{"id":284926,"date":"2021-08-06T11:37:57","date_gmt":"2021-08-06T09:37:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=284926"},"modified":"2021-08-06T11:38:00","modified_gmt":"2021-08-06T09:38:00","slug":"je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/","title":{"rendered":"Je tek dolgo\u010dasen? Razkrili vam bomo, kako ga vzljubiti in se nenehno izbolj\u0161evati"},"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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#9_nasvetov_za_popestritev_teka_in_motivacijo\" title=\"9 nasvetov za popestritev teka in motivacijo\">9 nasvetov za popestritev teka in motivacijo<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#1_Prisluhnite_svojemu_telesu\" title=\"1. Prisluhnite svojemu telesu\">1. Prisluhnite svojemu telesu<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#2_Spremljajte_svoj_napredek\" title=\"2. Spremljajte svoj napredek\">2. Spremljajte svoj napredek<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#3_Poiscite_si_tekaskega_partnerja\" title=\"3. Poi\u0161\u010dite si teka\u0161kega partnerja\">3. Poi\u0161\u010dite si teka\u0161kega partnerja<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#4_Zadajte_si_nove_izzive_in_cilje\" title=\"4. Zadajte si nove izzive in cilje\">4. Zadajte si nove izzive in cilje<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#5_Poskusite_z_vodenimi_treningi\" title=\"5. Poskusite z vodenimi treningi\">5. Poskusite z vodenimi treningi<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#6_Ustvarite_energicni_seznam_predvajanja\" title=\"6. Ustvarite energi\u010dni seznam predvajanja\">6. Ustvarite energi\u010dni seznam predvajanja<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#7_Poslusajte_podcaste\" title=\"7. Poslu\u0161ajte podcaste\">7. Poslu\u0161ajte podcaste<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#8_Spreminjajte_poti\" title=\"8. Spreminjajte poti\">8. Spreminjajte poti<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#9_Kupite_si_nekaj_novega\" title=\"9. Kupite si nekaj novega\">9. Kupite si nekaj novega<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#Kako_nenehno_izboljsevati_svoj_tek\" title=\"Kako nenehno izbolj\u0161evati svoj tek?\">Kako nenehno izbolj\u0161evati svoj tek?<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#1_Pojejte_ustrezno_kolicino_kakovostne_hrane\" title=\"1. Pojejte ustrezno koli\u010dino kakovostne hrane\">1. Pojejte ustrezno koli\u010dino kakovostne hrane<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#2_Ne_pozabite_na_regeneracijo\" title=\"2. Ne pozabite na regeneracijo\">2. Ne pozabite na regeneracijo<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#3_Postopoma_povecujte_razdaljo_ki_jo_pretecete\" title=\"3. Postopoma pove\u010dujte razdaljo, ki jo prete\u010dete\">3. Postopoma pove\u010dujte razdaljo, ki jo prete\u010dete<\/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\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#4_Pospesite_tempo\" title=\"4. Pospe\u0161ite tempo\">4. Pospe\u0161ite tempo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#5_Spreminjajte_razdaljo_teka\" title=\"5. Spreminjajte razdaljo teka\">5. Spreminjajte razdaljo teka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#6_Vkljucite_HIIT\" title=\"6. Vklju\u010dite HIIT\">6. Vklju\u010dite HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#7_Dodajte_vaje_z_lastno_telesno_tezo\" title=\"7. Dodajte vaje z lastno telesno te\u017eo\">7. Dodajte vaje z lastno telesno te\u017eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#8_Ukvarjajte_se_tudi_z_drugimi_sporti\" title=\"8. Ukvarjajte se tudi z drugimi \u0161porti\">8. Ukvarjajte se tudi z drugimi \u0161porti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Va\u0161 prvi tek je zaklju\u010den in lahko ste upravi\u010deno ponosni nase, da ste se odlo\u010dili za za\u010detek tega izziva. Toda to ne bi smelo predstavljati konca va\u0161ega truda. Zdaj se moramo potruditi, da vas prepri\u010damo v to, da <strong>va\u0161 prvi tek ne bo tudi va\u0161 zadnji<\/strong>. Kako pa poskrbeti, da bo tek zabaven, da ostanemo motivirani in se nenehno izbolj\u0161ujemo? V dana\u0161njem \u010dlanku imamo za vas nekaj nasvetov, zahvaljujo\u010d katerim si lahko <strong>preprosto prite\u010dete svoj prvi maraton.<\/strong><\/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=\"9_nasvetov_za_popestritev_teka_in_motivacijo\"><\/span>9 nasvetov za popestritev teka in motivacijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017ee nekaj \u010dasa te\u010dete, se vam morda zdi, da je ta \u0161port nekoliko dolgo\u010dasen. Ista pot, isti gibi telesa, isti ljudje okoli vas, ista glasba? Zato stopite iz samega stereotipa in naredite to aktivnost <strong>nekoliko bolj zabavno<\/strong>. Za vas imamo nekaj nasvetov, kako to storiti.<\/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_Prisluhnite_svojemu_telesu\"><\/span>1. Prisluhnite svojemu telesu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda se to sli\u0161i kot bedni kli\u0161e, vendar resni\u010dno deluje. In \u010deprav ta nasvet ni povsem povezan z zabavo, ga boste prav tako cenili. \u010ce ste pred kratkim zaklju\u010dili s svojim prvim tekom, se morate spomniti, kako ste se po\u010dutili drugi in tretji dan po tem. <strong>So vas bolele vse mi\u0161ice v telesu<\/strong>, niste mogli priti do kopalnice, hoja po stopnicah pa se vam je zdela nad\u010dlove\u0161ki podvig? To sploh ni presenetljivo. Verjetno je \u0161lo za novo vrsto gibanja telesa, ki je niste izvajala preve\u010d pogosto, zato ste morda prvi\u010d malce pretiravali.<\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-843x1124.jpeg\" alt=\"Regeneracija s pomo\u010djo masa\u017ene pi\u0161tole\" class=\"wp-image-276761\" title=\"Regeneracija s pomo\u010djo masa\u017ene pi\u0161tole\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-22-at-19.57.06-2.jpeg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Da bi se naslednji\u010d izognili podobnim ob\u010dutkom, ne pozabite na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ogrevanje in dinami\u010dno raztezanje<\/a><\/span>. O\u010ditno je, da ne smete precenjevati svoje mo\u010di in pove\u010devati ekstremnega obsega treninga. Upo\u0161tevajte tako imenovano <strong>pravilo 10%<\/strong>, ki vam pove, koliko lahko pove\u010date obseg treninga po 7 dneh. \u010ce prvi teden prete\u010dete skupaj 20 km, naslednji teden temu dodajte \u0161e 2 km. Morda se vam to pove\u010danje zdi prepo\u010dasno. To pa ni povsem res. V dveh mesecih lahko pristanete na 40 km na teden, kar je <strong>dvakrat ve\u010d od za\u010detne vrednosti<\/strong>. S postopnim dodajanjem boste telesu pomagali, da se bolje prilagodi nara\u0161\u010dajo\u010di obremenitvi. To bo zmanj\u0161alo tveganje za po\u0161kodbe, ki so posledica pretreniranosti, in verjetno boste dosegali bolj\u0161e rezultate. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napredni teka\u010di pa morajo poslu\u0161ati tudi svoje telo. \u010ce ste za popoldan \u017ee na\u010drtovali pot in se \u0161e vedno ne po\u010dutite dobro v svoji ko\u017ei, imate bole\u010dine v nogah ali ste utrujeni, je bolje, da <strong>tek prelo\u017eite na naslednji dan<\/strong>. Telesu boste tako dali prostor za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"zadostno regeneracijo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zadostno regeneracijo<\/a><\/span>, kar je prav tako pomembno kot trening sam. Namesto teka se lahko odpravite na po\u010dasen sprehod, v savno ali na masa\u017eo. To lahko naredite tudi doma s pomo\u010djo <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017ene pi\u0161tole (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017ene pi\u0161tole<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\"valja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">valja<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A utrujenosti ne zamenjajte z lenobo. S tem se morate spopasti. \u010ce se spra\u0161ujete, kako to storiti, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-smo-leni-in-kaj-lahko-storimo-glede-tega\/\" target=\"_blank\" aria-label=\"Zakaj smo leni in kaj lahko storimo glede tega? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj smo leni in kaj lahko storimo glede tega?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Spremljajte_svoj_napredek\"><\/span>2. Spremljajte svoj napredek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako boste spremljali svoj napredek, je odvisno od vas. Nekaterim je morda v\u0161e\u010d <strong>teka\u0161ki dnevnik<\/strong>, kamor zapisujejo podrobnej\u0161e informacije. Drugi imajo morda raje mobilne aplikacije, v katerih sledijo <strong>podrobnim statistikam dolo\u010denega teka<\/strong>. Kakorkoli \u017ee, lepo je videti, da se izbolj\u0161ujete. Prepri\u010dana sem, da vas bo to spodbudilo, da boste trenirali \u0161e pogosteje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite slediti svojemu napredku, vendar pri tem ne \u017eelite porabiti preve\u010d \u010dasa, vam lahko priporo\u010dim <strong>aplikacije, kot so Runkeeper, Runtastic ali Strava<\/strong>. \u010ce imate pametno uro, lahko uporabite <strong>povezane aplikacije v telefonu<\/strong>. Vse, kar morate storiti, je, da ju pred tekom vklopite in na koncu izklopite, to je vse. Vse statisti\u010dne podatke bo nato pripravila sama aplikacija. Postopno izbolj\u0161anje, ki ga boste videli na lestvicah, vas bo zagotovo motiviralo, da pri treningih ne popu\u0161\u010date. Prepri\u010dana sem, da boste z veseljem gledali, kako pred enim letom niste mogli prete\u010di kilometra v manj kot \u0161estih minutah, zdaj pa to opravite minuto hitreje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda pa je va\u0161 cilj druga\u010den. Mogo\u010de vam ni mar za zmogljivost, ampak \u017eelite nekaj drugega, na primer <strong>shuj\u0161ati<\/strong>. Tek je precej zahteven \u0161port, zato lahko z njim <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\"porabite kar nekaj kalorij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">porabite kar nekaj kalorij<\/a><\/span>. \u010ce \u017eelite nadaljevati in dose\u010di svojo sanjsko telesno te\u017eo, opazujte napredek na svoji postavi. Fotografirajte se <strong>pred za\u010detkom teka\u0161ke pustolov\u0161\u010dine, nato pa vsakih 14 dni.<\/strong> Na telesu boste opazili tudi tiste najmanj\u0161e spremembe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri fotografiranju vam lahko pomagajo tudi posebne aplikacije. Te bodo ujele telo v istem polo\u017eaju, tako da boste na\u0161li najmanj\u0161e razlike. Poleg fotografij pa je priporo\u010dljivo spremljati tudi telesne mere ali telesno te\u017eo za bolj\u0161o preglednost. Toda poglejte z nekoliko bolj kriti\u010dnega vidika. Tudi tehtnica se lahko tudi poigra z va\u0161o glavo. In \u010deprav boste garali za dosego svojega cilja, vam bo tehtnica morda <strong>po enem mesecu pokazala \u0161e dodaten kilogram<\/strong>. Vendar to ne pomeni, da ste pridobili kilogram ma\u0161\u010dobe. Ve\u010d o tem vam bo povedal \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\"Zakaj tehtnica ka\u017ee ve\u010dje \u0161tevilke in to ni ma\u0161\u010doba (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj tehtnica ka\u017ee ve\u010dje \u0161tevilke in to ni ma\u0161\u010doba<\/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\/07\/iStock-860688956-1124x750.jpg\" alt=\"Kako slediti svojemu teka\u0161kemu napredku?\" class=\"wp-image-276777\" width=\"843\" height=\"563\" title=\"Kako slediti svojemu teka\u0161kemu napredku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-860688956-2048x1367.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=\"3_Poiscite_si_tekaskega_partnerja\"><\/span>3. Poi\u0161\u010dite si teka\u0161kega partnerja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih je lahko zelo te\u017eko, \u010de te\u010dete brez navideznega bi\u010da, ki bi vas priganjal. Vse skupaj bo veliko <strong>la\u017eje, \u010de si najdete teka\u0161kega partnerja<\/strong>. Motiviral vas bo, da daste vse od sebe, tudi \u010de tega ne \u017eelite. \u010ce imate med tekom krizo, vas bo podprl in poskrbel, da ne boste obupali. Hkrati pa med pogovorom kilometri minevajo veliko hitreje. In \u010de vam ni do pogovora, lahko skupaj vsaj sopihata. To bo \u0161e poglobilo vajino prijateljstvo. \u010ce ste bolj intenzivni teka\u010di, lahko s partnerjem med po\u010dasnej\u0161im treningom vklju\u010dite <strong>sprinterske intervale<\/strong> (npr. kdo bo prvi pritekel do naslednje svetilke ali druge to\u010dke). To bo izbolj\u0161alo va\u0161e fizi\u010dno stanje in hkrati popestrilo va\u0161 tek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de nimate osebe, s katero bi lahko tekli, lahko <strong>svoje rezultate vsaj delite s prijatelji prek teka\u0161kih aplikacij<\/strong>. Tudi zaradi tega bi lahko vstali s kav\u010da in teh nekaj kilometrov pretekli hitreje od ostalih.<\/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\/07\/iStock-1256346423-1124x751.jpg\" alt=\"Delite svoj napredek med tekom\" class=\"wp-image-276795\" width=\"843\" height=\"563\" title=\"Delite svoj napredek med tekom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-2048x1368.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_Zadajte_si_nove_izzive_in_cilje\"><\/span>4. Zadajte si nove izzive in cilje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi se motivirali za dolo\u010dene aktivnosti, je dobro, \u010de si postavite tudi cilj, ki ga boste dosegli. V zvezi s tem so lahko <strong>mejniki povezani z razdaljo, pogostostjo treninga ali hitrostjo.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot drugi cilji mora biti tudi va\u0161 teka\u0161ki cilj:<\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>specifi\u010den<\/li><li>merljiv<\/li><li>dosegljiv<\/li><li>ustrezen<\/li><li>\u010dasovno omejen<\/li><\/ul>\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 k temu pristopiti prakti\u010dno?<\/h3>\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<p><strong>Slabo zastavljeni cilji:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Redno bom tekel.<\/li><li>Tekel bom na maratonu.<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Dobro zastavljeni cilji:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Tekel bom trikrat na teden vsaj \u0161tirideset minut.<\/li><li>V enem mesecu bom pretekel 5 km v manj kot 30 minutah.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Tudi <strong>tekmovanja v teku<\/strong>, na katera se prijavite, so lahko za vas gonilna sila. Vendar ne precenjujte svojih sposobnosti. Idealno je za\u010deti s petimi ali desetimi kilometri in ne takoj z maratonom. Lahko pa se tudi <strong>prijavite na razli\u010dne izzive v teka\u0161ki aplikaciji<\/strong>, v kateri nastavite, koliko kilometrov \u017eelite prete\u010di do dolo\u010denega datuma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pregledu lahko nato vidite, \u010de ste vsaj na pol poti do cilja ali koliko kilometrov vam je \u0161e ostalo. V zadnjem \u010dasu postajajo <strong>virtualni teki<\/strong> vse bolj priljubljeni, saj vsak teka\u010d te\u010de kjer \u017eeli z vklopljeno teka\u0161ko aplikacijo. Pogosto je tak\u0161no dejanje povezano tudi s finan\u010dno podporo dolo\u010denih posameznikov ali ustanov. Poleg tega, da boste delali na svojem telesu, lahko s tem naredite tudi dobro delo, tako da pomagate drugim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"5_Poskusite_z_vodenimi_treningi\"><\/span>5. Poskusite z vodenimi treningi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate v svoji sose\u0161\u010dini teka\u0161ki klub? \u010ce je temu tako, se poskusite pridru\u017eiti drugim pri treningu. Ne samo, da boste med teka\u010di na\u0161li nove prijatelje, ampak boste zagotovo pridobili tudi <strong>nova teoreti\u010dna in prakti\u010dna znanja<\/strong>. Lahko celo delate na ve\u0161\u010dinah, na primer dihanju ali hoji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V zvezi z zmogljivostjo poskusite z <strong>vodenim tekom tudi v spletnih aplikacijah<\/strong>, kjer vam glas v slu\u0161alkah pove, <strong>na kaj se morate osredoto\u010diti, kdaj dati ve\u010d od sebe, kdaj upo\u010dasniti itd<\/strong>. \u010ce vam danes ni do teka, vas bo to lahko spodbudilo k bolj\u0161im rezultatom.<\/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=\"6_Ustvarite_energicni_seznam_predvajanja\"><\/span>6. Ustvarite energi\u010dni seznam predvajanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj vam lahko pomaga izbolj\u0161ati tek? Poleg dobre <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/pre-workout-stimulant-thor-gymbeam.html\" target=\"_blank\" aria-label=\"priprave na trening (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">priprave na trening<\/a><\/span> ali bli\u017eajo\u010de se nevihte je to vsekakor tudi <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/\" target=\"_blank\" aria-label=\"glasba (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glasba<\/a><\/strong><\/span>. Ni va\u017eno, ali ste ljubitelji rocka, metala, rapa ali popa. Seznam predvajanja, ki ga sestavite po svojem okusu, bo po va\u0161ih \u017eilah pognal mo\u010d, tudi ko te\u010dete po najnapornej\u0161em hribu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko jih raz\u010dlenite po <strong>\u017eanru, razpolo\u017eenju ali hitrosti<\/strong>. Razvrstite jih tudi po BPM (udarcev na minuto \/ tempo). Ta vrednost ozna\u010duje, koliko &#8220;udarcev&#8221; je v skladi vsako minuto. Ve\u010dja kot je vrednost BPM v skladbi, hitrej\u0161i je njen tempo. \u010ce se boste odpravili na 5 km sprint in pri tem podirali svoj osebni rekord, poi\u0161\u010dite <strong>teka\u0161ki seznam predvajanja z visoko vrednostjo BPM (tudi do 190)<\/strong> in kar najbolje izkoristite svoje sposobnosti. <span style=\"color: #ff6600\">[3]<\/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\/07\/iStock-522295359-1124x731.jpg\" alt=\"Katera glasba je najbolj\u0161a za tek?\" class=\"wp-image-276810\" width=\"843\" height=\"548\" title=\"Katera glasba je najbolj\u0161a za tek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-1124x731.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-400x260.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-1536x999.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-522295359-2048x1332.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=\"7_Poslusajte_podcaste\"><\/span>7. Poslu\u0161ajte podcaste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste \u017ee poslu\u0161ali \u017ee vse svoje sezname predvajanja ali niste razpolo\u017eeni za glasbo, je \u010das, da <strong>daste prilo\u017enost tudi izgovorjeni besedi<\/strong>. Dandanes je toliko podcastov, da vsak najde nekaj zase. Poslu\u0161ate lahko novice, \u017eivljenjske zgodbe, znanstvene analize ali poskusite podcast, ki vas bo obogatil z razli\u010dnimi informacijami, ne le iz sveta fitnesa. Dobro se boste po\u010dutili, \u010de boste del dneva pre\u017eiveli aktivno, poleg tega pa se boste <strong>nau\u010dili nekaj novega<\/strong>. Epizode va\u0161ih najljub\u0161ih <span style=\"color: #ff6600\"><a aria-label=\"podcastov (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/najboljsih-17-fitnes-podcastov-o-vadbi-in-zdravi-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podcastov<\/a><\/span> lahko shranite za tek, kar vas bo \u0161e bolj spodbudilo k tej aktivnosti.<\/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=\"8_Spreminjajte_poti\"><\/span>8. Spreminjajte poti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekanje v krogu do konca kolesarske steze in nazaj kmalu ne bi bilo ve\u010d zabavno niti za najve\u010dje ljubitelje teka. Ta stereotip <strong>hitro postane dolgo\u010dasen<\/strong>. \u010ce \u017eelite u\u017eivati v teku, <strong>spremenite pot<\/strong>. In \u010de se vam zdi, da sosesko \u017ee poznate, se odpeljite nekaj kilometrov stran in tek za\u010dnite nekje drugje. Spoznali boste svojo okolico, kilometri pa bodo minili veliko hitreje. \u010ce se izgubite, ne pozabite imeti GPS-a vedno pri sebi.<\/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=\"9_Kupite_si_nekaj_novega\"><\/span>9. Kupite si nekaj novega<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zlasti \u017eenske se bodo zagotovo strinjale z mano, da bodo <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" aria-label=\"nova \u0161portna obla\u010dila (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nova \u0161portna obla\u010dila<\/a><\/span> preprosto poskrbela za novo motivacijo tudi najbolj lenih ljudi<\/strong>. \u0160koda bi bilo, da nova majica s kratkimi rokavi, trenirka ali pajkice v omari nabirajo prah. Lahko pa se osre\u010dite tudi s tehnolo\u0161kimi pripomo\u010dki. Na primer, privo\u0161\u010dite si pla\u010dljivo razli\u010dico teka\u0161ke aplikacije ali pa si postavite ve\u010dji cilj z dragocenej\u0161o nagrado. Kaj pa, \u010de bi <strong>po prete\u010denih 1.000 kilometrih kupili novo \u0161portno uro ali slu\u0161alke?<\/strong> To bi vas lahko spodbudilo tudi k temu, da nekaj kilometrov prete\u010dete tudi po de\u017eju.<\/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\/07\/R5A6130-1-1124x749.jpeg\" alt=\"Motivirajte se za tek z novimi \u0161portnimi obla\u010dili\" class=\"wp-image-276828\" width=\"843\" height=\"562\" title=\"Motivirajte se za tek z novimi \u0161portnimi obla\u010dili\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-2048x1365.jpeg 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=\"Kako_nenehno_izboljsevati_svoj_tek\"><\/span>Kako nenehno izbolj\u0161evati svoj tek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi \u010de u\u017eivate v teku, verjetno vedno pri\u010dakujete nekoliko bolj\u0161e rezultate. Bi radi<strong> tekli hitreje ali premagali dalj\u0161o razdaljo?<\/strong> \u010ce imate pravo tehniko \u017ee v malem prstu, se osredoto\u010dite na naslednje to\u010dke, ki vam lahko pomagajo.<\/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_Pojejte_ustrezno_kolicino_kakovostne_hrane\"><\/span>1. Pojejte ustrezno koli\u010dino kakovostne hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zadostna koli\u010dina hranil iz kakovostnih virov<\/strong> je osnova za stalno izbolj\u0161anje. Morda pa boste o tem \u0161e posebej razmi\u0161ljali, \u010de posku\u0161ate shuj\u0161ati, ste v kalori\u010dnem primanjkljaju in pri\u010dakujete, da se boste vsaki\u010d, ko te\u010dete, izbolj\u0161ali. \u010ce va\u0161e telo nima dovolj energije, <strong>vam verjetno ne bo pomagalo pri ve\u010dji zmogljivosti in bolj\u0161im rezultatom<\/strong>. Zato morate dolo\u010diti svoje prioritete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali \u017eelite shuj\u0161ati in ste zato pripravljeni sprejeti morebitno zmanj\u0161anje zmogljivosti ali se na primer pripravljate na tekmo in morate biti \u010dim hitrej\u0161i? Izbira je va\u0161a. Ve\u010d o tveganjih, povezanih z nizkim vnosom hranil, preberite v \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/\" target=\"_blank\" aria-label=\"Kaj se zgodi z va\u0161im telesom, \u010de ne jeste dovolj? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj se zgodi z va\u0161im telesom, \u010de ne jeste dovolj?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de se spra\u0161ujete, koliko kalorij morate zau\u017eiti, da shuj\u0161ate, ostanete v formi, ohranite postavo ali pridobite mi\u0161i\u010dno maso, uporabite na\u0161 <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"kalkulator vnosa energije. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulator vnosa energije.<\/a><\/strong> [4-5]<\/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\"><span class=\"ez-toc-section\" id=\"2_Ne_pozabite_na_regeneracijo\"><\/span>2. Ne pozabite na regeneracijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadosten <strong>po\u010ditek je prav tako pomemben kot trening.<\/strong> Toda mnogi ljudje v upanju na najbolj\u0161e rezultate na to preprosto pozabijo. In rezultat tega? Prehiteli jih bodo \u0161portniki, ki ne pozabijo na regeneracijo. Zakaj je to tako pomembno? V \u0161portu pride do po\u0161kodb mi\u0161ic, in sicer <strong>majhnih raztrganin v mi\u0161i\u010dnih vlaknih<\/strong>. \u010ce telo nima dovolj \u010dasa za regeneracijo, s tem pove\u010date <strong>tveganje za po\u0161kodbe<\/strong>. Hkrati boste verjetno ob\u010dutili tudi ve\u010dje bole\u010dine v mi\u0161icah, utrujenost in odpor do \u0161porta. In to je le del manifestacij, povezanih s pomanjkanjem regeneracije in bli\u017eajo\u010do se pretreniranostjo. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneracija je tako neke vrste proces, med katerim se obnavljajo psiholo\u0161ke in fizi\u010dne sile, ki jih je za\u010del ogro\u017eati stres. Vendar to ne pomeni, da morate ves dan le\u017eati na kav\u010du, da si opomorete od treninga. Kaj pa, \u010de bi se z dru\u017eino <strong>odpravili na sprehod, igrali badminton<\/strong> na vrtu ali se lotili kak\u0161ne druge la\u017eje aktivnosti? Videli boste, da se intenzivnega teka sploh ne boste spomnili. Naslednji dan se boste razveselili ponovnega obla\u010denja \u0161portnih obla\u010dil in kilometrov, ki jih boste pretekli. <span style=\"color: #ff6600\">[11]<\/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\/07\/iStock-1129473666-1124x682.jpg\" alt=\"Regenerirajte se z aktivnim po\u010ditkom\" class=\"wp-image-276842\" width=\"843\" height=\"512\" title=\"Regenerirajte se z aktivnim po\u010ditkom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-1124x682.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-400x243.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-1536x931.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1129473666-2048x1242.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=\"3_Postopoma_povecujte_razdaljo_ki_jo_pretecete\"><\/span>3. Postopoma pove\u010dujte razdaljo, ki jo prete\u010dete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvem delu \u010dlanka smo govorili o postopnem 10% tedenskem pove\u010danju razdalje. To gre z roko v roki s <strong>podalj\u0161anjem same poti<\/strong>. \u010ce nekajkrat na teden prete\u010dete le pet kilometrov, ne morete pri\u010dakovati, da boste pripravljeni za maraton. Poskusite <strong>postopoma dodati kilometer<\/strong> vsaki\u010d, ko dose\u017eete \u017eeleno razdaljo. \u010cez \u010das bo prvotnih pet kilometrov samo \u0161e preteklost.<\/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=\"4_Pospesite_tempo\"><\/span>4. Pospe\u0161ite tempo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pospe\u0161ite tempo &#8211; to je lahko re\u010di, kajne? Seveda vas nih\u010de ne sili, da pohodni tek spremenite v sprint. <strong>Poskusite zamenjati tempo vsakih nekaj kilometrov.<\/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\"><strong>Kako bi izgledala 5 km vadba?<\/strong><\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>1 km &#8211; za\u010dnite z lahkotnim tekom<\/li><li>2 km &#8211; tek z maksimalnim naporom<\/li><li>3 km &#8211; lahkoten tek<\/li><li>4 km &#8211; tek z maksimalnim naporom<\/li><li>5 km &#8211; po\u010dasen tek z dihanjem<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ta na\u010din lahko <strong>postopoma podalj\u0161ate razdaljo in tako vklju\u010dite ve\u010d hitrej\u0161ih kilometrov<\/strong>. Postopoma krepite svojo formo, kar vam omogo\u010da, da z lahkoto te\u010dete hitreje in ve\u010d kilometrov naenkrat. Pri tovrstnem treningu vam lahko pomagajo teka\u0161ke aplikacije, hkrati pa vam povedo, da ste pretekli \u0161e en kilometer in kak\u0161na je bila va\u0161a povpre\u010dna hitrost. Na ta na\u010din lahko spremljate, ali se postopoma izbolj\u0161ujete.<\/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=\"5_Spreminjajte_razdaljo_teka\"><\/span>5. Spreminjajte razdaljo teka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne posku\u0161ajte vedno prete\u010di \u010dim ve\u010d kilometrov v najkraj\u0161em mo\u017enem \u010dasu. Med teka\u0161ke treninge vklju\u010dite <strong>tako kraj\u0161e teke s hitrej\u0161im tempom kot tudi dalj\u0161e po\u010dasnej\u0161e teke<\/strong>, kjer bo va\u0161 sr\u010dni utrip ostal na ni\u017eji frekvenci. Na tej to\u010dki se za\u010dne graditi vztrajnost. To je znana fraza med teka\u010di: &#8220;\u010ce \u017eeli\u0161 pospe\u0161iti, mora\u0161 upo\u010dasniti.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolj\u0161o predstavo uporabite pametno uro, ki vam bo pokazala, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/\" target=\"_blank\" aria-label=\"kje ste (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kje ste<\/a><\/span>. \u010ce izmenjujete frekvence in dol\u017eine teka, bodo va\u0161e vadbe veliko bolj raznolike in zabavne.<\/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\/07\/iStock-1164293082-1124x769.jpg\" alt=\"Dolgi in po\u010dasni teki gradijo vzdr\u017eljivost\" class=\"wp-image-276856\" width=\"843\" height=\"577\" title=\"Dolgi in po\u010dasni teki gradijo vzdr\u017eljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-1124x769.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-1536x1051.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1164293082-2048x1401.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=\"6_Vkljucite_HIIT\"><\/span>6. Vklju\u010dite HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>HIIT ali visoko intenzivni intervalni trening <\/strong>lahko prav tako pomaga izbolj\u0161ati va\u0161e teka\u0161ke zmogljivosti. Ko te\u010dete, poskusite z izmenjavo kratkih sprintov s po\u010dasnej\u0161im tekom. Vklju\u010ditev drugih intenzivnih treningov, ki pomagajo izbolj\u0161ati <strong>eksplozivnost, hitrost in vzdr\u017eljivost<\/strong>, lahko prav tako pozitivno vpliva na va\u0161e teka\u0161ke zmogljivosti. Poleg tega lahko v relativno kratkem \u010dasu porabite veliko kalorij. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne veste, kako bi morala izgledati tovrstna vadba, preizkusite HIIT trening, ki smo ga pripravili za vas. <\/p>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout \ud83d\udcaa HIIT trening | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/jZ1coYvJT2w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dodajte_vaje_z_lastno_telesno_tezo\"><\/span>7. Dodajte vaje z lastno telesno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce med tekom dodate vaje z uporabo lastne telesne te\u017ee, boste izbolj\u0161ali svoj trening ter <strong>postavo in zmogljivost<\/strong>. Kaj pa \u010de bi po vsakih 500 metrih vklju\u010dili trideset ponovitev neke vaje z lastno telesno te\u017eo? Voja\u0161ki poskoki ali po\u010depi s skokom v vi\u0161ino so odli\u010dna re\u0161itev. Videli boste, da bo sam tek skupaj s temi vajami samodejno postal veliko la\u017eji 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\"><span class=\"ez-toc-section\" id=\"8_Ukvarjajte_se_tudi_z_drugimi_sporti\"><\/span>8. Ukvarjajte se tudi z drugimi \u0161porti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate radi tek, to \u0161e ne pomeni, da bi morali drugi \u0161porti prenehati obstajati za vas. Ravno nasprotno. Poskusite se lo\u010diti od stereotipa in <strong>vklju\u010dite tudi druge aktivnosti<\/strong>. Teka\u010di bi se morali redno ukvarjati tudi s treningi mo\u010di. In ni vam treba skrbeti, da boste nenadoma imeli preve\u010d mi\u0161ic, kot jih ima na primer Schwarzenegger, ki bi vas motile med tekom. Nasprotno, omogo\u010da vam, da na primer zagotovite bolj\u0161o aktivacijo mi\u0161ic, biomehaniko gibanja, zmogljivost in tudi zmanj\u0161ate tveganje za po\u0161kodbe. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj pa, \u010de bi dali prilo\u017enost kolesarjenju? Mo\u010dnej\u0161a zadnjica in noge, ki jih gradite s kolesarjenjem po hribih, vam bodo zagotovo pri\u0161le prav pri teku. Ve\u010d o <strong>koristih kolesarjenja<\/strong> preberite v \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\"Kolesarjenje lahko pomaga pri oblikovanju nog, zadnjice in tudi huj\u0161anju. Kje \u0161e lahko pomaga? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kolesarjenje lahko pomaga pri oblikovanju nog, zadnjice in tudi huj\u0161anju. Kje \u0161e lahko pomaga?<\/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\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1124x749.jpg\" alt=\"Kolesarjenje oblikuje postavo in krepi noge ter zadnjico\" class=\"wp-image-276871\" width=\"843\" height=\"562\" title=\"Kolesarjenje oblikuje postavo in krepi noge ter zadnjico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/dmitrii-vaccinium-ZipFYg_VLv4-unsplash-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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, ni nujno, da je tek dolgo\u010dasen in stereotipen. \u010ce upo\u0161tevate na\u0161e preproste nasvete, tek postane <strong>\u0161port, ki se ga ne boste naveli\u010dali<\/strong>. Morda se ga boste celo dolgoro\u010dno dr\u017eali. Poleg tega boste cenili, da lahko v relativno kratkem \u010dasu naredite <strong>velike korake<\/strong> v smislu razdalje in hitrosti. Ne obupajte pri treningu in morda boste postopoma pretekli maraton. In \u010de poznate nekoga, ki se \u017ee dolgo odlo\u010da, da bi za\u010del s tekom, a nikakor ne pride do tja, delite ta \u010dlanek z njimi, da jim tokrat pomagate na njihovi poti.<\/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\/energy-gels\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy gels\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Se vam zdi tek na \u010dase nekoliko dolgo\u010dasen? Za vas imamo nekaj nasvetov, kako ga lahko malo popestrite. Poleg tega vam bomo svetovali, kako biti hitrej\u0161i in prete\u010di dalj\u0161o razdaljo.<\/p>\n","protected":false},"author":100,"featured_media":276904,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6699,6891,7347,6267],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-284926","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-kardio-sl","9":"tag-motivacija-sl","10":"tag-stagnacija-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>Je tek dolgo\u010dasen? 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