{"id":289415,"date":"2021-08-26T15:53:18","date_gmt":"2021-08-26T13:53:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=289415"},"modified":"2022-02-10T17:27:58","modified_gmt":"2022-02-10T16:27:58","slug":"je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/","title":{"rendered":"Je li tr\u010danje dosadno? Otkrivamo kako vam se mo\u017ee svidjeti i kako ga kontinuirano pobolj\u0161avati"},"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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#9_savjeta_kako_trcanje_uciniti_zabavnim_i_ostati_motiviran\" title=\"9 savjeta kako tr\u010danje u\u010diniti zabavnim i ostati motiviran\">9 savjeta kako tr\u010danje u\u010diniti zabavnim i ostati motiviran<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#1_Slusajte_svoje_tijelo\" title=\"1. Slu\u0161ajte svoje tijelo\">1. Slu\u0161ajte svoje tijelo<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#2_Pratite_svoj_napredak\" title=\"2. Pratite svoj napredak\">2. Pratite svoj napredak<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#3_Pronadite_partnera_za_trcanje\" title=\"3. Prona\u0111ite partnera za tr\u010danje\">3. Prona\u0111ite 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-5\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#4_Postavljajte_nove_izazove_i_ciljeve\" title=\"4. Postavljajte nove izazove i ciljeve\">4. Postavljajte nove izazove i ciljeve<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#5_Isprobajte_vodeni_trening\" title=\"5. Isprobajte vo\u0111eni trening\">5. Isprobajte vo\u0111eni trening<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#6_Napravite_stimulativni_popis_pjesama\" title=\"6. Napravite stimulativni popis pjesama\">6. Napravite stimulativni popis pjesama<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#7_Slusajte_podcaste\" title=\"7. Slu\u0161ajte podcaste\">7. Slu\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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#8_Alternativne_rute\" title=\"8. Alternativne rute\">8. Alternativne rute<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#9_Kupite_sebi_nesto_novo\" title=\"9. Kupite sebi ne\u0161to novo\">9. Kupite sebi ne\u0161to novo<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#Kako_kontinuirano_poboljsavati_svoje_trcanje\" title=\"Kako kontinuirano pobolj\u0161avati svoje tr\u010danje?\">Kako kontinuirano pobolj\u0161avati svoje tr\u010danje?<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#1_Jedite_odgovarajuce_kolicine_kvalitetne_hrane\" title=\"1. Jedite odgovaraju\u0107e koli\u010dine kvalitetne hrane\">1. Jedite odgovaraju\u0107e koli\u010dine kvalitetne 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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#2_Ne_zaboravite_na_regeneraciju\" title=\"2. Ne zaboravite na regeneraciju\">2. Ne zaboravite na regeneraciju<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#3_Postupno_povecavajte_udaljenost_trcanja\" title=\"3. Postupno pove\u0107avajte udaljenost tr\u010danja\">3. Postupno pove\u0107avajte udaljenost tr\u010danja<\/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\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#4_Ubrzajte_tempo\" title=\"4. Ubrzajte tempo\">4. Ubrzajte 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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#5_Alternativna_udaljenost_trcanja\" title=\"5. Alternativna udaljenost tr\u010danja\">5. Alternativna udaljenost tr\u010danja<\/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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#6_Ukljucite_HIIT\" title=\"6. Uklju\u010dite HIIT\">6. Uklju\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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#7_Dodajte_vjezbe_s_vlastitom_tezinom\" title=\"7. Dodajte vje\u017ebe s vlastitom te\u017einom\">7. Dodajte vje\u017ebe s vlastitom te\u017einom<\/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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#8_Bavite_se_drugim_sportovima\" title=\"8. Bavite se drugim sportovima\">8. Bavite se drugim sportovima<\/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.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/#Koja_je_pouka\" title=\"Koja je pouka?\">Koja je pouka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Va\u0161e prvo tr\u010danje privedeno je kraju, te s pravom mo\u017eete biti ponosni \u0161to ste odlu\u010dili zapo\u010deti. Ali to ne bi trebao biti kraj va\u0161ih nastojanja. Sada moramo naporno raditi kako bismo bili sigurni da va\u0161 po\u010detak odnosno <strong>prvo tr\u010danje nije i posljednje.<\/strong> Kako je mogu\u0107e tr\u010danje u\u010diniti zabavnijim, ostati motiviran i stalno se usavr\u0161avati? U dana\u0161njem \u010dlanku imamo nekoliko savjeta za vas, zahvaljuju\u0107i kojima <strong>lako mo\u017eete otr\u010dati na 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\" id=\"9-savjeta-kako-trcanje-uciniti-zabavnim-i-ostati-motiviran\"><span class=\"ez-toc-section\" id=\"9_savjeta_kako_trcanje_uciniti_zabavnim_i_ostati_motiviran\"><\/span>9 savjeta kako tr\u010danje u\u010diniti zabavnim i ostati motiviran<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ve\u0107 neko vrijeme tr\u010dite, mo\u017eda vam se ova sportska aktivnost doima pomalo dosadnom. Ista ruta, isti pokreti tijela, isti prolaznici u blizini, ista glazba? Zato prevladajte stereotipe i u\u010dinite ovu aktivnost <strong>malo zabavnijom.<\/strong> Imamo nekoliko savjeta za vas kako to u\u010diniti.<\/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-slusajte-svoje-tijelo\"><span class=\"ez-toc-section\" id=\"1_Slusajte_svoje_tijelo\"><\/span>1. Slu\u0161ajte svoje tijelo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda zvu\u010di poput otrcanog kli\u0161eja, ali stvarno djeluje. I iako ovaj savjet nije u potpunosti povezan sa zabavom, cijenit \u0107ete i to. Ako ste nedavno zavr\u0161ili s prvim po\u010detnim tr\u010danjem, morate se sjetiti kako ste se osje\u0107ali nakon drugog i tre\u0107eg dana. <strong>Bolio vas je svaki mi\u0161i\u0107 u tijelu<\/strong>, niste mogli ni do kupaonice, a odlazak uza stepenice \u010dinio se kao nadljudski podvig? Nije iznena\u0111uju\u0107e. Vjerojatno je to za tijelo predstavljalo novu vrstu pokreta koje ina\u010de niste redovito radili, pa ste mo\u017eda za prvi put ipak malo pretjerali.<\/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 uz pomo\u0107 masa\u017enog pi\u0161tolja\" class=\"wp-image-276761\" title=\"Regeneracija uz pomo\u0107 masa\u017enog pi\u0161tolja\" 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>Kako idu\u0107i put ne biste opet osje\u0107ali bolove u mi\u0161i\u0107ima i sli\u010dno, ne zaboravite prethodno na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/\" class=\"ek-link\">zagrijavanje i dinami\u010dko istezanje.<\/a><\/span> O\u010digledno je kako ne bismo trebali precijeniti svoju snagu i ne pove\u0107avati naglo intenzitet aktivnosti. Slijedite takozvano pravilo <strong>10%<\/strong> koje vam govori koliko mo\u017eete pove\u0107ati volumen treninga nakon 7 dana. Ako jedan tjedan tr\u010dite ukupno 20 km, sljede\u0107i tjedan pove\u0107ajte tr\u010danje za dodatnih 2 km. Mo\u017eda vam se \u010dini kao sporo pove\u0107anje. To ipak nije posve to\u010dno. U dva mjeseca mo\u017eete prije\u0107i i do 40 km tjedno, \u0161to je <strong>dvostruko vi\u0161e od po\u010detne vrijednosti.<\/strong> Postupnim dodavanjem vi\u0161e \u0107ete pomo\u0107i tijelu da se bolje prilagodi rastu\u0107em optere\u0107enju. To \u0107e smanjiti rizik od ozljeda povezanih s pretrenirano\u0161\u0107u i vjerojatno \u0107ete u kona\u010dnici posti\u0107i bolje 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>Me\u0111utim, napredni trka\u010di tako\u0111er trebaju slu\u0161ati svoje tijelo. Ako ve\u0107 imate planiranu rutu za poslijepodne, a jo\u0161 uvijek se ne osje\u0107ate ugodno u vlastitoj ko\u017ei, imate bolove u nogama ili ste umorni, bolje je <strong>odgoditi tr\u010danje za sljede\u0107i dan<\/strong>. Time dajete tijelu prostora za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dovoljnu regeneraciju<\/a><\/span>, \u0161to je jednako va\u017eno kao i sam trening. Umjesto tr\u010danja, mo\u017eete i\u0107i u laganu \u0161etnju, saunu ili masa\u017eu. To \u010dak mo\u017eete u\u010diniti i sami kod ku\u0107e uz pomo\u0107 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" class=\"ek-link\">masa\u017enog pi\u0161tolja<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-orange-gymbeam.html\" class=\"ek-link\">valjka za vje\u017ebanje<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali nemojte brkati umor s lijeno\u0161\u0107u. S tim se treba boriti. Ako se pitate kako to prevladati, ne biste trebali propustiti pro\u010ditati \u010dlanak <span style=\"color: #ff6600\"><strong>Za\u0161to smo lijeni i \u0161to poduzeti po tom pitanju?<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-pratite-svoj-napredak\"><span class=\"ez-toc-section\" id=\"2_Pratite_svoj_napredak\"><\/span>2. Pratite svoj napredak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na vama je kako \u0107ete pratiti napredak. Nekima bi moglo biti zanimljivije voditi <strong>dnevnik tr\u010danja<\/strong> u koji \u0107e zapisivati detaljne informacije. Drugi \u0107e se pak radije odlu\u010diti za mobilne aplikacije pomo\u0107u kojih mogu pratiti <strong>detaljnu statistiku pojedine aktivnosti.<\/strong> U svakom slu\u010daju, dobro je gledati samog sebe kako napreduje\u0161. Siguran sam da \u0107e vas to natjerati da vi\u0161e trenirate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pratiti svoj napredak, ali ne \u017eelite tro\u0161iti previ\u0161e vremena na to, mogu vam preporu\u010diti aplikacije poput <strong>Runkeeper, Runtastic ili Strava.<\/strong> A ako imate pametni sat ili \u0161topericu,<strong> na svom mobitelu mo\u017eete koristiti povezane aplikacije<\/strong><strong>.<\/strong> Sve \u0161to trebate u\u010diniti je uklju\u010diti ih prije tr\u010danja i isklju\u010diti na kraju, to je sve. Sve \u0107e statisti\u010dke podatke zatim obraditi sama aplikacija. Postupno pobolj\u0161anje koje \u0107ete uo\u010diti na ljestvicama zasigurno \u0107e vas motivirati da ne popu\u0161tate s treningom. Siguran sam da \u0107ete biti sretni kad vidite kako prije godinu dana niste mogli pretr\u010dati kilometar za manje od \u0161est minuta, a sada to radite minutu br\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda je va\u0161 cilj ipak druga\u010diji. Mo\u017eda vas ne zanima sama izvedba aktivnosti, nego ste usredoto\u010deni na ne\u0161to drugo, poput <strong>mr\u0161avljenja<\/strong>. Tr\u010danje je prili\u010dno zahtjevan sport pa mo\u017eete <span style=\"color: #ff6600\"><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\">sagorjeti poprili\u010dnu koli\u010dinu kalorija.<\/a><\/span> Kako biste ustrajali u tom naumu i postigli te\u017einu iz snova, promatrajte napredak svoje figure. <strong>Snimite fotografiju prije po\u010detka tr\u010danja i slikajte se svakih 14 dana.<\/strong> Mo\u017eete uo\u010diti i najmanje promjene na svom tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odre\u0111ene aplikacije tako\u0111er vam mogu pomo\u0107i pri snimanju ovih slika. One \u0107e pratiti promjene na tijelu u istom polo\u017eaju, pa \u0107ete na njemu mo\u0107i uo\u010diti i najmanje razlike. No, osim fotografija, po\u017eeljno je bilje\u017eiti i ukupne tjelesne mjere i te\u017einu za vjerodostojniji prikaz. No, pogledajte to ipak malo kriti\u010dnije. Te\u017eina se tako\u0111er mo\u017ee lijepo igrati s va\u0161im \u017eivcima. Iako \u0107ete se maksimalno potruditi, mo\u017ee se pokazati <strong>dodatni kilogram nakon<\/strong> <strong>mjesec dana.<\/strong> Me\u0111utim, to ne zna\u010di da ste dobili kilogram masti. \u010clanak <span style=\"color: #ff6600\"><strong>Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i<\/strong><\/span> otkrit \u0107e vam ne\u0161to vi\u0161e.<\/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 pratiti svoj napredak u tr\u010danju?\" class=\"wp-image-276777\" width=\"843\" height=\"563\" title=\"Kako pratiti svoj napredak u tr\u010danju?\" 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\" id=\"3-pronadite-partnera-za-trcanje\"><span class=\"ez-toc-section\" id=\"3_Pronadite_partnera_za_trcanje\"><\/span>3. Prona\u0111ite partnera za tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Natjerati se na tr\u010danje, a iza sebe nemate ne\u0161to \u0161to \u0107e vas pogurati ponekad mo\u017ee biti te\u017eak posao. Bit \u0107e sve <strong>lak\u0161e ako prona\u0111ete sportskog partnera<\/strong>. Motivirat \u0107e vas da radite, \u010dak i kada to ne \u017eelite. Ako tijekom tr\u010danja imate krizu, partner \u0107e vas podr\u017eati i natjerati vas da ne odustanete. Tako\u0111er, kilometri mnogo br\u017ee prolaze dok razgovarate. A ako vam se ne da razgovarati, mo\u017eete barem gun\u0111ati i puhati zajedno. To \u0107e u\u010dvrstiti va\u0161e prijateljstvo. S vremenom, kada budete sve bolji trka\u010di, mo\u017eete tijekom sporijih treninga sa svojim partnerom uklju\u010diti <strong>sprinterske intervale<\/strong>&nbsp; (npr. Tko \u0107e prvi otr\u010dati do sljede\u0107e svjetiljke ili pak nekog drugog mjesta). To \u0107e pobolj\u0161ati va\u0161u kondiciju i istovremeno vam u\u010diniti tr\u010danje zabavnijim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako nemate osobu s kojom mo\u017eete osobno tr\u010dati, <strong>svoje rezultate mo\u017eete barem podijeliti sa svojim prijateljima putem pokrenutih aplikacija.<\/strong> I to bi vas moglo natjerati da si\u0111ete s kau\u010da i tr\u010dite tih nekoliko kilometara br\u017ee 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=\"Podijelite svoj napredak dok tr\u010dite\" class=\"wp-image-276795\" width=\"843\" height=\"563\" title=\"Podijelite svoj napredak dok tr\u010dite\" 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\" id=\"4-postavljajte-nove-izazove-i-ciljeve\"><span class=\"ez-toc-section\" id=\"4_Postavljajte_nove_izazove_i_ciljeve\"><\/span>4. Postavljajte nove izazove i ciljeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bi se motivirali za odre\u0111ene aktivnosti, dobro je postaviti cilj kojem \u0107ete te\u017eiti. Tako sebi mo\u017eemo lak\u0161e predo\u010diti okvire vezane za <strong>udaljenost, u\u010destalost treninga ili brzinu. <\/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>Kao i drugi ciljevi, va\u0161i ciljevi kod tr\u010danja trebali bi biti:<\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>specifi\u010dni<\/li><li>mjerljivi<\/li><li>dosti\u017eni<\/li><li>relevantni<\/li><li>vremenski ograni\u010deni<\/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\" id=\"kako-tome-pristupiti-u-praksi\">Kako tome pristupiti u praksi?<\/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>Lo\u0161e postavljeni ciljevi:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Redovito \u0107u tr\u010dati.<\/li><li>Tr\u010dat \u0107u maraton.<\/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 postavljeni ciljevi:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Tr\u010dat \u0107u tri puta tjedno najmanje \u010detrdeset minuta.<\/li><li>U roku od mjesec dana pretr\u010dat \u0107u 5 km za manje od 30 minuta.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Utrke<\/strong> na koje se prijavite tako\u0111er vam mogu biti pokreta\u010dka snaga. Ipak, nemojte precjenjivati \u200b\u200bsvoje sposobnosti. Idealno je po\u010deti s utrkom od pet ili deset kilometara, a ne odmah s maratonom. No, mo\u017eete se <strong>prijaviti i na razne izazove u aplikacijama<\/strong> koje ste skinuli i preko kojih postavljate koliko kilometara \u017eelite pretr\u010dati do odre\u0111enog datuma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako prilikom pregleda pokrenute aplikacije mo\u017eete vidjeti jeste li barem na pola puta do odredi\u0161ta ili koliko vam je kilometara ostalo. U novije vrijeme <strong>virtualne trke<\/strong> postaju sve popularnije, a svaki trka\u010d tr\u010di gdje god \u017eeli s uklju\u010denom aplikacijom za pojedine utrke. \u010cesto su takve aktivnosti humanitarnog karaktera, odnosno povezane su s financijskom potporom odre\u0111enih pojedinaca ili zaklada. Osim \u0161to radite na svom tijelu, mo\u017eete u\u010diniti i dobro djelo.<\/p>\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=\"29080,33457,28095,53248,49360,28324,3738,28784,48487,28095,29307\" ><\/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=\"5-isprobajte-vodeni-trening\"><span class=\"ez-toc-section\" id=\"5_Isprobajte_vodeni_trening\"><\/span>5. Isprobajte vo\u0111eni trening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nalazi li se u va\u0161em susjedstvu trka\u010dki klub? Ako je, poku\u0161ajte se pridru\u017eiti drugima na treninzima. Ne samo da \u0107ete me\u0111u trka\u010dima prona\u0107i prijatelje, ve\u0107 \u0107ete zasigurno ste\u0107i i <strong>nove teorijske i prakti\u010dne vje\u0161tine.<\/strong> Mo\u017eete \u010dak i poraditi na vje\u0161tinama, poput disanja ili hodanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de same izvedbe, <strong>poku\u0161ajte s vo\u0111enim treningom tr\u010danja \u010dak i preko internetskih aplikacija,<\/strong> gdje vam glas u slu\u0161alicama govori <strong>na \u0161to se trebate usredoto\u010diti, kada stisnuti malo vi\u0161e, a kada usporiti itd.<\/strong> Ako vam se ne da tr\u010dati danas, ovakav trening vas mo\u017ee pogurati da ustrajete na boljem ishodu.<\/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=\"6-napravite-stimulativni-popis-pjesama\"><span class=\"ez-toc-section\" id=\"6_Napravite_stimulativni_popis_pjesama\"><\/span>6. Napravite stimulativni popis pjesama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to vas mo\u017ee u\u010diniti boljim u tr\u010danju? Osim <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\" class=\"ek-link\">serije<\/a><\/span> dobrog <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\" class=\"ek-link\">zagrijavanja pred trening<\/a><\/span> ili nadolaze\u0107e oluje, definitivno je to i <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/\" class=\"ek-link\">glazba<\/a><\/strong><\/span>. Nije va\u017eno jeste li ljubitelj rocka, metala, rapa ili popa. Popis za reprodukciju koji sastavite po svom ukusu pobudit \u0107e u vama novu snagu \u010dak i dok tr\u010dite uz najve\u0107e brdo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete svrstati pjesme prema<strong> \u017eanru, raspolo\u017eenju ili brzini.<\/strong> Mogu\u0107e ih je \u010dak rasporediti i prema BPM -u (otkucaji u minuti). Ova vrijednost pokazuje koliki je broj otkucaja svake minute tijekom odre\u0111ene pjesme. \u0160to je BPM ve\u0107i, tempo pjesme je br\u017ei. Ako \u0107ete odraditi sprint od pet kilometara i pokrenuti PR, <strong>prona\u0111ite popis za reprodukciju koji \u0107e potaknuti visoke BPM vrijednosti (\u010dak i do 190)<\/strong> i izvucite maksimum iz sebe.<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=\"Koja je glazba najbolja za tr\u010danje?\" class=\"wp-image-276810\" width=\"843\" height=\"548\" title=\"Koja je glazba najbolja za tr\u010danje?\" 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\" id=\"7-slusajte-podcaste\"><span class=\"ez-toc-section\" id=\"7_Slusajte_podcaste\"><\/span>7. Slu\u0161ajte podcaste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju da su se izvrtile sve va\u0161e playliste, te vi\u0161e niste raspolo\u017eeni za glazbu, vrijeme je da <strong>izgovorenoj rije\u010di date priliku.<\/strong> Sada postoji toliko podcasta, gotovo da svatko ima svoj. Mo\u017eete slu\u0161ati vijesti, \u017eivotne pri\u010de, znanstvene analize odre\u0111enih tema. Bit \u0107e vam drago \u0161to ste aktivno proveli dio dana, a istovremeno ste <strong>nau\u010dili i ne\u0161to novo.<\/strong> Epizode va\u0161ih omiljenih <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/top-17-fitness-podcasta-o-vjezbanju-i-zdravoj-prehirani\/\" class=\"ek-link\">podcasta<\/a><\/span> mogu se spremiti za ponovno prikazivanje, \u0161to \u0107e vas zasigurno vi\u0161e radovati.<\/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=\"8-alternativne-rute\"><span class=\"ez-toc-section\" id=\"8_Alternativne_rute\"><\/span>8. Alternativne rute<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u010danje unaokolo do kraja biciklisti\u010dke staze i natrag ubrzo vi\u0161e ne bi ispunjavalo ni najve\u0107eg ljubitelja tr\u010danja. Ovakva rutina <strong>brzo dosadi.<\/strong> Ako \u017eelite vi\u0161e u\u017eivati \u200b\u200bu tr\u010danju, <strong>promijenite<\/strong> ponekad <strong>rutu.<\/strong> A ako se osje\u0107ate kao da ve\u0107 poznajete cijelo susjedstvo, odvezite se nekoliko kilometara dalje i po\u010dnite tr\u010dati negdje drugdje. Upoznat \u0107ete svoju okolinu, a kilometri \u0107e br\u017ee prolaziti. Ne zaboravite imati GPS telefon uvijek sa sobom, u slu\u010daju da se izgubite.<\/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=\"9-kupite-sebi-nesto-novo\"><span class=\"ez-toc-section\" id=\"9_Kupite_sebi_nesto_novo\"><\/span>9. Kupite sebi ne\u0161to novo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S ovim \u0107e se posebno slo\u017eiti \u017eene budu\u0107i da \u0107e <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" class=\"ek-link\">nova sportska odje\u0107a<\/a><\/strong><\/span> <strong>jednostavno natjerati i najljenije ljude da tr\u010de<\/strong>. Bilo bi \u0161teta dr\u017eati novu majicu, duksericu ili tajice u ormaru. No, mo\u017eete se usre\u0107iti i drugim tehnolo\u0161kim ure\u0111ajima. Na primjer, nabavite pla\u0107enu premium verziju pokrenute aplikacije ili si mo\u017eete postaviti ve\u0107i cilj s vrednijom nagradom. Kako bi bilo kupiti <strong>novi sportski sat ili slu\u0161alice nakon \u0161to ste pretr\u010dali 1,000 kilometara?<\/strong> Ovako ne\u0161to bi vam moglo biti pristojna pokreta\u010dka snaga za tr\u010danje \u010dak i po ki\u0161i.<\/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 tr\u010danje kupnjom nove sportske odje\u0107e\" class=\"wp-image-276828\" width=\"843\" height=\"562\" title=\"Motivirajte se za tr\u010danje kupnjom nove sportske odje\u0107e\" 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\" id=\"kako-kontinuirano-poboljsavati-svoje-trcanje\"><span class=\"ez-toc-section\" id=\"Kako_kontinuirano_poboljsavati_svoje_trcanje\"><\/span>Kako kontinuirano pobolj\u0161avati svoje tr\u010danje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak i ako u\u017eivate u tr\u010danju i ne osje\u0107ate se stereotipno, mogli biste o\u010dekivati \u200b\u200bne\u0161to bolje rezultate. \u017delite li <strong>tr\u010dati br\u017ee ili pak prelaziti ve\u0107e udaljenosti?<\/strong> Ako ste ve\u0107 svladali pravu tehniku, usredoto\u010dite se na sljede\u0107e to\u010dke koje vam mogu biti od pomo\u0107i.<\/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-jedite-odgovarajuce-kolicine-kvalitetne-hrane\"><span class=\"ez-toc-section\" id=\"1_Jedite_odgovarajuce_kolicine_kvalitetne_hrane\"><\/span>1. Jedite odgovaraju\u0107e koli\u010dine kvalitetne hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzimanje <strong>dovoljno hranjivih tvari iz kvalitetnih prehrambenih izvora<\/strong> temelj je za kontinuirani napredak. Me\u0111utim, mo\u017eda \u0107ete ponekad biti malo iznena\u0111eni kada poku\u0161avate smr\u0161avjeti, imate deficit kalorija i o\u010dekujete odre\u0111eni pomak svaki put kada tr\u010dite. Me\u0111utim, ako va\u0161e tijelo nema dovoljno energije, vjerojatno <strong>ne\u0107e biti ni sposobno u\u010dinkovitije izvoditi sportsku aktivnost.<\/strong> Stoga biste trebali postaviti prioritete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li smr\u0161aviti, \u0161tovi\u0161e \u010dak ste spremni prihvatiti mogu\u0107e smanjenje sposobnosti izvo\u0111enja aktivnosti ili se, na primjer, pripremate za utrku i trebate biti \u0161to br\u017ei? To je va\u0161 izbor. Vi\u0161e o rizicima povezanim s niskim unosom pro\u010ditajte u \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/\" class=\"ek-link\">\u0160to se doga\u0111a s va\u0161im tijelom ako ne jedete dovoljno?<\/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>Ako se pak pitate koliko kalorija trebate unijeti da biste smr\u0161avili, odr\u017eali formu ili dobili mi\u0161i\u0107nu masu, upotrijebite na\u0161 <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\">kalkulator unosa 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\" id=\"2-ne-zaboravite-na-regeneraciju\"><span class=\"ez-toc-section\" id=\"2_Ne_zaboravite_na_regeneraciju\"><\/span>2. Ne zaboravite na regeneraciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dovoljan odmor <strong>jednako je va\u017ean kao i trening.<\/strong> No, u nastojanjima da budu najbolji, mnogi ljudi to zaboravljaju. A kona\u010dni rezultat? Presti\u0107i \u0107e ih sporta\u0161i koji ne zaboravljaju na regeneraciju. Za\u0161to je ovo toliko va\u017eno? U sportu dolazi do o\u0161te\u0107enja mi\u0161i\u0107a, odnosno <strong>malih pucanja u mi\u0161i\u0107nim vlaknima.<\/strong> Ako tijelo nema dovoljno vremena za oporavak, pove\u0107ava se <strong>rizik od ozljeda.<\/strong> Istodobno, vjerojatno \u0107ete osjetiti i bolove u mi\u0161i\u0107ima, umor i rezerviranost prema sportu. I to je samo mali dio posljedica povezanih s nedostatkom regeneracije i popratnom pretrenirano\u0161\u0107u. <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 stoga svojevrsni proces tijekom kojeg se obnavljaju psihi\u010dke i fizi\u010dke snage koje su bile pod utjecajem stresa. Ali to ne zna\u010di da morate cijeli dan le\u017eati na kau\u010du da biste se oporavili od treninga. \u0160to ka\u017eete na <strong>\u0161etnju, igranje badmintona u vrtu<\/strong> sa svojom obitelji ili neku drugu laganu aktivnost? Vidjet \u0107ete kako se ne\u0107ete ni prisjetiti intenzivnog tr\u010danja. Sutradan \u0107ete se radovati ponovnom navla\u010denju tenisica i odlasku na sljede\u0107ih nekoliko kilometara. <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 uz aktivni odmor\" class=\"wp-image-276842\" width=\"843\" height=\"512\" title=\"Regenerirajte se uz aktivni odmor\" 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\" id=\"3-postupno-povecavajte-udaljenost-trcanja\"><span class=\"ez-toc-section\" id=\"3_Postupno_povecavajte_udaljenost_trcanja\"><\/span>3. Postupno pove\u0107avajte udaljenost tr\u010danja <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U prvom dijelu \u010dlanka govorili smo o postupnom pove\u0107anju udaljenosti tr\u010danja za 10% tjedno. To ide ruku pod ruku s <strong>produljenjem same rute.<\/strong> Ako nekoliko puta tjedno tr\u010dite samo pet km, ne mo\u017eete o\u010dekivati \u200b\u200bda \u0107ete takvim tempom biti spremni za maraton. Poku\u0161ajte <strong>postupno dodavati kilometar<\/strong> svaki put kad dosegnete \u017eeljenu udaljenost. S vremenom \u0107e prvih pet kilometara poprimiti potpuni drugi osje\u0107aj.<\/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=\"4-ubrzajte-tempo\"><span class=\"ez-toc-section\" id=\"4_Ubrzajte_tempo\"><\/span>4. Ubrzajte tempo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ubrzati tempo &#8211; to je lako re\u0107i, zar ne? Naravno, nitko vas ne tjera da lagano tr\u010danje pretvorite u sprint. <strong>Poku\u0161ajte mijenjati tempo svakih nekoliko kilometara.<\/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=\"kako-bi-izgledao-trening-od-5-km\"><strong>Kako bi izgledao trening od 5 km?<\/strong><\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>1 km &#8211; krenite s laganim tr\u010danjem<\/li><li>2 km &#8211; tr\u010danje s maksimalnim naporom<\/li><li>3 km &#8211; lagano tr\u010danje<\/li><li>4 km &#8211; tr\u010danje s maksimalnim naporom<\/li><li>5 km &#8211; lagano tr\u010danje s disanjem<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako mo\u017eete <strong>postupno pove\u0107avati udaljenost i na taj na\u010din br\u017ee prelaziti kilometre. <\/strong>Postepeno izgra\u0111ujete svoju tjelesnu figuru koja vam omogu\u0107uje jednostavno tr\u010danje br\u017eim tempom i nekoliko kilometara uzastopno. Jo\u0161 jednom napominjemo kako vam pokretanje aplikacije mo\u017ee pomo\u0107i u ovoj vrsti treninga budu\u0107i da \u0107e vam ona ukazati kako ste pretr\u010dali jo\u0161 jedan kilometar i kolika vam je prosje\u010dna brzina. Na ovaj na\u010din mo\u017eete pratiti napredujete li postupno.<\/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=\"5-alternativna-udaljenost-trcanja\"><span class=\"ez-toc-section\" id=\"5_Alternativna_udaljenost_trcanja\"><\/span>5. Alternativna udaljenost tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne poku\u0161avajte uvijek pretr\u010dati \u0161to vi\u0161e kilometara u najkra\u0107em mogu\u0107em roku. U va\u0161om rasporedu treninga tr\u010danja svakako bi se trebala izmjenjivati <strong>kra\u0107a tr\u010danja br\u017eim tempom i du\u017ea sporija tr\u010danja<\/strong>, pri \u010demu \u0107e vam broj otkucaja srca ostati na ni\u017eoj frekvenciji. Tako se radi na izdr\u017eljivosti. Ovo je poznata re\u010denica me\u0111u trka\u010dima: &#8220;Da biste ubrzali, ponekad treba usporiti.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolju predod\u017ebu, upotrijebite pametni sat koji \u0107e vam pokazati <span style=\"color: #ff6600\">u kojem ste rasponu.<\/span> Ako izmjenjujete frekvencije i udaljenosti tr\u010danja, va\u0161i \u0107e treninzi biti mnogo raznovrsniji i zabavniji.<\/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=\"Duga i spora tr\u010danja grade izdr\u017eljivost\" class=\"wp-image-276856\" width=\"843\" height=\"577\" title=\"Duga i spora tr\u010danja grade izdr\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\" id=\"6-ukljucite-hiit\"><span class=\"ez-toc-section\" id=\"6_Ukljucite_HIIT\"><\/span>6. Uklju\u010dite HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>HIIT ili intervalni trening visokog intenziteta<\/strong> tako\u0111er vam mo\u017ee pomo\u0107i pobolj\u0161ati performanse tr\u010danja. Prilikom treninga poku\u0161ajte izmjenjivati \u200b\u200bkratke sprintove s tr\u010danjem. Uklju\u010divanje drugih intenzivnih treninga, koji poma\u017eu pobolj\u0161ati <strong>energi\u010dnost, brzinu i izdr\u017eljivost<\/strong>, tako\u0111er mo\u017ee imati pozitivan u\u010dinak na va\u0161e performanse tr\u010danja. Osim toga, mo\u017eete sagorjeti puno kalorija u relativno kratkom vremenskom razdoblju. <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>Ako ne znate kako bi ovakav trening trebao izgledati, isprobajte HIIT koji smo vam pripremili.<\/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\/-TEKWl1iF3M?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\" id=\"7-dodajte-vjezbe-s-vlastitom-tezinom\"><span class=\"ez-toc-section\" id=\"7_Dodajte_vjezbe_s_vlastitom_tezinom\"><\/span>7. Dodajte vje\u017ebe s vlastitom te\u017einom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako tijekom tr\u010danja dodajete vje\u017ebe koriste\u0107i vlastitu te\u017einu, pobolj\u0161at \u0107ete trening, ali tako\u0111er mo\u017eete pobolj\u0161ati svoju <strong>tjelesnu gra\u0111u i izvedbu aktivnosti. <\/strong>Kako bi bilo uklju\u010diti trideset ponavljanja neke vje\u017ebe s vlastitom te\u017einom nakon svakih 500 metara tr\u010danja? Burpees ili skokovi u \u010du\u010dnju mogu se savr\u0161eno uklopiti. Vidjet \u0107ete da \u0107e vam samo tr\u010danje u kombinaciji s ovim vje\u017ebama automatski postati puno lak\u0161e.<\/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=\"8-bavite-se-drugim-sportovima\"><span class=\"ez-toc-section\" id=\"8_Bavite_se_drugim_sportovima\"><\/span>8. Bavite se drugim sportovima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To \u0161to volite tr\u010dati ne zna\u010di da bi drugi sportovi trebali prestati postojati za vas. Upravo suprotno. Poku\u0161ajte se odvojiti od stereotipa i <strong>uklju\u010dite druge aktivnosti.<\/strong> Trka\u010di bi se tako\u0111er trebali redovito baviti treningom snage. I ne brinite, ne\u0107ete iznenada dobiti mi\u0161i\u0107e poput Schwarzeneggera jer bi vam to predstavljalo samo smetnju pri tr\u010danju. Naprotiv, kombinacija razli\u010ditih aktivnosti omogu\u0107uje vam da osigurate, na primjer, bolju aktivaciju mi\u0161i\u0107a, biomehaniku pokreta, performanse te tako\u0111er smanjite rizik od ozljeda.<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>Kako bi bilo da biciklizmu date priliku? Ja\u010de stra\u017enjice i noge koje gradite pedaliranjem uz brdo zasigurno idu uz ruku s tr\u010danjem. Vi\u0161e o <strong>prednostima biciklizma<\/strong> pro\u010ditajte u \u010dlanku <span style=\"color: #ff6600\"><strong>Biciklizam \u0107e vam oja\u010dati noge, stra\u017enjicu i pomo\u0107i pri mr\u0161avljenju. \u0160to drugo preostaje?<\/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=\"Biciklizam izgra\u0111uje tijelo, te ja\u010da noge i stra\u017enjicu\" class=\"wp-image-276871\" width=\"843\" height=\"562\" title=\"Biciklizam izgra\u0111uje tijelo, te ja\u010da noge i stra\u017enjicu\" 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\" id=\"koja-je-pouka\"><span class=\"ez-toc-section\" id=\"Koja_je_pouka\"><\/span>Koja je pouka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, tr\u010danje uop\u0107e ne mora biti dosadno i stereotipno. Slijedite li na\u0161e jednostavne savjete, to postaje <strong>sport od kojeg se ne\u0107ete isklju\u010divo umoriti.<\/strong> Mo\u017eda \u0107ete zaglaviti s tom aktivno\u0161\u0107u na du\u017ei period. Osim toga, cijenit \u0107ete da mo\u017eete napraviti <strong>velike iskorake<\/strong> u smislu udaljenosti i brzine u relativno kratkom vremenu. Ne odustajte od treninga i mo\u017eda \u0107ete s vremenom biti spremni tr\u010dati maraton. A ako poznajete nekoga tko stalno zapo\u010dinje s tr\u010danjem, ali jednostavno ne sti\u017ee, podijelite ovaj \u010dlanak s njima kako biste im mo\u017eda pomogli na njihovom putovanju.<\/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>Smatrate li da je tr\u010danje s vremena na vrijeme pomalo dosadno? Imamo nekoliko savjeta za vas koji \u0107e vam tr\u010danje u\u010diniti zanimljivijim. Osim toga, savjetovat \u0107emo vas kako biti br\u017ei i tr\u010dati vi\u0161e.<\/p>\n","protected":false},"author":100,"featured_media":276895,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6692,6884,7340,6260],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-289415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-kardio-hr","9":"tag-motivacija-hr","10":"tag-stagnacija-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>Je li tr\u010danje dosadno? 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