image-258465\" width=\"843\" height=\"562\" title=\"Kako izbrati pravo obutev za tek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Izberite_udobna_oblacila_za_tek\"><\/span>2. Izberite udobna obla\u010dila za tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010detni teka\u010di imajo lahko te\u017eave z oceno idealnega \u0161tevila slojev, ki jih je treba nositi v dolo\u010denem vremenu. In to ni presenetljivo. <strong>Ne glede na to, ali vam je toplo ali vas zebe, na vas ne vpliva samo zunanja temperatura, temve\u010d tudi de\u017e, veter, sneg ali sonce. <\/strong>Poleg tega je vsak \u010dlovek druga\u010den &#8211; jopica, zaradi katere je nekomu hladno, lahko drugega dovolj ogreje. Da pa boste imeli bolj\u0161o predstavo, bomo raz\u010dlenili posebne mo\u017enosti obla\u010dil, ki so zame osebno dobro delovale pri dolo\u010denih temperaturah. \u010ce vas pa to ne navdihne, lahko postopoma razvijete svoj priro\u010dnik za obla\u010dila za specifi\u010dno vreme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Pribli\u017ena temperatura<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Sloji obla\u010dil<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">-15 do -5 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kapa, \u0161al, tanka funkcionalna majica z dolgimi rokavi (absorbira znoj in vas greje), topla majica (ogreje in vzdr\u017euje temperaturo), tanka jakna (ki ne prepu\u0161\u010da vetra ali vlage), tople pajkice, tanke funkcionalne nogavice (za na primer z me\u0161anico volne merino), tople nogavice in lahke \u0161portne rokavice. \u010ce te\u010dete po snegu, ne smete var\u010devati na \u010devljih z nedrse\u010dimi podplati.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">-5 do 5 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izoliran naglavni trak, tanka funkcionalna majica z dolgimi rokavi, topla majica z dolgimi rokavi, ki vas greje (\u010de sne\u017ei, de\u017euje ali piha veter, je priporo\u010dljivo oble\u010di lahko jakno), tople pajkice, tople nogavice, lahko pa tudi nosite tanke \u0161portne rokavice.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5 do 10\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tanek naglavni trak, funkcionalna majica z dolgimi ali kratkimi rokavi, toplej\u0161a majica z dolgimi rokavi, pajkice (lahko so izolirane), nogavice (\u010de vas zebe v noge, nosite toplej\u0161e nogavice, v hladnem vremenu vedno izberite tak\u0161ne, da bodo gle\u017enji pokriti).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10 do 15\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Funkcionalna majica z dolgimi rokavi (lahko tudi rahlo izolirana), tanke pajkice (dolge), funkcionalne nogavice.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 do 20\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Funkcionalna majica s kratkimi ali dolgimi rokavi, tri\u010detrtinske pajkice, tanke funkcionalne nogavice.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 do 25\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kratke hla\u010de, funkcionalna majica s kratkimi rokavi in nogavice.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25 \u00b0C ali ve\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\">Manj je ve\u010d. Vse plasti naj bodo iz funkcionalnega in lahkega materiala, da se telo ne pregreje po nepotrebnem.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce pozimi ne te\u010dete preve\u010d intenzivno in ve\u010dino \u010dasa pre\u017eivite v hoji, se zavedajte, da vam ne bo takoj toplo. Zato raje oblecite dodaten sloj. Vedno posku\u0161ajte narediti funkcionalne sloje za osnovo svoje teka\u0161ke opreme, ki bodo po potrebi absorbirale znoj in vas ohladile ali ogrele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleti pa se bolj osredoto\u010dite na la\u017eje materiale, zaradi katerih se ne boste toliko znojili. Hkrati ne pozabite, da se boste v obla\u010dilih bolj gibali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nikoli si ne bi odpustili, \u010de \u017eenskam ne bi ponudili \u0161e dveh priro\u010dnih nasvetov:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kratke hla\u010de, ki se kon\u010dajo tik pod zadnjico, morda niso najbolj\u0161a mo\u017enost<\/strong>. \u017delite u\u017eivati v teku, ne pa ves \u010das razmi\u0161ljati, ali ka\u017eete zadnjico. Odlo\u010dite se za kratke hla\u010de, ki se kon\u010dajo vsaj nekje pri sredini stegen. V idealnem primeru so na spodnjem robu opremljene s protidrsno gumo, ki prepre\u010duje njihovo zvijanje, ali pa imajo vanj v\u0161it notranji sloj. Tako se boste lahko premikali brez neupravi\u010dene izpostavljenosti.<\/li><li>\u010ce imate ve\u010dje prsi, <strong>izberite tesnej\u0161i nedr\u010dek<\/strong>, ki bo zagotovil zadostno oporo.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48487,29205,31202,49480,3738,1562,8350,28792,29679,29307,28095\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ne_tecite_lacni_ali_po_obroku\"><\/span>3. Ne tecite la\u010dni ali po obroku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veste, kaj imata skupnega tek, ko ste zelo la\u010dni, in tek, ko ste preve\u010d siti? V obeh primerih si boste \u017eeleli, da bi bilo konec teka in da bi bili kmalu doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste nazadnje zajtrkovali ob 6. uri in se ob 14. uri. zmagovito odlo\u010dite, da se boste prvi\u010d podali na tek, je povsem mogo\u010de, da se boste soo\u010dili <strong>z utrujenostjo, pomanjkanjem energije ali razdra\u017eljivostjo<\/strong>. Med tekom se ne boste po\u010dutili veliko bolje, \u010de boste za kosilo opoldne pojedli pe\u010deno raco s petimi cmoki in se v eni uri odpravili na trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zagotovo \u017ee imate predstavo o tem, koliko \u010dasa pribli\u017eno jeste in koliko \u010dasa porabite za prebavo dolo\u010dene hrane. Po ve\u010djem obroku, na primer zajtrku ali kosilu, po\u010dakajte <strong>vsaj dve uri<\/strong>, preden se lotite intenzivnej\u0161ih dejavnosti. \u010ce pa boste popoldne privo\u0161\u010dili le majhen prigrizek, na primer polovico banane z jogurtom, boste verjetno lahko \u0161li ven \u017ee nekaj minut kasneje. Od vas je odvisno: kako se boste po\u010dutili, poslu\u0161ali svoje telo in upo\u0161tevali njegove potrebe. S\u010dasoma boste morda ugotovili, da je <strong>vadba na te\u0161\u010de<\/strong> najbolj\u0161a za vas in se boste odpravili te\u010d takoj, ko se zbudite. \u010ce pa niste vajeni vaditi zjutraj na te\u0161\u010de, ne morete vedeti, kako se bo va\u0161e telo odzvalo na tak\u0161no aktivnost. <strong>Zato je bolje, da za\u010dnete z vadbo po prvem obroku.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1124x750.jpg\" alt=\"Slabost pri teku - kako pravilno jesti pred tekom\" class=\"wp-image-258479\" width=\"843\" height=\"563\" title=\"Slabost pri teku - kako pravilno jesti pred tekom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Izogibajte_se_ekstremnemu_vremenu\"><\/span>4. Izogibajte se ekstremnemu vremenu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravijo, da <strong>ne obstaja slabo vreme, ampak le slabo oble\u010den teka\u010d<\/strong>. To vsekakor dr\u017ei, vendar ne za va\u0161 prvi tek. Niste Wim Hof, ki bi maraton pri -20 \u00b0 C pretekel v kratkih hla\u010dah in sandalih. Prav tako ni idealno, da prvi\u010d te\u010dete opoldne, ko termometer poka\u017ee 35 \u00b0 C. Namesto veselja do teka vas lahko doleti son\u010dni udar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce le lahko, za prvi tek izberite dan, ko <strong>ni de\u017eja, vetra in je temperatura nekje med 5-25 \u00b0 C<\/strong>. Tak\u0161no vreme bo prepre\u010dilo, da bi va\u0161 prvi tek postal hollywoodska drama, ki spominja na boj za pre\u017eivetje z Bearom Gryllsom v glavni vlogi. Ko izberete prave pogoje, obstaja velika verjetnost, da to ne bo va\u0161 zadnji tek.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/otFb_grYFFiaT9e_a4cYE5tTDcURKJpScM6oyJjyvjh4g-3wc3IK9tiT0hXsUpPYJeEm9mw042YoDUSycYIAW9AVV9OOxyJpaPmWVKKA3qqKd-OHy54SUvL41K5cC-99bz65Ecd5\" alt=\"Kak\u0161na je idealna razdalja za va\u0161 prvi tek?\" title=\"Kak\u0161na je idealna razdalja za va\u0161 prvi tek?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ocenite_trenutno_stopnjo_kondicije\"><\/span>5. Ocenite trenutno stopnjo kondicije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cez en mesec vas \u010daka <strong>maraton<\/strong>, zato se danes odpravljate na prvi tek, da bi dobili \u0161e nekaj treninga? Potem mislim, da <strong>niste izbrali prave taktike<\/strong>. Teki so lahko odli\u010dna motivacija za to, da ne boste nehali trenirati in si boste zastavili <strong>dolo\u010den cilj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden pa se prijavite na tek, ki ima le 5 km, si vsaj prilagodite tek in preverite, ali je to res \u0161port, ki se mu \u017eelite posvetiti. Ko se vam zdi, da ste vsaj delno pripravljeni, lahko za\u010dnete razmi\u0161ljati o sodelovanju na ve\u010djih tekmovanjih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred prvim tekom bi morali podobno oceniti svoje mo\u017enosti in sposobnosti, da bi dobili <strong>idejo, kaj lahko pri\u010dakujete od sebe<\/strong>. \u010ce doma redno trenirate HIIT ali vozite kolo s hitrostjo na desetine kilometrov brez ve\u010djih te\u017eav, potem je povsem mogo\u010de, da lahko tudi prvi\u010d prete\u010dete ve\u010d kilometrov brez ve\u010djih te\u017eav. A \u010de ste zadnjih <strong>nekaj let le\u017eali na kav\u010du in je &#8220;fitnes&#8221; za vas umazana beseda<\/strong>, ne pri\u010dakujte, da bo \u0161lo gladko. To ne bo delovalo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjetno se ne boste po\u010dutili prijetno, plju\u010da vam bodo &#8220;gorela&#8221; po nekaj metrih in s\u010dasoma boste na koncu hodili. <strong>Za\u010detek vedno boli.<\/strong> Tola\u017eba je lahko v tem, da ne bo slab\u0161e. Naslednji\u010d bo \u017ee malo bolje. Nato bosta nenadoma minila dva tedna in opazili boste, da ste bistveno napredovali.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Izberite_primeren_teren\"><\/span>6. Izberite primeren teren<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010dutki prvega teka bodo v veliki meri vplivali tudi na <strong>izbrani teren<\/strong>. Verjetno veste, da strma pobo\u010dja, kjer se izogibate dreves in preskakujete podrta hloda, verjetno niso prava izbira za tek. <strong>Ravna cesta z blagim klancem, po katerem se s\u010dasoma lahko povzpnete, se zdi bolj\u0161a mo\u017enost, ki vas ne bo odvrnila od teka. <\/strong>Kar se ti\u010de terena, poskusite izbrati ravno gozdno pot ali makadamsko pot, ki je prijetnej\u0161a za tek kot beton ali ceste. Tek na prostem vas bo verjetno bolj zabaval, hkrati pa se boste <strong>izognili prenatrpanim kolesarskim stezam<\/strong>, kjer ne veste, ali bi se najprej izognili kolesarju, skaterju ali mamici z otro\u0161kim vozi\u010dkom. \u010ce imate v u\u0161esih slu\u0161alke, je manj obljudena pot tudi za vas varnej\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Oglejte_si_videoposnetke_o_pravilni_tehniki_teka\"><\/span>7. Oglejte si videoposnetke o pravilni tehniki teka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Tek je oblika naravnega gibanja<\/li><li>Tudi majhni otroci lahko te\u010dejo<\/li><li>Tek je zelo preprost, samo naredite korak in tecite<\/li><\/ul>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste \u017ee sli\u0161ali katero od teh poved? Povsem mogo\u010de je, da so vse resni\u010dne. \u010ce pa \u017ee nekaj let raje pole\u017eavate na kav\u010du, je verjetno za vas <strong>le\u017eanje veliko bolj naravno kot tek<\/strong>. Pred prvim tekom se je zato dobro osredoto\u010diti na <strong>teoreti\u010dno pripravo<\/strong>, ki vam lahko pomaga v mnogih pogledih. Prav tako vam lahko pomaga, da se izognete po\u0161kodbam ali bole\u010dinam, ki jih lahko povzro\u010di napa\u010dna tehnika uporabe nog pri teku. Internet je poln nasvetov, ki vam bodo pokazali, <strong>kako pravilno pristati na nogi, kak\u0161na mora biti va\u0161a dr\u017ea in kako vklju\u010diti roke<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/geJ3shMSH4LetKSU4idFc5QtqUU_dV2T217NVbpABCXIixWtkVxotHTOdpzfRiIEyAqOYJvvuaz7J_B5W7eRp_tXlDECWLiSrsa7p4123O-e_Ik5d2IX17EZxAY6OQecGTzW-Hxx\" alt=\"Kako pravilno te\u010di?\" title=\"Kako pravilno te\u010di?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Seveda boste verjetno imeli dovolj skrbi, ko boste prvi\u010d tekli in niti ne boste razmi\u0161ljali o tehniki. Z vsakim tekom pa se boste izbolj\u0161ali in postopoma se boste za\u010deli spominjati, kako je teka\u010d v videu opisal pravo tehniko. Morda jo boste tudi sami lahko poskusili med tekom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Precej la\u017eje je pravilno izvesti pravo tehniko, kot pa se nau\u010diti napa\u010dne tehnike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Na kaj se morate osredoto\u010diti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zravnajte se<\/strong> in imejte glavo iztegnjeno.<\/li><li><strong>Telo rahlo nagnite<\/strong>, da boste pripravljeni na naravne premike naprej.<\/li><li><strong>Ne upogibajte ramen<\/strong> in zadnjice ne iztegnite preve\u010d.<\/li><li>Izogibajte se <strong>dr\u017ei stopal v obliki \u010drke X.<\/strong><\/li><li><strong>Roke naj bodo v komolcih upognjene pod kotom pribli\u017eno 90 stopinj<\/strong>. Med gibanjem jih dr\u017eite vzporedno.<\/li><li><strong>Poskusite pristati na srednjem delu stopala, ne na peti<\/strong>. \u010ce sprejmete to pravilo, bo va\u0161e telo la\u017eje prena\u0161alo te\u017eje udarce, lahko pa tudi hitreje te\u010dete. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Dihajte\"><\/span>8. Dihajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate videoposnetke s pravo tehniko teka in ste prepri\u010dani, da vas ni\u010d ve\u010d ne bo presenetilo? Morda dobro veste, kako izgleda pravi odnos do teka. Nekatere vaje pa med tekom <strong>pozabijo na eno najpomembnej\u0161ih stvari, in sicer na dihanje<\/strong>. Z optimalnim dihanjem boste pomagali telesu dostaviti dovolj kisika v mi\u0161ice, zahvaljujo\u010d temu pa boste lahko dosegli <strong>najve\u010djo zmogljivost.<\/strong> S pravilnim dihanjem lahko prepre\u010dite tudi <strong>neprijetno zbadanje pri boku<\/strong>, ki se pogosto pojavi zlasti pri za\u010detnikih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno dihati?<\/h3>\n\n\n\n<p>Med tekom imate na izbiro <strong>dihanje skozi nos, usta ali kombinacijo obeh mo\u017enosti<\/strong>. V hladnej\u0161em vremenu je vsekakor bolje <strong>dihati skozi nos<\/strong>. Zrak se segreje, filtrira in navla\u017ei, preden pride v telo. \u010ce imate \u017ee bolj\u0161e kondicijske lastnosti, boste obi\u010dajno dihali skozi nos in tekli v bla\u017ejem tempu. To med \u0161printanjem te\u017eko storite. V vsakem primeru pa poskusite <strong>dihati naravnost navzdol v trebuh, da \u010dim bolj pove\u010date oskrbo telesa s kisikom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poskusite vzpostaviti redno dihanje. Lahko poskusite uporabiti formulo 2:2 ali 3:1. Kaj to pomeni?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za formulo 2:2<\/strong> globoko vdihnite v dveh korakih in izdihnite v dveh korakih.<\/li><li>Pri <strong>formuli 3:1<\/strong> globoko vdihnite v treh korakih in izdihnite v enem koraku. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preizkusite sami, kaj vam bo bolj ustrezalo. Te dihalne formule lahko celo spreminjate glede na svoj tempo. Ne skrbite, \u010de na za\u010detku ne morete obvladati formule in ste <strong>zadihani kot \u010divava<\/strong>. S\u010dasoma se bo stanje izbolj\u0161alo, le vztrajati je treba. \u010ce vas zanima ve\u010d informacij o pravilnem dihanju med vadbo, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/\">Kako pravilno dihati med tekom in vadbo in zakaj je to tako pomembno?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1124x749.jpg\" alt=\"Kako pravilno dihati med tekom?\" class=\"wp-image-258493\" width=\"843\" height=\"562\" title=\"Kako pravilno dihati med tekom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ne_pretiravajte_na_zacetku\"><\/span>9. Ne pretiravajte na za\u010detku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161i novi copati so \u017ee obuti, va\u0161a pot je izbrana, vreme vam je naklonjeno, zato se navdu\u0161ite in pri\u010dakujete, da boste tekli, kot vas bodo nesle noge&#8230; vendar vam niso dovolj. Pa tudi plju\u010da ne. Po nekaj sto metrih navdu\u0161enje upade in domov se vrnete <strong>razo\u010darani in jezni nase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne skrbite, ni treba, da se to kon\u010da tragi\u010dno. Bistveno je, da <strong>na za\u010detku ne pretiravate<\/strong>. <strong>Ne za\u010dnite s \u0161printom<\/strong>. Ne te\u010dete na 60 metrov, kot smo to po\u010deli v osnovni \u0161oli. Predvidevam, da so va\u0161i cilji vi\u0161ji in <strong>\u017eelite prete\u010di dalj\u0161o razdaljo<\/strong>. Zato za\u010dnite po\u010dasi, va\u0161 tempo se lahko ujema s hitrej\u0161o hojo. Ta tempo bi morali nekaj \u010dasa vzdr\u017eevati. Takoj, ko <strong>za\u010dutite, da ne morete ve\u010d, se lahko sprehodite<\/strong>. Ko ste se malo oddahnili, spet po\u010dasi tecite. \u010ce lahko to storite, ste na dobri poti, da z zmernim tempom prete\u010dete \u0161e dalj\u0161i \u010das. Na ta na\u010din boste u\u010dinkovito zgradili svojo <strong>aerobno vzdr\u017eljivost<\/strong>, ki vam bo postopoma pomagala pospe\u0161iti in podalj\u0161ati poti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Zastavite_si_realne_cilje\"><\/span>10. Zastavite si realne cilje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta to\u010dka je tesno povezana s prej\u0161njo, ko smo vam na za\u010detku svetovali, da <strong>ne pretiravajte<\/strong>. \u010ce si predstavljate, da boste \u017ee kar na za\u010detku pretekli 15 kilometrov z zmernim tempom, boste verjetno razo\u010darani. <strong>Va\u0161e telo ni vajeno te vaje,<\/strong> zato je pomembno, da si zastavite bolj realisti\u010den cilj, za katerega bo bolj verjetno, da ga boste lahko dosegli. Idealno je vnaprej izbrati razdaljo za prvi tek, katero boste lahko prehodili brez te\u017eav. Imate svojo pot, kamor se ob koncu tedna odpravite na sprehod? <strong>Poskusite jo vsaj delno prete\u010di.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se ne sprehajate pogosto , bo morda za prvi\u010d <strong>5 kilometrov<\/strong> kot nala\u0161\u010d za vas. Med na\u010drtovanjem poti ne pozabite, da se morate tudi vedno vrniti. Torej pojdite na pot, ki <strong>ni predale\u010d od va\u0161ega doma<\/strong>, da ne boste pri\u0161li v situacijo, ko ste iz\u010drpani, \u017eejni in ve\u010d kilometrov od doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"921\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-921x1124.jpg\" alt=\"Kako se pravilno ogreti pred tekom\" class=\"wp-image-258444\" title=\"Kako se pred tekom pravilno ogreti in raztegniti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-921x1124.jpg 921w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-1259x1536.jpg 1259w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-1678x2048.jpg 1678w\" sizes=\"auto, (max-width: 921px) 100vw, 921px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Pred_tekom_opravite_ogrevanje\"><\/span>11. Pred tekom opravite ogrevanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali delate od doma in \u010dez dan potujete le med hladilnikom, pisarni\u0161kim stolom in strani\u0161\u010dem? Potem verjetno ni najbolj\u0161a ideja, se za\u010dnete lotiti intenzivnega teka brez kakr\u0161nega koli predhodnega gibanja. <strong>Morda bi se po\u010dutili okorne in tudi va\u0161 tek ne bi bil vreden veliko.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato pred samim tekom mi\u0161ice raztegnite in ogrejte. <strong>Na ta na\u010din jih boste bolje pripravili na obremenitev<\/strong>. Nekaj \u010dasa lahko v ne\u017enem tempu preskakujete kolebnico ali preizkusite ABC.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tem boste bistveno pove\u010dali obseg gibanja otrdelih nog, izbolj\u0161ali koordinacijo, delo z nogami in <strong>pove\u010dali verjetnost, da se izognete po\u0161kodbam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010dljivo je tudi, da pred tem vklju\u010dite <strong>raztezanje, ki bo izbolj\u0161alo va\u0161o pro\u017enost<\/strong>. Morda boste toplino in hitro raztezanje dojemali kot nepotrebno oz. kot izgubo \u010dasa. \u010ce pa te faze priprave ne podcenjujete, <strong>boste tekli veliko bolje<\/strong>. \u010ce je vreme lepo, se zunaj ogrejte. Ogrevanje vas bo lepo prilagodilo prihajajo\u010di aktivnosti. Pozimi je bolje, da se tej pripravi posvetite iz doma\u010dega udobja, da vas ne prehladi. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_S_seboj_vzemite_tekaskega_partnerja\"><\/span>12. S seboj vzemite teka\u0161kega partnerja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V dvoje je la\u017eje in \u010de za\u010dnete s tekom, boste zagotovo cenili partnerja, ki vas bo podpiral, motiviral in morda trpel z vami<\/strong>. \u0160e ve\u010d, \u010de gresta skupaj ven, obstaja ve\u010dja verjetnost, da se vadbi ne boste odpovedali. Poglejte torej okoli sebe in poskusite izbrati prijatelja, ki bi lahko bil na istem nivoju kot vi. Pomagajo vam lahko tudi znanci, ki redno te\u010dejo in znajo <strong>razlo\u017eiti pravilno tehniko<\/strong>. Toda na za\u010detku ne ra\u010dunajte na dalj\u0161e skupne teke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce raje telovadite sami, se vsaj opremite s teka\u0161kimi slu\u0161alkami in <strong>dobrim seznamom glasbe<\/strong>, ki vam ne bo dal odnehati. V pomo\u010d je lahko tudi poslu\u0161anje podcastov. \u010ce se poglobite v zgodbo, lahko popolnoma pozabite, da dejansko te\u010dete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Poskusite_vsaj_malo_uzivati_v_prvem_teku\"><\/span>13. Poskusite vsaj malo u\u017eivati v prvem teku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lahko je re\u010di, kajne? <strong>Poskusite si postaviti izziv, vendar ne postavljajte pretiranih zahtev do sebe<\/strong>. Izberite pot, ki je primerna za za\u010detnike, in \u010de ne zmorete tempa, upo\u010dasnite ali enostavno hodite. <strong>Opazujte okolico in se veselite, ker vam je uspelo<\/strong>. Niso vas bile samo besede, ampak res ste tekli. To je odli\u010den za\u010detek, da nekega dne pove\u010date svojo ljubezen do teka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Torej, ste pripravljeni na va\u0161 prvi tek?<\/strong> Verjamemo, da lahko po na\u0161em nasvetu to resni\u010dno naredite, oble\u010dete svoje superge in za\u010dnete te\u010di. Mogo\u010de je prvi\u010d neprijetno in neudobno, vendar bo se bo to s\u010dasoma spremenilo. <strong>Uspe\u0161ne ljudi lo\u010duje od drugih to, da jih prvi neuspeh ne odvrne in nadaljujejo s svojim ciljem<\/strong>. Zato premislite in bodite potrpe\u017eljivi. \u010cez \u010das vam bo zagotovo v\u0161e\u010d in morda boste takrat pretekli svoj prvi maraton. In \u010de ne, ni va\u017eno. Obstaja veliko drugih odli\u010dnih \u0161portov, s katerimi se lahko ukvarjate. Bistvena stvar je u\u017eivati v svobodi gibanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako pa gre vam &#8211; ali veljate za obi\u010dajnega teka\u010da ali \u010dakate pravi trenutek, da prvi\u010d oble\u010dete svoje superge in se odpravite ven? Delite svoje izku\u0161nje z nami pod komentarji in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako za\u010deti te\u010di? Za vas imamo preprost vodi\u010d, ki bo tudi najbolj lenim omogo\u010dil, da se prvi\u010d lotijo teka.<\/p>\n","protected":false},"author":100,"featured_media":258521,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,6699,6891,6267],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-262129","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-kardio-sl","10":"tag-motivacija-sl","11":"tag-tek","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako za\u010deti te\u010di? 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