{"id":354586,"date":"2022-05-02T15:58:56","date_gmt":"2022-05-02T13:58:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=354586"},"modified":"2022-05-02T16:02:33","modified_gmt":"2022-05-02T14:02:33","slug":"10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/","title":{"rendered":"10 u\u010dinkovitih na\u010dinov motiviranja za tek, ko se vam ne ljubi te\u010di"},"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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#Kako_pridobiti_motivacijo_za_tek_ko_se_vam_ne_ljubi_Preizkusite_teh_10_nasvetov\" title=\"Kako pridobiti motivacijo za tek, ko se vam ne ljubi? Preizkusite teh 10 nasvetov\">Kako pridobiti motivacijo za tek, ko se vam ne ljubi? Preizkusite teh 10 nasvetov<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#1_Sestavite_si_dober_seznam_predvajanja_glasbe\" title=\"1. Sestavite si dober seznam predvajanja glasbe\">1. Sestavite si dober seznam predvajanja glasbe<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#2_Poslusajte_svoj_najljubsi_podcast\" title=\"2. Poslu\u0161ajte svoj najljub\u0161i podcast\">2. Poslu\u0161ajte svoj najljub\u0161i podcast<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#3_Spomnite_se_zakaj_ste_zaceli\" title=\"3. Spomnite se, zakaj ste za\u010deli\">3. Spomnite se, zakaj ste za\u010deli<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#4_Zastavite_si_cilj\" title=\"4. Zastavite si cilj\">4. Zastavite si cilj<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#5_Spomnite_se_dobrega_obcutka_po_teku\" title=\"5. Spomnite se dobrega ob\u010dutka po teku\">5. Spomnite se dobrega ob\u010dutka po teku<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#6_Nagradite_se\" title=\"6. Nagradite se\">6. Nagradite se<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#7_Opazujte_ostale_tekace\" title=\"7. Opazujte ostale teka\u010de\">7. Opazujte ostale teka\u010de<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#8_Oglejte_si_svoje_dosedanje_uspehe\" title=\"8. Oglejte si svoje dosedanje uspehe\">8. Oglejte si svoje dosedanje uspehe<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#9_Tecite_s_prijatelji\" title=\"9. Tecite s prijatelji\">9. Tecite s prijatelji<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#10_Spremenite_tek_v_igro_in_tekmujte_z_drugimi_ljudmi\" title=\"10. Spremenite tek v igro in tekmujte z drugimi ljudmi\">10. Spremenite tek v igro in tekmujte z drugimi ljudmi<\/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\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ni pomembno, ali ste za\u010detnik, napredni teka\u010d ali profesionalec.&nbsp;Vsakdo se lahko znajde v situaciji, ko iz nekega razloga <strong>nima motivacije za tek<\/strong>.&nbsp;Takrat vam lahko zlahka spodrsne in za\u010dnete iskati izgovore, <strong>zakaj tega danes preprosto ne morete storiti<\/strong>. Toda kako dolgo se lahko izgovarjate na vreme, delovne ali \u0161tudijske obveznosti in druge pomembne stvari?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj \u010de bi se tega lotili malo druga\u010de in si namesto izgovorov privo\u0161\u010dili dober odmerek motivacije? Danes smo za vas pripravili nekaj nasvetov, zaradi katerih se boste veselili teka, tudi \u010de ste leni ali se neradi ukvarjate s telesno dejavnostjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pridobiti_motivacijo_za_tek_ko_se_vam_ne_ljubi_Preizkusite_teh_10_nasvetov\"><\/span>Kako pridobiti motivacijo za tek, ko se vam ne ljubi? Preizkusite teh 10 nasvetov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate dneve, ko se ne morete prisiliti v tek, vam lahko ti <strong>motivacijski nasveti pomagajo vstati in se kon\u010dno odpraviti na pot<\/strong>. Videli boste, da je ob\u010dutek po vadbi vreden tega.<\/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_Sestavite_si_dober_seznam_predvajanja_glasbe\"><\/span>1. Sestavite si dober seznam predvajanja glasbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj lahko bolje odra\u017ea \u010dustva kot glasba? Ko ste slabe volje, jo lahko s po\u010dasno glasbo \u0161e bolj poudarite. Po drugi strani pa so divji ritmi nujni na vsaki pravi zabavi. <strong>Kaj \u010de bi tek spremenili v svojo lastno zabavo?<\/strong> Na voljo je ne\u0161teto aplikacij, v katerih lahko med milijoni skladb izberete tisto, ki vam bo najbolj ustrezala. \u010ce ne \u017eelite vstati s kav\u010da, si predvajajte svoj posodobljeni seznam predvajanja in videli boste, da ne boste mogli samo mirno le\u017eati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda boste presene\u010deni, da lahko glasba vpliva tudi na va\u0161o u\u010dinkovitost. Tudi rezultati znanstvenih raziskav potrjujejo, da lahko hitri toni pozitivno vplivajo na va\u0161e \u0161portne rezultate in <strong>zmanj\u0161ajo subjektivno zaznavanje utrujenosti med dejavnostjo<\/strong>. Druga \u0161tudija je pokazala vpliv glasbe na <strong>podalj\u0161anje vzdr\u017eljivostne zmogljivosti<\/strong>. To pomeni, da teh u\u010dinkov ne morejo izkoristiti le sprinterji in vzdr\u017eljivostni teka\u010di, temve\u010d tudi <strong>\u0161portniki, ki trenirajo za mo\u010d ali ljubitelji HIIT<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u2013\u20603]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako izbrati pravo glasbo za tek?<\/h3>\n\n\n\n<p>Seveda ni univerzalnega vodnika po seznamih predvajanja, ki bi vam pomagal za\u010deti. Nekateri lahko med tekom poslu\u0161ajo pomirjujo\u010d jazz in \u0161e vedno dosegajo visoke rezultate, drugim pa ne koristi ni\u010d, niti kak\u0161en hiter rock ali metal. \u010ce \u017eelite ugotoviti, katera vrsta glasbe vam najbolj ustreza, poskusite uporabiti \u017ee pripravljene sezname predvajanja v aplikacijah. Pogosto lahko najdete tak\u0161ne, v katerih so skladbe razdeljene glede na <strong>BPM (<em>beats per minute<\/em>).<\/strong> Vi\u0161ja kot je \u0161tevilka BPM, hitrej\u0161a je glasba na seznamu predvajanja in zelo verjetno tudi va\u0161 tempo teka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>\u010ce ne veste, kako izbrati optimalni BPM za svoj tek, poskusite s preprostim testom:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Po nekaj minutah teka izmerite minuto v tempu, v katerem obi\u010dajno te\u010dete. <\/li><li>Pre\u0161tejte \u0161tevilo korakov za celotno minuto.<\/li><li>Ta test ponovite po naslednjem delu vo\u017enje. <\/li><li>Z izra\u010dunom povpre\u010dja teh dveh vrednosti in dobili boste \u0161tevilko, ki ustreza optimalnemu BPM za va\u0161 tek.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To vrednost lahko uporabite kot za\u010detno vrednost. Na splo\u0161no velja, da morate za <strong>dalj\u0161e teke izbrati ni\u017ejo vrednost BPM<\/strong>, <strong>za kraj\u0161e in hitrej\u0161e \u0161printe, pri katerih vam ni treba dlje \u010dasa dr\u017eati tempa, pa vi\u0161jo vrednost BPM.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako glasba vpliva na va\u0161o u\u010dinkovitost, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/\" class=\"ek-link\">Glasba in njen vpliv na u\u010dinkovitost &#8211; kako sestaviti odli\u010den seznam predvajanja<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-882229112-1124x749.jpg\" alt=\"Kako izbrati pravo glasbo za tek?\" class=\"wp-image-353173\" width=\"843\" height=\"562\" title=\"Kako izbrati pravo glasbo za tek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-882229112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-882229112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-882229112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-882229112-2048x1365.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=\"2_Poslusajte_svoj_najljubsi_podcast\"><\/span>2. Poslu\u0161ajte svoj najljub\u0161i podcast<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se vam to kdaj zgodi? \u017delite pospravljati, zato si pri\u017egete podcast, ga poslu\u0161ate in po eni uri ugotovite, da je zgodbe konec in da imate popolnoma \u010disto hi\u0161o? Podobno se lahko zgodi tudi pri teku. Danes preto\u010dne platforme ponujajo toliko <strong><a href=\"https:\/\/gymbeam.si\/blog\/najboljsih-17-fitnes-podcastov-o-vadbi-in-zdravi-prehrani\/\" class=\"ek-link\">podkastov<\/a><\/strong>, da lahko vsakdo najde nekaj, kar mu je v\u0161e\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poslu\u0161ate lahko <strong>zgodbe, zanimive intervjuje ali najnovej\u0161e novice v razli\u010dnih jezikih<\/strong>. Tako boste veliko izvedeli, poleg tega pa boste izbolj\u0161ali znanje tujega jezika. Uro dolg po\u010dasen tek ob poslu\u0161anju podkasta bo minil zelo hitro. Tako se boste poleg redne telesne vadbe nau\u010dili tudi kaj zanimivega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u010ce nimate svojega najljub\u0161ega podkasta, lahko preizkusite nekaj na\u0161ih:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/open.spotify.com\/show\/4S5PahOirvvAuGBswLfNzh\" class=\"ek-link\"><b>Trained by Nike<\/b><\/a> &#8211; podkast o prehranskih dopolnilih, zdravi hrani in novicah iz sveta fitnesa.<\/li><li><strong><a href=\"https:\/\/open.spotify.com\/show\/4S5PahOirvvAuGBswLfNzh\">Ali On The Run<\/a>\u2013 <\/strong>podcast znane fitnes vplivnice, namenjen \u017eenskam.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spomnite_se_zakaj_ste_zaceli\"><\/span>3. Spomnite se, zakaj ste za\u010deli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve\u010dina dejavnosti, ki jih po\u010dnemo, ima v na\u0161em \u017eivljenju dolo\u010den pomen.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Po nakupih hodimo po hrano in vse ostalo, kar potrebujemo za \u017eivljenje.<\/li><li>\u010cistimo, da bi \u017eiveli v \u010distem in prijetnem okolju.<\/li><li>Delamo, da bi nekaj dosegli, se pre\u017eivljali in uresni\u010dili svoje sanje.<\/li><li>Spimo, da bi si pridobili energijo za naslednje dni.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdaj se poskusite spomniti, zakaj ste za\u010deli te\u010di?&nbsp;Morda se s to dejavnostjo ukvarjate iz navade.&nbsp;Kaj pa je bila prvotna motivacija, ki vas je spodbudila, da ste se tega lotili?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ste \u017eeleli izgubiti nekaj kilogramov ma\u0161\u010dobe?<\/li><li>Ali so bile va\u0161e sanje prete\u010di maraton?<\/li><li>Vas moti, da med lovljenjem avtobusa izgubite sapo? <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161a motivacija je morda \u017ee od za\u010detka na visokem nivoju. \u010ce pa vam \u017ee nekaj \u010dasa zmanjkuje discipline, je morda \u010das, da se vrnete k prvotni ideji, s katero se je vse skupaj za\u010delo, in preverite, ali ste dosegli cilj. \u010ce \u0161e niste tam, kjer bi radi bili, <strong>stavite na mo\u010d vizualizacije<\/strong>. Ustavite se in si mirno predstavljajte, kako zadovoljni bi bili, \u010de bi dosegli zastavljeni cilj. Potem vam preostane le \u0161e to, da se zavedate, da je va\u0161a prihodnost v va\u0161ih rokah. Zato je \u010das, da si obujete \u0161portne copate in se odpravite na pot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda ste v druga\u010dnem polo\u017eaju. Morda ste \u017ee zdavnaj dosegli svoj sanjski cilj, \u0161e vedno te\u010dete, zdaj pa ste preprosto naleteli na oviro in vam ne gre ve\u010d. Vendar smo pripravljeni tudi na tak\u0161ne situacije. \u010cas je, da si zastavite nov cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanek vam lahko pomaga, da se spomnite, zakaj ste sploh za\u010deli te\u010di &#8211; <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" class=\"ek-link\">11 razlogov, da za\u010dnete te\u010di. Kako bo spremenil va\u0161e telo<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1286527057-1124x749.jpg\" alt=\"Zakaj ste za\u010deli te\u010di?\" class=\"wp-image-353188\" width=\"843\" height=\"562\" title=\"Zakaj ste za\u010deli te\u010di?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1286527057-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1286527057-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1286527057-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1286527057-2048x1365.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=\"4_Zastavite_si_cilj\"><\/span>4. Zastavite si cilj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dolo\u010dena <strong>notranja motivacija<\/strong>, povezana s ciljem, je obi\u010dajno na za\u010detku vsake smiselne dejavnosti. In tek je zagotovo ena od njih. \u010ce ste svoj cilj \u017ee dosegli, dobro za vas. Potem pa je \u010das, da si zastavite nov, vsaj primerljivo ambiciozen cilj. Vendar njegovo dolo\u010danje morda ne bo tako enostavno, kot se morda zdi na prvi pogled.<\/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>Pri tem vam lahko pomaga metoda SMART. Ta dolo\u010da, da mora biti vsak cilj:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>S \u2013 Specifi\u010dni<\/strong><\/li><li><strong>M \u2013 Izmerljivi (<em>Measurable)<\/em>&nbsp;<\/strong><\/li><li><strong>A \u2013 Dosegljivi (<em>Achievable)<\/em><\/strong><\/li><li><strong>R \u2013 Relevantni<\/strong><\/li><li><strong>T \u2013 \u010casovno opredeljeni (<em>Time-Based<\/em>)<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poglejmo bolj\u0161i primer. Ko \u017eeli za\u010detnik prete\u010di maraton, se to verjetno ne bo zgodilo samo od sebe. \u017dal je tak cilj za neizku\u0161enega teka\u010da relativno nedosegljiv, nerelevanten in nima niti \u010dasovnega okvira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav so va\u0161e sanje morda tek na maraton, vam bo pomagalo, \u010de jih razdelite na manj\u0161e cilje, ki jih boste la\u017eje dosegli. Za za\u010detek bi lahko bili videti nekako takole:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>En mesec bom tekel vsak ponedeljek, sredo in petek.&nbsp;Vsak tek bo trajal vsaj 40 minut.&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite dejansko te\u010di trikrat na teden, se je dobro vnaprej odlo\u010diti, katere dni in ob kateri uri boste tekli. <strong>Nato si tek zapi\u0161ite v dnevnik in ga dojemajte kot nujen sestanek<\/strong>. S tak\u0161nim pristopom se boste te\u017eje odlo\u010dili, da ne boste \u0161li te\u010dt. Ko dose\u017eete ta mese\u010dni cilj, ga lahko pre\u010drtate in s tem ozna\u010dite, da ste ga izpolnili. U\u017eivajte v ob\u010dutku sre\u010de, ki se pojavi takoj, nato pa si zastavite nov cilj, ki vas bo \u0161e naprej <a href=\"https:\/\/gymbeam.si\/blog\/kako-ostati-motiviran-pri-novoletnih-zaobljubah-in-doseci-svoje-cilje\/\" class=\"ek-link\">motiviral<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u0161ele za\u010denjate, boste nekaj nasvetov zagotovo na\u0161li v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" class=\"ek-link\">Kako za\u010deti te\u010di? Preprost vodi\u010d za popolne za\u010detnike<\/a><\/strong>.<\/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_Spomnite_se_dobrega_obcutka_po_teku\"><\/span>5. Spomnite se dobrega ob\u010dutka po teku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg dobrega ob\u010dutka, ki ga dobite pri uresni\u010devanju cilja, vas lahko motivira tudi <strong>misel na prijetna \u010dustva, ki jih lahko spro\u017ei \u0161port<\/strong>.&nbsp;No, samo poskusite se spomniti, kako se po\u010dutite po teku:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Sonce vas napolni z <strong>energijo<\/strong>, po drugi strani pa imate dober ob\u010dutek, da ste se prisilili odpraviti na tek tudi v de\u017eju.<\/li><li><strong>Spro\u0161\u010deni endorfini<\/strong> dajejo ob\u010dutek sre\u010de in zadovoljstva.<\/li><li>Imate <strong>bolj\u0161i pregled<\/strong> nad vpra\u0161anji iz vsakdanjega \u017eivljenja.<\/li><li>Tudi \u010de ste prijetno utrujeni, imate dejansko <strong>veliko ve\u010d energije<\/strong> za druge dejavnosti.<\/li><li>Ste <strong>odli\u010dno razpolo\u017eeni<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In to je le nekaj prijetnih ob\u010dutkov po teku. No, odgovorite si sami, ali ni vredno iti ven vsaj za 20 minut?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izbolj\u0161anje samodiscipline vam lahko pomaga, da naredite ta korak in za\u010dnete te\u010di. \u010clanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/samodisciplina-kljuc-do-uspeha-v-sportu-in-zivljenju\/\" class=\"ek-link\">Samodisciplina: Klju\u010d do uspeha v \u0161portu in \u017eivljenju<\/a><\/strong> vam lahko pomaga pri tem.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_0189-749x1124.jpg\" alt=\"S \u010dim se lahko teka\u010di nagradijo?\" class=\"wp-image-353203\" title=\"S \u010dim se lahko teka\u010di nagradijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_0189-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_0189-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_0189-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_0189-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_0189.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nagradite_se\"><\/span>6. Nagradite se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali ste <strong>dosegli kak\u0161no prelomnico pri svojem teku<\/strong>? Ali vam je uspelo prete\u010di 5 km v manj kot 25 minutah ali pa ste kon\u010dno pretekli 10 km brez postanka?&nbsp;\u010cas je, da se nagradite.&nbsp;\u010ce imate v glavi nekaj, o \u010demer \u017ee nekaj \u010dasa razmi\u0161ljate, da bi kupili, je kon\u010dno \u010das, da se nagradite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri teku je najbolje, da ste nagrajeni z ne\u010dim, kar vas spodbudi, da se premaknete naprej. Prav tako je dobra izbira kupiti nekaj, kar vam bo tek naredilo prijetnej\u0161i ali vam pomagalo pri doseganju bolj\u0161ih rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S \u010dim se lahko teka\u010di nagradijo?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/zenske-funkcionalne-pajkice-infinity-i-strix.html\" class=\"ek-link\">\u017denske<\/a> in <a href=\"https:\/\/gymbeam.si\/moske-pajkice-essential-black-strix.html\" class=\"ek-link\">mo\u0161ke pajkice<\/a>, ki odli\u010dno oblikujejo telo in so prijetne za telo tudi med dalj\u0161o telesno aktivnostjo.<\/li><li><a href=\"https:\/\/gymbeam.si\/zenske-funkcionalne-kratke-hlace-infinity-strix.html\" class=\"ek-link\">\u017denske<\/a> in <a href=\"https:\/\/gymbeam.si\/moske-kratke-hlace-infinity-strix.html\" class=\"ek-link\">mo\u0161ke<\/a> kratke hla\u010de, ki med vadbo ne razkrivajo ni\u010desar in ostanejo popolnoma na mestu<\/li><li><a href=\"https:\/\/gymbeam.si\/zenski-funkcionalni-top-infinity-strix.html\" class=\"ek-link\">\u017denski<\/a> top in <a href=\"https:\/\/gymbeam.si\/moski-top-infinity-ii-strix.html\" class=\"ek-link\">mo\u0161ka<\/a> funkcionalna majica, ki zanesljivo odvaja znoj<\/li><li><a href=\"https:\/\/gymbeam.si\/zenski-pulover-essential-high-neck-strix.html\">\u017denska<\/a> in <a href=\"https:\/\/gymbeam.si\/jopa-s-kapuco-aster-black-strix.html\">mo\u0161ka<\/a> jopa, ki vas lahko ogreje v hladnem vremenu<\/li><li>Nepremo\u010dljiva jakna Stormbreaker za <a href=\"https:\/\/gymbeam.si\/zenska-jakna-stormbreaker-strix.html\">\u017eenske<\/a> in <a href=\"https:\/\/gymbeam.si\/moska-jakna-stormbreaker-strix.html\">mo\u0161ke<\/a>, ki te\u010dejo tudi v de\u017eju in vetru<\/li><li><a href=\"https:\/\/gymbeam.si\/sportna-torbica-za-mobilni-telefon-gymbeam.html\">Etui za mobilnik<\/a><\/li><li>Premium naro\u010dnina v aplikaciji<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">In \u010de \u017ee imate vso potrebno \u0161portno opremo, se lahko po teku nagradite s kuhanjem ali peko dobrot. Navdih boste zagotovo na\u0161li na primer med na\u0161imi <strong><a href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\">fitnes recepti<\/a><\/strong>.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Opazujte_ostale_tekace\"><\/span>7. Opazujte ostale teka\u010de<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seveda s tem ne mislimo, da bi morali zasledovati druge \u0161portnike zunaj in ocenjevati njihovo tehniko ali obla\u010dila. Namesto tega jim za ohranjanje motivacije sledite na dru\u017ebenih omre\u017ejih, kjer delijo svoje dose\u017eke in razli\u010dne nasvete, ki vam lahko na primer pomagajo pri hitrej\u0161em in\/ali pravilnem teku. In \u010de vas na primer na Instagramu preseneti, da je va\u0161 najljub\u0161i teka\u010d za danes opravil svoj trening, ali ne boste \u017eeleli opraviti tudi svojega? <strong>Prav tako vas lahko motivirajo \u010dasi drugih, ko vidite, kako dale\u010d lahko se\u017eejo spretnosti rekreativnih teka\u010dev<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri motivaciji vam lahko pomaga tudi spremljanje drugih teka\u010dev<\/strong> v razli\u010dnih aplikacijah za vadbo. Glede na svojo lokacijo lahko ugotovite, kdo te\u010de v okolici, in dobite nasvete za nove poti. Morda boste \u017eeleli tudi preizkusiti, ali lahko isto pot prete\u010dete hitreje. In \u010de ste zbiratelj v\u0161e\u010dkov, vas lahko k teku motivira misel, da boste po kon\u010danem teku delili svoj dose\u017eek in boste v aplikaciji nagrajeni, na primer v obliki virtualnih \u010destitk.<\/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_Oglejte_si_svoje_dosedanje_uspehe\"><\/span>8. Oglejte si svoje dosedanje uspehe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta to\u010dka je bolj namenjena <strong>naprednim teka\u010dem<\/strong>, ki spremljajo svoj napredek. Tudi pri tem vam lahko pomagajo razli\u010dne aplikacije, na primer s spremljanjem, koliko ste se premaknili v zadnjih nekaj mesecih ali letih. <strong>Poskusite in si oglejte, koliko sto ali tiso\u010d kilometrov vam je \u017ee uspelo prete\u010di<\/strong>.&nbsp;In ne pozabite preveriti, za koliko se je v tem \u010dasovnem obdobju izbolj\u0161al va\u0161 \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar je bilo \u0161e pred nekaj meseci za vas nad\u010dlove\u0161ka misija, vam zdaj uspeva brez te\u017eav. Prav tako se lahko spomnite razli\u010dnih tekmovanj, ki ste jih opravili. Morda imate doma celo medalje. Ni izklju\u010deno, da se v\u010dasih ozrete nazaj na to, kar ste \u017ee dosegli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In vse to bi najraje zavrgli in se ulegli na kav\u010d? Verjamem, da ne. Zagotovo imamo vsi skupni cilj &#8211; napredovati in se izbolj\u0161ati. \u010clanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" class=\"ek-link\">Mislite, da je tek dolgo\u010dasen? Povedali vam bomo, kako v njem u\u017eivati in se nenehno izbolj\u0161evati<\/a><\/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_Tecite_s_prijatelji\"><\/span>9. Tecite s prijatelji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj je ve\u010dja spodbuda kot va\u0161i bli\u017enji? Zato poskusite k teku spodbuditi tudi ljudi v svoji okolici. <strong>Nenapisano pravilo pravi, da je deljeno veselje dvojno veselje<\/strong>, <strong>deljena \u017ealost pa polovi\u010dna \u017ealost<\/strong>. In to lahko precej dobro uporabimo za tek. Poleg tega, \u010de se za tek dogovorite s prijateljem, je malo verjetno, da se ga ne boste udele\u017eili, ker si tega ne \u017eelite. \u010ce se dogovorite za dolo\u010deno uro, se ne morete temu izogniti in iskati izgovore. Ko se torej ne veselite samega teka, lahko u\u017eivate vsaj v sre\u010danju z osebo, ki vam je pri srcu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne poznate nikogar, ki bi \u0161el te\u010di z vami, poi\u0161\u010dite <strong>teka\u0161ki klub<\/strong> v svoji okolici. Spoznali boste ljudi, ki imajo enake hobije in vas bodo verjetno motivirali za bolj\u0161e rezultate.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/Navrh-bez-nazvu-2022-04-21T124721.691.png\" alt=\"Tecite s prijatelji in se medsebojno motivirajte\" class=\"wp-image-353218\" width=\"843\" height=\"562\" title=\"Tecite s prijatelji in se medsebojno motivirajte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Navrh-bez-nazvu-2022-04-21T124721.691.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Navrh-bez-nazvu-2022-04-21T124721.691-400x267.png 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Spremenite_tek_v_igro_in_tekmujte_z_drugimi_ljudmi\"><\/span>10. Spremenite tek v igro in tekmujte z drugimi ljudmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate pametno uro, ki \u0161teje va\u0161e korake in splo\u0161no aktivnost? Pove\u017eite se s prijatelji, ki jih tudi imajo, in poskrbite, da bo vadba skupen izziv. Tudi rezultati neke \u0161tudije potrjujejo, da boste na ta na\u010din verjetno bolj aktivni. Med skupino, ki je merila \u0161tevilo korakov samo za potrebe vsakega od svojih \u010dlanov, in skupino, ki je tudi tekmovala z drugimi ljudmi, so bile statisti\u010dno pomembne razlike v aktivnosti. <strong>Posledi\u010dno so tisti, ki so tekmovali z drugimi, v povpre\u010dju prehodili pribli\u017eno 2 000 korakov na dan ve\u010d<\/strong>. Te ugotovitve je potrdila \u0161e ena \u0161tudija. V njej je bila spet aktivnej\u0161a skupina ljudi, ki so tek spremenili v igro in tekmovali s svojimi bli\u017enjimi. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u2013\u20605]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi znanost nam potrjuje, da imamo <strong>v sebi zakodirano naravno tekmovalnost<\/strong>, ki jo lahko izkoristimo v svojo korist.&nbsp;Zato se ne bojte izzivati prijateljev in iz teka ter drugih dejavnosti naredite zabavno tekmovanje, v katerem ste zmagovalci vsi. \u010ce ne, se lahko vsaj dobro po\u010dutite ob dejavnosti in tudi ob dejstvu, da ste naredili <strong>nekaj dobrega za svoje zdravje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa veste, da ima lahko oklepanje \u0161tevilk na vas precej negativen u\u010dinek in lahko zlahka postane obsedenost, raje odlo\u017eite pametno uro in aplikacije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u017eivljenju vsakega teka\u010da se lahko zgodi <strong>trenutek \u0161ibkosti<\/strong>, ko preprosto nimate motivacije, da bi obuli \u0161portne copate in se odpravili ven. To je povsem normalno. \u010ce pa tudi kratek premor ne pomaga, je \u010das, da pose\u017eete po nasvetih, ki vam bodo pomagali pri motivaciji in vrnitvi k teka\u0161ki zmogljivosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010dasih lahko pomaga motivacijska glasba, drugi\u010d pa izziv med prijatelji. Od vas je odvisno, kaj boste poskusili. In \u010de nobeden od nasvetov ne pomaga, se ne bojte poskusiti z drugimi \u0161portnimi dejavnostmi. Tako boste popestrili svojo vadbeno rutino in \u010disto mogo\u010de je, da boste na ta na\u010din postali bolj\u0161i teka\u010d. In ne skrbite, \u010de je tek za vas sr\u010dna zadeva, ga boste zagotovo kmalu pogre\u0161ali. Takrat se boste k treningu vrnili z ve\u010djo predanostjo kot kdaj koli prej. <\/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\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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","protected":false},"excerpt":{"rendered":"<p>Dana\u0161nji \u010dlanek je poln nasvetov, ki vam bodo pomagali pri motivaciji v primeru, da se te\u017eko odlo\u010dite za tek. Vrnite se na pravo pot in premagajte sami sebe. Svetovali vam bomo, kako to storiti.<\/p>\n","protected":false},"author":100,"featured_media":353262,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6615,6891,6267,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-354586","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-glasba","9":"tag-motivacija-sl","10":"tag-tek","11":"tag-zdrav-zivljenjski-slog","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>10 u\u010dinkovitih na\u010dinov motiviranja za tek, ko se vam ne ljubi te\u010di - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se odpraviti te\u010di, ko se vam ne ljubi? 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