{"id":279580,"date":"2021-07-20T14:02:39","date_gmt":"2021-07-20T12:02:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=279580"},"modified":"2022-02-10T17:30:16","modified_gmt":"2022-02-10T16:30:16","slug":"kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/","title":{"rendered":"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#Kako_se_pripremiti_za_prvo_trcanje\" title=\"Kako se pripremiti za prvo tr\u010danje?\">Kako se pripremiti za prvo tr\u010danje?<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#1_Odaberite_adekvatne_tenisice_za_trcanje\" title=\"1. Odaberite adekvatne tenisice za tr\u010danje\">1. Odaberite adekvatne tenisice za tr\u010danje<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#2_Odaberite_udobnu_odjecu_za_trcanje\" title=\"2. Odaberite udobnu odje\u0107u za tr\u010danje\">2. Odaberite udobnu odje\u0107u za tr\u010danje<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#3_Ne_trcite_gladni_niti_odmah_nakon_jela\" title=\"3. Ne tr\u010dite gladni niti odmah nakon jela\">3. Ne tr\u010dite gladni niti odmah nakon jela<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#4_Izbjegavajte_ekstremne_vremenske_uvjete\" title=\"4. Izbjegavajte ekstremne vremenske uvjete\">4. Izbjegavajte ekstremne vremenske uvjete<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#5_Procijenite_svoju_trenutnu_razinu_kondicije\" title=\"5. Procijenite svoju trenutnu razinu kondicije\">5. Procijenite svoju trenutnu razinu 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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#6_Odaberite_prikladan_teren\" title=\"6. Odaberite prikladan teren\">6. Odaberite prikladan 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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#7_Pogledajte_videa_s_temom_pravilne_tehnike_trcanja\" title=\"7. Pogledajte videa s temom pravilne tehnike tr\u010danja\">7. Pogledajte videa s temom pravilne tehnike tr\u010danja<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#8_Disite\" title=\"8. Di\u0161ite\">8. Di\u0161ite<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#9_Ne_pretjerujte_u_pocetku\" title=\"9. Ne pretjerujte u po\u010detku\">9. Ne pretjerujte u po\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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#10_Postavite_si_realne_ciljeve\" title=\"10. Postavite si realne ciljeve\">10. Postavite si realne ciljeve<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#11_Napravite_zagrijavanje_prije_trcanja\" title=\"11. Napravite zagrijavanje prije tr\u010danja\">11. Napravite zagrijavanje prije tr\u010danja<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#12_Povedite_sa_sobom_partnera_za_trcanje\" title=\"12. Povedite sa sobom partnera za tr\u010danje\">12. Povedite sa sobom partnera za tr\u010danje<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#13_Pokusajte_barem_malo_uzivati_u_prvom_trcanju\" title=\"13. Poku\u0161ajte barem malo u\u017eivati u prvom tr\u010danju\">13. Poku\u0161ajte barem malo u\u017eivati u prvom tr\u010danju<\/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.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kada le\u017eite na kau\u010du, zami\u0161ljate li kako bi bilo tr\u010dati stazama s osmijehom na licu, pozdravljati druge trka\u010de i maksimalno u\u017eivati u ovoj vje\u017ebi? Ili sanjate da u\u0111ete u autobus, a da vam plu\u0107a ne gore\nnepodno\u0161ljivo nakon tr\u010danja 100 metara? Bez obzira na to privla\u010di li vas <strong>tr\u010danje zbog \u017eelje za vitkijom figurom<\/strong>, boljom kondicijom ili zbog mentalnog odmora, imamo dobre vijesti za vas. Napokon, pravo je vrijeme za po\u010detak. U dana\u0161njem \u010dlanku za vas imamo jednostavan vodi\u010d zahvaljuju\u0107i kojem i oni najljeniji mogu po\u010deti tr\u010dati prvi put.<\/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\" id=\"kako-se-pripremiti-za-prvo-trcanje\"><span class=\"ez-toc-section\" id=\"Kako_se_pripremiti_za_prvo_trcanje\"><\/span>Kako se pripremiti za prvo tr\u010danje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mjesecima ste skupljali hrabrost za svoju prvu vo\u017enju i to se jo\u0161 uvijek nije dogodilo? Zaista ne morate \u010dekati da se zvijezde poravnaju, niti za to trebate koristiti natprirodnu snagu punog mjeseca. No barem je u po\u010detku dobro <strong>usredoto\u010diti se na nekoliko osnovnih stvari.<\/strong> Ako biste tr\u010dali nepripremljeni, va\u0161e prvo tr\u010danje moglo bi biti posljednje. Zato imajte na umu da ne\u0107e do\u017eivjeti iznena\u0111enje onaj tko je spreman. A ako vam u po\u010detku treba malo vi\u0161e motivacije ili jo\u0161 uvijek razmi\u0161ljate o tome \u0161to \u0107e vam tr\u010danje donijeti, ne biste trebali propustiti \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 razloga da po\u010dnete tr\u010dati. Kako \u0107e tr\u010danje promijeniti va\u0161e tijelo?<\/a><\/strong><\/span><\/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\" id=\"1-odaberite-adekvatne-tenisice-za-trcanje\"><span class=\"ez-toc-section\" id=\"1_Odaberite_adekvatne_tenisice_za_trcanje\"><\/span>1. Odaberite adekvatne tenisice za tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je li vam itko ikada rekao da je tr\u010danje super jer za to zapravo ne trebate ni\u0161ta? To nije posve to\u010dno. Kada bismo se usredoto\u010dili na jednu stvar bez koje zaista ne mo\u017eete, to bi definitivno bile <strong>visokokvalitetne tenisice za tr\u010danje.<\/strong> Ne morate kupiti najnoviji model koji koriste vode\u0107i svjetski trka\u010di. Me\u0111utim, ako ipak obu\u010dete tenisice za tr\u010danje s ravnim gumenim potplatima u kojima di\u017eete utege jer vam poma\u017eu u stabilnosti, vrlo je vjerojatno da \u0107ete umjesto opu\u0161taju\u0107eg tr\u010danja patiti. Kada odabirete svoje prve tenisice za tr\u010danje, idealno je potra\u017eiti <strong>savjet stru\u010dnjaka<\/strong>. Mogu vam \u010dak dati i <strong>analizu trake za tr\u010danje<\/strong> na temelju koje zatim mo\u017eete odabrati tenisice koje su ba\u0161 za vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kupnju visokokvalitetnih tenisica za tr\u010danje smatrajte svojim <strong>po\u010detnim ulaganjem koje \u0107e vam se vi\u0161estruko isplatiti.<\/strong> To je nekako kao kad po\u010detnici dobiju propusnicu za teretanu. Kad ju imaju, ne \u017eele da im istekne, pa zapo\u010dinju s treninzima. Uz to, odgovaraju\u0107a obu\u0107a mo\u017ee vam pomo\u0107i <strong>izbje\u0107i neugodne bolove, ozljede i pove\u0107ati ljubav prema tr\u010danju<\/strong>. Va\u017eno je da su tenisice <strong>dizajnirane izravno za tr\u010danje i mogu ubla\u017eiti svaki udar.<\/strong> Za po\u010detak, najbolja opcija bit \u0107e univerzalna obu\u0107a prikladna za sve terene. Ako isprobate tenisice, ne bojte se provesti nekoliko minuta u njima, <strong>usko\u010dite u njih i poku\u0161ajte tr\u010dati uokolo kako biste bili sigurni da su udobne<\/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>Mo\u017eda se bojite da tr\u010danje ne\u0107e dugo potrajati, pa odga\u0111ate ulaganje u tenisice. Ali budite sigurni da <strong>\u0107ete ih koristiti dovoljno, \u010dak i ako ne tr\u010dite<\/strong>. U pravilu su nje\u017enije prema zglobovima i mi\u0161i\u0107no-ko\u0161tanom sustavu u cjelini, pa \u0107e vam izvrsno poslu\u017eiti tijekom \u0161etnji, putovanja i sli\u010dnih aktivnosti.<\/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 odabrati adekvatne tenisice za tr\u010danje?\" class=\"wp-image-258465\" width=\"843\" height=\"562\" title=\"Kako odabrati adekvatne tenisice za tr\u010danje?\" 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\" id=\"2-odaberite-udobnu-odjecu-za-trcanje\"><span class=\"ez-toc-section\" id=\"2_Odaberite_udobnu_odjecu_za_trcanje\"><\/span>2. Odaberite udobnu odje\u0107u za tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trka\u010di po\u010detnici mogu imati problema s procjenom idealnog broja slojeva odje\u0107e za no\u0161enje u odre\u0111enim vremenskim uvjetima. I nije iznena\u0111uju\u0107e. <strong>Bez obzira na to osje\u0107ate li se toplo ili hladno, na vas ne utje\u010de samo vanjska temperatura, ve\u0107 i ki\u0161a, vjetar, snijeg ili sunce.<\/strong> \u0160tovi\u0161e, svaka je osoba druga\u010dija &#8211; trenirka zbog koje se jedan trka\u010d osje\u0107a hladno, mo\u017ee drugog ugrijati. Me\u0111utim, kako bismo vam dali bolju ideju o svemu, ra\u0161\u010dlanit \u0107emo odre\u0111ene opcije kod odje\u0107e koje su meni osobno dobro funkcionirale na danim temperaturama. Mo\u017eete se nadahnuti ili postupno razviti vlastiti priru\u010dnik za obla\u010denje specifi\u010dno za vremenske prilike.<\/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>Slojevi odje\u0107e<\/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, grija\u010d za vrat, tanka funkcionalna majica dugih rukava (upija znoj i grije vas), topla majica dugih rukava (zagrijava i odr\u017eava temperaturu), tanka jakna (koja ne propu\u0161ta vjetar ili vlagu), tople tajice, tanke funkcionalne \u010darape (primjerice, s mje\u0161avinom merino vune), tople \u010darape i lagane sportske rukavice. Ako tr\u010dite po snijegu, ne biste trebali \u0161tedjeti na tenisicama s neklizaju\u0107im potplatima.<\/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\">Sportska traka za glavu s toplinskom izolacijom, tanka funkcionalna majica dugih rukava, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" target=\"_blank\" aria-label=\"topla majica dugih rukava (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topla majica dugih rukava<\/a><\/span> koja zadr\u017eava toplinu (ako pada snijeg, ki\u0161a ili pu\u0161e vjetar, preporu\u010dljivo je odjenuti laganu jaknu), tople tajice, tople \u010darape, a tako\u0111er mo\u017eete nositi i tanke sportske rukavice.<\/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\">Tanka sportska traka za glavu, funkcionalna majica dugih ili kratkih rukava, toplija majica dugih rukava, tajice (mogu biti s toplinskom izolacijom), \u010darape (ako su vam hladne noge, nosite toplije \u010darape, po hladnom vremenu uvijek birajte takve da vam pokrivaju gle\u017enjeve).<\/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\">Funkcionalna majica dugih rukava (mo\u017ee biti s toplinskom izolacijom), tanke tajice (dugih nogavica), funkcionalne \u010darape.&nbsp;<\/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 kratkih ili dugih rukava, tajice s 3\/4 nogavicama, tanke funkcionalne \u010darape.<\/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 kratkih rukava i \u010darape.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25 ili vi\u0161e \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0160to manje to bolje. Svi slojevi trebaju biti od funkcionalnog i laganog materijala kako se tijelo ne bi prekomjerno pregrijavalo.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ako zimi ne tr\u010dite preintenzivno i ve\u0107inu vremena provodite u \u0161etnji, budite svjesni da vam ne\u0107e odmah biti toplo. Zato je bolje da nosite dodatni sloj. Uvijek nastojte da funkcionalni slojevi budu osnova va\u0161e trka\u0107e odje\u0107e koja \u0107e upiti znoj i po potrebi vas hladiti ili ugrijati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, ljeti se vi\u0161e usredoto\u010dite na lak\u0161e materijale od kojih se ne znojite toliko. Istodobno, imajte na umu da \u0107ete se vi\u0161e kretati u odje\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nikad si ne bih oprostio da ne dam jo\u0161 dva korisna prijedloga za \u017eene:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Par kratkih hla\u010da koje zavr\u0161avaju tik ispod stra\u017enjice mo\u017eda ne\u0107e biti najbolja opcija.<\/strong> \u017delite u\u017eivati u tr\u010danju, a ne cijelo vrijeme razmi\u0161ljati o tome ne pokazujete li previ\u0161e. Odlu\u010dite se za kratke hla\u010de koje zavr\u0161avaju barem do sredine bedra. Idealno je da su na donjem rubu opremljene gumom protiv klizanja kako bi se sprije\u010dilo njihovo savijanje ili im je<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/zenske-kratke-hlacice-2in1-black-grey-gymbeam.html\" target=\"_blank\" aria-label=\"u\u0161iven unutarnji sloj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u0161iven unutarnji sloj<\/a><\/span>. To \u0107e vam omogu\u0107iti kretanje bez nepotrebnog izlaganja pogledima.<\/li><li>Ako imate ve\u0107e grudi, <strong>odaberite \u010dvr\u0161\u0107i grudnjak koji \u0107e pru\u017eiti dovoljnu potporu.<\/strong><\/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\" id=\"3-ne-trcite-gladni-niti-odmah-nakon-jela\"><span class=\"ez-toc-section\" id=\"3_Ne_trcite_gladni_niti_odmah_nakon_jela\"><\/span>3. Ne tr\u010dite gladni niti odmah nakon jela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znate li \u0161to je zajedni\u010dko tr\u010danju kada ste jako gladni i tr\u010danju kada ste se prejeli? U oba \u0107ete slu\u010daja po\u017eeljeti da je gotovo i da se uskoro vratite ku\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zadnji put doru\u010dkovali u 6 ujutro i u 14 sati trijumfalno se prvi put odlu\u010dite na tr\u010danje, sasvim je mogu\u0107e da \u0107ete se <strong>suo\u010diti s umorom, nedostatkom energije ili razdra\u017eljivo\u0161\u0107u.<\/strong> Tijekom tr\u010danja ne\u0107ete se osje\u0107ati puno bolje ako u podne za ru\u010dak pojedete pe\u010denu patku s pet okruglica i krenete vje\u017ebati u roku od sat vremena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sigurno ve\u0107 imate ideju koliko pribli\u017eno jedete i koliko vremena tro\u0161ite na probavljanje odre\u0111ene hrane. Nakon obilnijeg jela, poput doru\u010dka ili ru\u010dka, trebali biste pri\u010dekati <strong>najmanje dva sata<\/strong> prije nego \u0161to zapo\u010dnete s intenzivnijim aktivnostima. Me\u0111utim, ako tijekom poslijepodneva imate samo mali me\u0111uobrok, poput pola banane s jogurtom, <strong>vjerojatno \u0107ete mo\u0107i iza\u0107i van nekoliko minuta nakon \u0161to ga dovr\u0161ite.<\/strong> Ovisi o tome kako \u0107ete se osje\u0107ati, slu\u0161ajte svoje tijelo i uzmite u obzir njegove potrebe. Na kraju \u0107ete mo\u017eda otkriti da je <strong>vje\u017ebanje nata\u0161te<\/strong> najbolje za vas \u010dim se probudite. Me\u0111utim, ako niste navikli vje\u017ebati ujutro nata\u0161te, ne mo\u017eete znati kako \u0107e va\u0161e tijelo reagirati na takvu aktivnost. Zato je bolje po\u010deti <strong>vje\u017ebati <span style=\"color: #ff6600\">nakon prvog obroka.<\/span><\/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=\"Mu\u010dnina prilikom tr\u010danja - kako pravilno jesti prije tr\u010danja\" class=\"wp-image-258479\" width=\"843\" height=\"563\" title=\"Mu\u010dnina prilikom tr\u010danja - kako pravilno jesti prije tr\u010danja\" 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\" id=\"4-izbjegavajte-ekstremne-vremenske-uvjete\"><span class=\"ez-toc-section\" id=\"4_Izbjegavajte_ekstremne_vremenske_uvjete\"><\/span>4. Izbjegavajte ekstremne vremenske uvjete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017eu da <strong>ne postoji takva stvar poput lo\u0161eg vremena, ve\u0107 samo lo\u0161e odjeveni trka\u010d.<\/strong> To je definitivno to\u010dno, ali ne i za va\u0161e prvo tr\u010danje. Niste <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/wim-hof-ledeni-covjek-koji-uci-ljude-da-budu-zdraviji-i-mentalno-otporniji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wim Hof<\/a><\/span> da tr\u010dite maraton na -20 \u00b0C u kratkim hla\u010dama i sandalama. Niti je idealno tr\u010dati prvi put u podne kada termometar pokazuje 35 \u00b0C. Umjesto da osjetite radost zbog tr\u010danja, mogli biste dobiti sun\u010danicu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako mo\u017eete, za prvo tr\u010danje odaberite dan kada<strong> nema ki\u0161e, nema vjetra i temperatura je negdje izme\u0111u 5 &#8211; 25 \u00b0C.<\/strong> Takvo \u0107e vrijeme sprije\u010diti da va\u0161a prva trka postane hollywoodska drama koja podsje\u0107a na borbu za opstanak. Kada odaberete prave uvjete, velika je vjerojatnost da ovo ne\u0107e biti va\u0161e zadnje tr\u010danje.<\/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=\"Koja je idealna udaljenost za va\u0161e prvo tr\u010danje?\" title=\"Koja je idealna udaljenost za va\u0161e prvo tr\u010danje?\"\/><\/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\" id=\"5-procijenite-svoju-trenutnu-razinu-kondicije\"><span class=\"ez-toc-section\" id=\"5_Procijenite_svoju_trenutnu_razinu_kondicije\"><\/span>5. Procijenite svoju trenutnu razinu kondicije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predstoji vam <strong>maraton<\/strong> za mjesec dana, pa danas idete na prvo tr\u010danje kako biste malo vje\u017ebali? Mislim da niste <strong>odabrali pravu taktiku.<\/strong> Utrke mogu biti izvrstan motiv kako ne biste prestali trenirati i da imate <strong>odre\u0111eni cilj<\/strong> koji \u017eelite posti\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, prije nego \u0161to se prijavite za masovnu utrku koja ima samo 5 km, barem ju procijenite da vidite je li to zaista sport kojem se \u017eelite posvetiti. Kada osjetite da ste <strong>barem djelomi\u010dno spremni,<\/strong> tada mo\u017eete po\u010deti razmi\u0161ljati o sudjelovanju na utrkama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebali biste napraviti sli\u010dnu procjenu svojih mogu\u0107nosti i sposobnosti prije prvog tr\u010danja kako biste imali <strong>ideju \u0161to mo\u017eete o\u010dekivati od sebe.<\/strong> Ako redovito vje\u017ebate HIIT kod ku\u0107e ili vozite bicikl u jednoli\u010dnoj brzini desetke kilometara bez puno problema, tada je sasvim mogu\u0107e da i prvi put mo\u017eete pretr\u010dati nekoliko kilometara bez ve\u0107ih problema. Ali ako ste posljednjih nekoliko godina proveli <strong>le\u017ee\u0107i na kau\u010du i teretana je za vas blasfemija<\/strong>, nemojte o\u010dekivati da \u0107e sve pro\u0107i bez problema. To jednostavno ne\u0107e uspjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno se ne\u0107ete osje\u0107ati ugodno, plu\u0107a \u0107e vam izgorjeti nakon nekoliko metara, a na kraju \u0107ete ipak ionako zavr\u0161iti hodaju\u0107i. <strong>Po\u010detak uvijek boli.<\/strong> Utjeha mo\u017ee biti u tome da ne\u0107e biti jo\u0161 gore. Sljede\u0107i \u0107e put biti malo bolje.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-odaberite-prikladan-teren\"><span class=\"ez-toc-section\" id=\"6_Odaberite_prikladan_teren\"><\/span>6. Odaberite prikladan teren<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To kako ste se osje\u0107ali na va\u0161em prvom tr\u010danju tako\u0111er \u0107e u velikoj mjeri utjecati na<strong> teren koji odaberete.<\/strong> Vjerojatno znate da strme padine na kojima izbjegavate drve\u0107e i preska\u010dete sru\u0161ene cjepanice vjerojatno nisu prava stvar. <strong>Ravna povr\u0161ina s blagim nagibom kojim se na kraju mo\u017eete popeti \u010dini se boljom opcijom<\/strong> koja vas ne\u0107e obeshrabriti u tr\u010danju. \u0160to se ti\u010de povr\u0161ina, <strong>poku\u0161ajte odabrati ravnu \u0161umsku stazu ili zemljani put kojim je ugodnije kro\u010diti<\/strong> od betona ili cesta. Tr\u010danje na velikom otvorenom prostoru vjerojatno \u0107e vas zabaviti, a istodobno \u0107ete izbje\u0107i <strong>pretrpane biciklisti\u010dke staze<\/strong> na kojima ne znate ho\u0107ete li najprije izbje\u0107i biciklista, osobu na rolama ili mamu s kolicima. Ako imate slu\u0161alice u u\u0161ima, ruta kojom ne prolazi toliko ljudi je i sigurnija za vas.<\/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\" id=\"7-pogledajte-videa-s-temom-pravilne-tehnike-trcanja\"><span class=\"ez-toc-section\" id=\"7_Pogledajte_videa_s_temom_pravilne_tehnike_trcanja\"><\/span>7. Pogledajte videa s temom pravilne tehnike tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Tr\u010danje je prirodno kretanje<\/li><li>I mala djeca mogu tr\u010dati<\/li><li>Nema tu \u0161to, samo zakora\u010dite i potr\u010dite.<\/li><\/ul>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ve\u0107 \u010duli neku od ovih re\u010denica? Sasvim je mogu\u0107e, sve su istinite. Me\u0111utim, ako ste samo le\u017eali na kau\u010du nekoliko godina, vjerojatno vam je puno prirodnije <strong>le\u0107i nego tr\u010dati.<\/strong> Stoga je dobro prije prvog tr\u010danja usredoto\u010diti se na <strong>teoretsku pripremu<\/strong> koja vam mo\u017ee pomo\u0107i na mnogo na\u010dina. Tako\u0111er vam mo\u017ee pomo\u0107i u izbjegavanju ozljeda ili bolova uzrokovanih bilo kakvim pogre\u0161nim pokretima. Internet je prepun tutorijala koji \u0107e vam pokazati <strong>kako se pravilno do\u010dekati na nogu, kakvo treba biti dr\u017eanje tijela i kako uklju\u010diti ruke.<\/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 tr\u010dati?\" title=\"Kako pravilno tr\u010dati?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Naravno, vjerojatno \u0107ete imati dovoljno razloga za brigu tijekom svojeg prvog tr\u010danja i o tehnici ne\u0107ete ni razmi\u0161ljati. Me\u0111utim, sa svakim tr\u010danjem postajat \u0107ete sve bolji i postupno \u0107ete se po\u010deti prisje\u0107ati kako je <strong>trka\u010d u videu opisao pravilan korak<\/strong>. Mogli biste ga i sami isprobati kada tr\u010dite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Puno je lak\u0161e <strong>odmah zapo\u010deti s pravilnom tehnikom, nego nau\u010diti pogre\u0161nu tehniku.<\/strong><\/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\" id=\"na-sto-se-treba-usredotociti\">Na \u0161to se treba usredoto\u010diti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ispravite se<\/strong> i dr\u017eite glavu visoko.<\/li><li><strong>Lagano nagnite tijelo<\/strong> kako biste bili spremni za bilo kakve prirodne pokrete prema naprijed.<\/li><li><strong>Nemojte saviti ramena<\/strong> i previ\u0161e isturiti stra\u017enjicu.<\/li><li>Izbjegavajte <strong>stav nogu u obliku slova X.<\/strong><\/li><li><strong>Ruke dr\u017eite savijene<\/strong> pod kutom od pribli\u017eno 90 stupnjeva u laktu. Dr\u017eite ih u paralelnom polo\u017eaju tijekom kretanja.<\/li><li>Probajte <strong>sletjeti na srednji dio stopala, a ne na petu.<\/strong> Ako usvojite ovo pravilo, va\u0161e \u0107e tijelo bolje podnijeti te\u017ee udare, a mo\u017eete i tr\u010dati br\u017ee. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-disite\"><span class=\"ez-toc-section\" id=\"8_Disite\"><\/span>8. Di\u0161ite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate li videa s ispravnom tehnikom tr\u010danja i jeste li uvjereni da vas vi\u0161e ni\u0161ta ne\u0107e iznenaditi? Mo\u017eda dobro znate kako izgleda pravi pristup i idealan udar stopalom. Me\u0111utim, neki vodi\u010di <strong>zaboravljaju jednu od najva\u017enijih stvari prilikom tr\u010danja, a to je disanje.<\/strong> Optimalnim disanjem <strong>pomo\u0107i \u0107ete u isporuci dovoljno kisika u mi\u0161i\u0107e,<\/strong> zahvaljuju\u0107i \u010demu \u0107ete mo\u0107i posti\u0107i maksimalne performanse. Ispravnim disanjem tako\u0111er mo\u017eete <strong>sprije\u010diti neugodno peckanje sa strane,<\/strong> \u0161to se \u010desto mo\u017ee pojaviti osobito kod po\u010detnika.<\/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\" id=\"kako-pravilno-disati\">Kako pravilno disati?<\/h3>\n\n\n\n<p>Tijekom tr\u010danja imate na raspolaganju <strong>disanje kroz nos, usta ili kombiniranje obje opcije.<\/strong> U hladnijem vremenu definitivno je bolje disati na nos. Zrak se <strong>zagrijava, filtrira i vla\u017ei<\/strong> prije nego \u0161to u\u0111e dalje u tijelo. Ako ve\u0107 imate bolju tjelesnu gra\u0111u, obi\u010dno \u0107ete disati na nos i tr\u010dati bla\u017eim tempom. To te\u0161ko mo\u017eete u\u010diniti dok sprintate. Me\u0111utim, u svakom slu\u010daju <strong>poku\u0161ajte udahnuti tako da zrak do\u0111e direktno do trbuha kako biste pove\u0107ali opskrbu tijela 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>Poku\u0161ajte da vam disanje bude pravilno. Mo\u017eete poku\u0161ati koristiti formulu 2:2 ili 3:1. \u0160to to zna\u010di?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za formulu 2:2<\/strong> duboko udahnite tijekom dva koraka i izdahnite tijekom dva koraka.<\/li><li>Za <strong>formulu 3:1<\/strong> duboko udahnite tijekom tri koraka i izdahnite tijekom jednog koraka. <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>Isprobajte sami \u0161to \u0107e vam vi\u0161e odgovarati. Mo\u017eete \u010dak i izmjenjivati ove formule za disanje prema svom tempu. Ne brinite ako u po\u010detku ne mo\u017eete savladati formulu i samo <strong>dah\u0107ete poput \u017eednog psa.<\/strong> S vremenom je sve bolje, samo treba ustrajati. Ako vas zanima vi\u0161e informacija o pravilnom disanju tijekom vje\u017ebanja, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/\" target=\"_blank\" aria-label=\"Kako pravilno disati prilikom tr\u010danja i vje\u017ebanja i za\u0161to je to va\u017eno? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pravilno disati prilikom tr\u010danja i vje\u017ebanja i za\u0161to je to va\u017eno?<\/a><\/strong><\/span><\/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 disati tijekom tr\u010danja?\" class=\"wp-image-258493\" width=\"843\" height=\"562\" title=\"Kako pravilno disati tijekom tr\u010danja?\" 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\" id=\"9-ne-pretjerujte-u-pocetku\"><span class=\"ez-toc-section\" id=\"9_Ne_pretjerujte_u_pocetku\"><\/span>9. Ne pretjerujte u po\u010detku <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e nove tenisice za tr\u010danje su na nogama, ruta je odabrana, vrijeme vam ide u prilog i tako postajete uzbu\u0111eni i o\u010dekujete da \u0107ete tr\u010dati koliko vas noge nose&#8230; ali one vam nisu dovoljne. A nisu ni plu\u0107a. Nakon nekoliko stotina metara entuzijazam pada i vra\u0107ate se ku\u0107i <strong>razo\u010darani i bijesni na sebe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne brinite, to ne mora zavr\u0161iti tako tragi\u010dno. Zaklju\u010dak je &#8211; <strong>ne pretjerujte na po\u010detku. Nemojte po\u010deti sa sprintom.<\/strong> Ne utrkujete se na 60 metara kao u osnovnoj \u0161koli. Ciljevi su vam, pretpostavljam, ve\u0107i i <strong>\u017eelite pretr\u010dati ve\u0107u udaljenost.<\/strong> Stoga krenite polako, va\u0161 tempo mo\u017ee odgovarati br\u017eoj \u0161etnji. Trebali biste mo\u0107i zadr\u017eati tu brzinu neko vrijeme. \u010cim osjetite da ne mo\u017eete, <strong>slobodno malo hodajte.<\/strong> Kad ste malo odahnuli,<strong> ponovno lagano tr\u010dite<\/strong>. Ako to mo\u017eete, na dobrom ste putu da <strong>umjerenim tempom tr\u010dite jo\u0161 du\u017ee vrijeme.<\/strong> Na taj \u0107ete na\u010din u\u010dinkovito izgraditi svoju<strong> aerobnu izdr\u017eljivost<\/strong> koja \u0107e vam postupno pomo\u0107i da ubrzate i produ\u017eite svoje rute.<\/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\" id=\"10-postavite-si-realne-ciljeve\"><span class=\"ez-toc-section\" id=\"10_Postavite_si_realne_ciljeve\"><\/span>10. Postavite si realne ciljeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova je to\u010dka usko povezana s prethodnom, kada smo vam savjetovali da <strong>na po\u010detku<\/strong> <strong>ne pretjerujete.<\/strong> Ako zamislite da \u0107ete prvi put pretr\u010dati 15 kilometara umjerenim tempom, vjerojatno \u0107ete biti razo\u010darani. <strong>Va\u0161e tijelo nije naviknuto na novu vje\u017ebu<\/strong>, stoga je va\u017eno postaviti realniji cilj za koji \u0107ete vjerojatnije da ga mo\u017eete posti\u0107i. Idealno je odabrati udaljenost za prvo tr\u010danje koju mo\u017eete bez problema prepje\u0161a\u010diti. Imate li svoju rutu kojom vikendom idete u \u0161etnju?<strong> Poku\u0161ajte ju barem djelomi\u010dno pretr\u010dati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne idete u \u0161etnju, mo\u017eda \u0107e vam <strong>5 kilometara<\/strong> biti savr\u0161eno za prvi put. Dok planirate rutu, imajte na umu da se jo\u0161 morate i vratiti istom. Stoga krenite rutom koja <strong>nije predaleko od va\u0161eg doma<\/strong> kako ne biste do\u0161li u situaciju da ste iscrpljeni, \u017eedni i kilometrima daleko od ku\u0107e. Zanima li vas kako ostati zainteresirani za tr\u010danje? Pro\u010ditajte na\u0161 \u010dlanak<span style=\"color: #ff6600\"><strong> 5 savjeta koji \u0107e vam pomo\u0107i da ostanete aktivni, motivirani i nastavite vje\u017ebati kod ku\u0107e.<\/strong><\/span><\/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 zagrijati prije tr\u010danja\" class=\"wp-image-258444\" title=\"Kako se pravilno zagrijati i istegnuti prije tr\u010danja\" 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\" id=\"11-napravite-zagrijavanje-prije-trcanja\"><span class=\"ez-toc-section\" id=\"11_Napravite_zagrijavanje_prije_trcanja\"><\/span>11. Napravite zagrijavanje prije tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Radite li od ku\u0107e i danju putujete samo izme\u0111u hladnjaka, uredske stolice i WC-a? Tada vjerojatno nije najbolja ideja da jednostavno po\u010dnete tr\u010dati bez ikakvog kretanja prije toga. Mogli biste se osje\u0107ati <strong>nespretno, glomazno, a ni va\u0161e performanse vam ne bi puno vrijedile.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, prije samog tr\u010danja <strong>mi\u0161i\u0107e istegnite i zagrijte, to ih bolje priprema za naprezanje.<\/strong> Neko vrijeme mo\u017eete laganim tempom preskakati u\u017ee za preskakanje ili isprobajte osnove tr\u010danja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako za to prije niste \u010duli, radi se o nizu elemenata, poput dobrih starih predno\u017eenja i zano\u017eenja petom i iskoraka, koje bi trebalo uklju\u010diti prije samog procesa. Uvelike \u0107ete pove\u0107ati kretanje uko\u010denih nogu tijekom dana, pobolj\u0161ati koordinaciju, rad nogu i <strong>pove\u0107ati vjerojatnost izbjegavanja ozljeda.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er je po\u017eeljno uklju\u010diti<strong> istezanje prije tr\u010danja, \u0161to \u0107e podr\u017eati va\u0161u fleksibilnost.<\/strong> Zagrijavanje i brzo istezanje mo\u017eete do\u017eivjeti kao nepotrebno ili kao gubljenje vremena. Me\u0111utim, ako ne podcijenite ovu fazu pripreme, <strong>tr\u010dat \u0107ete puno bolje<\/strong>. Ako je lijepo vrijeme, zagrijte se vani. Lijepo \u0107e vas prilagoditi predstoje\u0107oj aktivnosti. Zimi je bolje da se ovoj pripremi posvetite iz udobnosti vlastitog doma kako vam ne bi bilo prehladno. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"12-povedite-sa-sobom-partnera-za-trcanje\"><span class=\"ez-toc-section\" id=\"12_Povedite_sa_sobom_partnera_za_trcanje\"><\/span>12. Povedite sa sobom partnera za tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lak\u0161e je udvoje,<\/strong> a ako zapo\u010dnete s tr\u010danjem, sigurno \u0107ete cijeniti partnera koji \u0107e vas <strong>podr\u017eati, motivirati i eventualno patiti s vama.<\/strong> \u0160tovi\u0161e, ako iza\u0111ete zajedno van, ve\u0107a je \u0161ansa da ne\u0107ete odustati od svojih treninga uz me\u0111usobni dogovor. Stoga pogledajte oko sebe i poku\u0161ajte odabrati prijatelja koji bi mogao biti na istoj razini kao i vi. Mogu vam pomo\u0107i i poznanici koji redovito tr\u010de i mogu vam <strong>objasniti ispravnu tehniku.<\/strong> Ali na po\u010detku nemojte ra\u010dunati na dulje zajedni\u010dke trke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vi\u0161e volite vje\u017ebati sami, barem se opremite parom slu\u0161alica za tr\u010danje i <strong>opakim popisom za reprodukciju<\/strong> koji vam ne\u0107e dopustiti da odustanete. <strong>Slu\u0161anje podcastova<\/strong> tako\u0111er mo\u017ee pomo\u0107i. Ako uronite u pri\u010du, mo\u017eda \u0107ete potpuno zaboraviti da zapravo tr\u010dite.<\/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\" id=\"13-pokusajte-barem-malo-uzivati-u-prvom-trcanju\"><span class=\"ez-toc-section\" id=\"13_Pokusajte_barem_malo_uzivati_u_prvom_trcanju\"><\/span>13. Poku\u0161ajte barem malo u\u017eivati u prvom tr\u010danju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lako je re\u0107i, zar ne? Poku\u0161ajte si <strong>tr\u010danje u\u010diniti izazovom, ali nemojte previ\u0161e zahtjevati od samoga sebe.<\/strong> Odaberite rutu koja je prikladna za po\u010detnike, a ako ne mo\u017eete podnijeti tempo, usporite ili hodajte. <strong>Promatrajte svoju okolinu i radujte se jer ste u tome uspjeli.<\/strong> Nisu to bile samo rije\u010di, nego ste stvarno tr\u010dali. Ovo je sjajan po\u010detak da jednog dana pove\u0107ate svoju ljubav prema tr\u010danju.<\/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\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pa, jeste li spremni za svoje prvo tr\u010danje?<\/strong> Vjerujemo da zahvaljuju\u0107i na\u0161im savjetima to zaista mo\u017eete u\u010diniti, obu\u0107i svoje tenisice za tr\u010danje i krenuti. Mo\u017eda je prvi put neudobno i neugodno, ali s vremenom \u0107e prestati. <strong>Ono \u0161to uspje\u0161ne ljude dijeli od drugih jest to \u0161to ih prvi neuspjeh ne odvra\u0107a od namjere i oni nastavljaju slijediti svoj cilj.<\/strong> Zato razmislite i budite strpljivi. S vremenom \u0107e vam se sigurno svidjeti i mo\u017eda \u0107ete tada <strong>istr\u010dati svoj prvi maraton<\/strong>. A ako ne, nema veze. Mnogo je drugih izvrsnih sportova kojima se mo\u017eete baviti. Glavna stvar je u\u017eivati u slobodi kretanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako vam ide s time &#8211; smatrate li se redovitim trka\u010dem ili \u010dekate pravi trenutak da prvi put obu\u010dete svoje tenisice za tr\u010danje i krenete? Podijelite svoje iskustvo s nama u dijelu s komentarima, a ako vam se ovaj \u010dlanak svidio, ne zaboravite ga podijeliti sa svojim prijateljima.<\/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 po\u010deti tr\u010dati?  Imamo za vas jednostavan vodi\u010d koji \u010dak i onima koji su najljeniji omogu\u0107uje da iza\u0111u na kraj s tr\u010danjem prvi put.<\/p>\n","protected":false},"author":100,"featured_media":258512,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6692,6884,6368,6260],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-279580","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kardio-hr","9":"tag-motivacija-hr","10":"tag-mrsavljenje-hr","11":"tag-trcanje-hr","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 po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako po\u010deti tr\u010dati? Ovaj jednostavan vodi\u010d savjetovat \u0107e vas kako se pripremiti za tr\u010danje, kako odabrati tenisice za tr\u010danje i kako disati dok tr\u010dite.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako po\u010deti tr\u010dati? Ovaj jednostavan vodi\u010d savjetovat \u0107e vas kako se pripremiti za tr\u010danje, kako odabrati tenisice za tr\u010danje i kako disati dok tr\u010dite.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-20T12:02:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-10T16:30:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike\",\"datePublished\":\"2021-07-20T12:02:39+00:00\",\"dateModified\":\"2022-02-10T16:30:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\"},\"wordCount\":3523,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png\",\"keywords\":[\"kardio\",\"motivacija\",\"mr\u0161avljenje\",\"tr\u010danje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\",\"name\":\"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png\",\"datePublished\":\"2021-07-20T12:02:39+00:00\",\"dateModified\":\"2022-02-10T16:30:16+00:00\",\"description\":\"Kako po\u010deti tr\u010dati? Ovaj jednostavan vodi\u010d savjetovat \u0107e vas kako se pripremiti za tr\u010danje, kako odabrati tenisice za tr\u010danje i kako disati dok tr\u010dite.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike - GymBeam Blog","description":"Kako po\u010deti tr\u010dati? Ovaj jednostavan vodi\u010d savjetovat \u0107e vas kako se pripremiti za tr\u010danje, kako odabrati tenisice za tr\u010danje i kako disati dok tr\u010dite.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/","og_type":"article","og_title":"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike - GymBeam Blog","og_description":"Kako po\u010deti tr\u010dati? Ovaj jednostavan vodi\u010d savjetovat \u0107e vas kako se pripremiti za tr\u010danje, kako odabrati tenisice za tr\u010danje i kako disati dok tr\u010dite.","og_url":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/","og_site_name":"GymBeam Blog","article_published_time":"2021-07-20T12:02:39+00:00","article_modified_time":"2022-02-10T16:30:16+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike","datePublished":"2021-07-20T12:02:39+00:00","dateModified":"2022-02-10T16:30:16+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/"},"wordCount":3523,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png","keywords":["kardio","motivacija","mr\u0161avljenje","tr\u010danje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/","url":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/","name":"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png","datePublished":"2021-07-20T12:02:39+00:00","dateModified":"2022-02-10T16:30:16+00:00","description":"Kako po\u010deti tr\u010dati? Ovaj jednostavan vodi\u010d savjetovat \u0107e vas kako se pripremiti za tr\u010danje, kako odabrati tenisice za tr\u010danje i kako disati dok tr\u010dite.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-38.png","width":1200,"height":628,"caption":"Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/279580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=279580"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/279580\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/258512"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=279580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=279580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=279580"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=279580"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=279580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}