{"id":383074,"date":"2022-07-12T16:04:12","date_gmt":"2022-07-12T14:04:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383074"},"modified":"2024-04-25T12:46:20","modified_gmt":"2024-04-25T10:46:20","slug":"sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/","title":{"rendered":"\u0160to ne smijete raditi prije tr\u010danja? 10 pogre\u0161aka s kojima se svaki trka\u010d susreo"},"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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#10_uobicajenih_pogresaka_koje_mozete_napraviti_prije_trcanja\" title=\"10 uobi\u010dajenih pogre\u0161aka koje mo\u017eete napraviti prije tr\u010danja\">10 uobi\u010dajenih pogre\u0161aka koje mo\u017eete napraviti prije tr\u010danja<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#1_Ne_jedete\" title=\"1. Ne jedete\">1. Ne jedete<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#2_Prejedanje\" title=\"2. Prejedanje\">2. Prejedanje<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#3_Isprobavanje_nove_hrane_prije_vaznog_trcanja\" title=\"3. Isprobavanje nove hrane prije va\u017enog tr\u010danja\">3. Isprobavanje nove hrane prije va\u017enog tr\u010danja<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#4_Podcjenjivanje_hidratacije\" title=\"4. Podcjenjivanje hidratacije\">4. Podcjenjivanje hidratacije<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#5_Tijelo_nepripremljeno_za_napor\" title=\"5. Tijelo nepripremljeno za napor\">5. Tijelo nepripremljeno za napor<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#6_Odabir_pogresne_odjece\" title=\"6. Odabir pogre\u0161ne odje\u0107e\">6. Odabir pogre\u0161ne odje\u0107e<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#7_Planiranje_rute_koje_ne_uzima_u_obzir_vase_trenutno_stanje\" title=\"7. Planiranje rute koje ne uzima u obzir va\u0161e trenutno stanje\">7. Planiranje rute koje ne uzima u obzir va\u0161e trenutno stanje<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#8_Zaboravljate_otici_na_toalet_prije_trcanja\" title=\"8. Zaboravljate oti\u0107i na toalet prije tr\u010danja\">8. Zaboravljate oti\u0107i na toalet prije tr\u010danja<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#9_Nosenje_potpuno_nove_obuce_za_trcanje\" title=\"9. No\u0161enje potpuno nove obu\u0107e za tr\u010danje\">9. No\u0161enje potpuno nove obu\u0107e za tr\u010danje<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#10_Zaboravljate_napuniti_telefon_sat_ili_slusalice\" title=\"10. Zaboravljate napuniti telefon, sat ili slu\u0161alice\">10. Zaboravljate napuniti telefon, sat ili slu\u0161alice<\/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\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tr\u010danje je sjajan sport, a kad se zvijezde poslo\u017ee, u njemu se mo\u017ee u potpunosti u\u017eivati. Ali lo\u0161e je kad nije sve ba\u0161 idealno i osje\u0107ate neku nelagodu. Mo\u017eda ste lo\u0161e jeli, nemate odgovaraju\u0107u odje\u0107u ili postoji neka druga neugodnost. Stoga \u0107emo se u dana\u0161njem \u010dlanku usredoto\u010diti na naj\u010de\u0161\u0107e pogre\u0161ke prije tr\u010danja koje mogu u\u010diniti tu aktivnost neugodnom. Ako mo\u017eete izbje\u0107i sve ove to\u010dke, vidjet \u0107ete da \u0107ete maksimalno u\u017eivati u tr\u010danju i mo\u017eda <strong>\u010dak i oboriti svoj osobni rekord.<\/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=\"10_uobicajenih_pogresaka_koje_mozete_napraviti_prije_trcanja\"><\/span>10 uobi\u010dajenih pogre\u0161aka koje mo\u017eete napraviti prije tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Ne_jedete\"><\/span>1. Ne jedete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ustajete li ujutro i odmah odlazite na tr\u010danje?<\/strong> Nekima je to rutina, drugima nezamisliva situacija. Svaka je osoba <strong>druk\u010dija<\/strong> i stoga se druk\u010dije nosi s tom situacijom. Me\u0111utim, osobe koje su osjetljivije na tom podru\u010dju <strong>mogu imati zna\u010dajnih problema tijekom jutarnjeg tr\u010danja.<\/strong> Nakon gladovanja preko no\u0107i, opskrba tijela ugljikohidratima, posebice jetrenim glikogenom, ograni\u010dena je. A ako ste dan prije napravili ranove\u010dernje vje\u017ebanje nakon kojeg je uslijedila ve\u010dera s niskim udjelom ugljikohidrata, vjerojatno imate i manje mi\u0161i\u0107nog glikogena. Ako je to slu\u010daj, onda vam je preostala ograni\u010dena koli\u010dina energije za jutarnji trening i vrlo je mogu\u0107e da ne\u0107ete imati tako intenzivan trka\u010dki u\u010dinak. Emocionalno \u0107e vam vjerojatno tr\u010danje tako\u0111er biti ve\u0107i izazov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke osobe zbog toga tako\u0111er mogu do\u017eivjeti pad fiziolo\u0161ke razine \u0161e\u0107era u krvi, stanje poznato i kao <strong>hipoglikemija.<\/strong> O\u010dituje se, na primjer, znojenjem, <strong>umorom, vrtoglavicom, nesvjesticom,<\/strong> gla\u0111u, trncima u tijelu, lupanjem srca, bljedilom ili slabo\u0161\u0107u. Za takve slu\u010dajeve idealno je nositi primjerice <strong>energetski gel<\/strong> kako bi se tijelo napunilo potrebnim \u0161e\u0107erom i pomoglo preokrenuti neugodno stanje. Ali ako vam ne smeta post, slobodno nastavite. Me\u0111utim, tako\u0111er bismo vam preporu\u010dili da prilagodite svoj zadnji ve\u010dernji obrok u danu prije jutarnjeg tr\u010danja i unesete ve\u0107i udio ugljikohidrata. Vidjet \u0107ete da \u0107ete imati <strong>puno vi\u0161e energije<\/strong> za vje\u017ebanje. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete saznati vi\u0161e o vje\u017ebama nata\u0161te u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/da-li-jutarnji-trening-sagorijeva-vise-masti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sagorijeva li jutarnji kardio trening vi\u0161e masti?<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"48487,32899,36262,28095,57832,6503,54610,54535,53458,32629,53473\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prejedanje\"><\/span>2. Prejedanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suprotno od praznog \u017eeluca jest kad <strong>pretjerate s hranom.<\/strong> Vjerojatno je svima jasno da nije idealno pojesti june\u0107i gula\u0161 s osam knedli i onda oti\u0107i na tr\u010danje. Nakon jela, tijelo po\u010dinje koncentrirati krv u probavni sustav kako bi mu pomoglo u obradi hrane. Me\u0111utim, kad tr\u010dite, potrebno vam je da <strong>krv bude vi\u0161e u va\u0161im mi\u0161i\u0107ima<\/strong> kako biste mogli <strong>davati najbolje rezultate.<\/strong> Da ne spominjemo da se ubrzo nakon jela osje\u0107ate vi\u0161e nespretni, te\u0161ki i \u010desto <strong>te\u017ee di\u0161ete.<\/strong> To se o\u010dituje, primjerice, bockanjem sa strane, ubrzanim disanjem i drugim neugodnostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga vodite ra\u010duna o tome <strong>koliko vam vremena nakon obroka treba da odete na tr\u010danje.<\/strong> Neki se ljudi osje\u0107aju kao da nisu ni\u0161ta pojeli sat vremena nakon \u0161to zavr\u0161e s obrokom. Drugima mo\u017ee trebati do tri sata da probave obrok. Isto tako, razlika je ako pojedete manju porciju <a href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a> ili veliku hrpu jaja prije tr\u010danja. Stoga slu\u0161ajte svoje tijelo i radije prije tr\u010danja jedite hranu koja se br\u017ee probavlja. Ako i dalje osje\u0107ate mu\u010dninu u \u017eelucu, radije pri\u010dekajte nego da se mu\u010dite tijekom tr\u010danja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako ste dobro ru\u010dali i \u017eelite odmah oti\u0107i na tr\u010danje radi bolje probave, opet vjerojatno ne\u0107ete u\u017eivati u aktivnosti i vjerojatnije \u0107e biti jadno. Zato je bolje malo pri\u010dekati pa oti\u0107i u du\u017eu \u0161etnju. Tako\u0111er mo\u017eete dobro vje\u017ebati. Pro\u010ditajte vi\u0161e o tome u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo smr\u0161avjeti hodaju\u0107i?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"793\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg\" alt=\"pogre\u0161ke prije tr\u010danja \u2013 prejedanje\" class=\"wp-image-377481\" style=\"width:843px;height:595px\" title=\"pogre\u0161ke prije tr\u010danja \u2013 prejedanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-400x282.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1536x1083.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-2048x1444.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Isprobavanje_nove_hrane_prije_vaznog_trcanja\"><\/span>3. Isprobavanje nove hrane prije va\u017enog tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li planirali svoj prvi polumaraton za ovo poslijepodne ili vas \u010deka neka va\u017ena utrka? U takvoj situaciji <strong>idealno je pridr\u017eavati se va\u0161eg uobi\u010dajenog obrasca prehrane \u0161to je vi\u0161e mogu\u0107e.<\/strong> Naravno, mo\u017eete <strong>pove\u0107ati unos ugljikohidrata<\/strong> dan prije, na primjer, izgraditi ve\u0107u koli\u010dinu pohranjene energije. Me\u0111utim, nije preporu\u010dljivo probati novu hranu ili kombinacije koje ina\u010de ne jedete prije tr\u010danja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samo zato \u0161to lubenica s jogurtom i <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ora\u0161asti plodovi<\/strong><\/a> odgovaraju va\u0161em prijatelju, ne zna\u010di da su savr\u0161en obrok za vas prije utrke. Neobi\u010dna kombinacija hrane, u kombinaciji s trka\u0107om nervozom i stisnutim \u017eelucem, <strong>mogla bi napraviti pomutnju u va\u0161em probavnom traktu.<\/strong> Umjesto da do\u017eivite sjajno iskustvo individualnog tr\u010danja ili utrke, mogli biste provesti dan na kau\u010du s mu\u010dninom ili drugim probavnim problemima. <strong>Dakle, bolje se odlu\u010diti za va\u0161u isprobanu prehranu<\/strong> od koje se osje\u0107ate dobro i spremiti nove poslastice kao nagradu nakon tr\u010danja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite izvu\u0107i maksimum iz tr\u010danja, ne smijete propustiti na\u0161 \u010dlanak o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i ostale sportove izdr\u017eljivosti.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Podcjenjivanje_hidratacije\"><\/span>4. Podcjenjivanje hidratacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim idealnog obroka prije treninga, <strong>ne smijete podcijeniti optimalnu hidrataciju.<\/strong> To je klju\u010dno za sam u\u010dinak. Ve\u0107 s <strong>gubitkom od 2 % vode od ukupne tjelesne te\u017eine,<\/strong> mo\u017eete po\u010deti osje\u0107ati prve znakove dehidracije. \u0160to mislimo pod tim?<\/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\">\n<li>Za prosje\u010dnog \u010dovjeka od 80 kg, gubitak vode od 2 % iznosio bi otprilike <strong>1,6 litara.<\/strong><\/li>\n\n\n\n<li>Za prosje\u010dnu \u017eenu od 60 kg, gubitak vode od 2 % iznosio bi pribli\u017eno <strong>1,2 litre.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uzimaju\u0107i u obzir da tijekom fizi\u010dke aktivnosti osoba mo\u017ee izgubiti pribli\u017eno <strong>0,3 \u2013 2,4 litre znoja po satu,<\/strong> ovisno o intenzitetu i drugim \u010dimbenicima, nadoknada teku\u0107ine od iznimne je va\u017enosti. Prema preporukama ACSM-a (The American College of Sports Medicine), <strong>sporta\u0161 bi trebao popiti otprilike 5 \u2013 7 ml vode ili izotoni\u010dnog napitka po kilogramu tjelesne te\u017eine (BW) \u010detiri sata prije vje\u017ebanja.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/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\">\n<li>Za prosje\u010dnog mu\u0161karca od 80 kg to je otprilike <strong>400 \u2013 560 ml.<\/strong><\/li>\n\n\n\n<li>Za prosje\u010dnu \u017eenu od 60 kg to je otprilike <strong>300 \u2013 420 ml. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi izvori potom rade s univerzalnijom preporukom \u2013 popijte 500 ml teku\u0107ine dva sata prije vje\u017ebanja. Stoga isprobajte sami kako biste vidjeli \u0161to vam najbolje odgovara tako da <strong>ne osje\u0107ate \u017ee\u0111 odmah nakon po\u010detka tr\u010danja.<\/strong> Jednako tako, me\u0111utim, poku\u0161ajte izbjegavati piti litru vode neposredno prije tr\u010danja. Osim mu\u010dnine, vjerojatno biste imali prili\u010dno nelagodan osje\u0107aj u \u017eelucu tijekom aktivnosti, \u0161to bi moglo imati negativan utjecaj na va\u0161u izvedbu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas \u010deka va\u017ena utrka, razmislite o hidrataciji dan prije. A ako imate du\u017eu rutu, poku\u0161ajte zadr\u017eati unos teku\u0107ine tijekom tr\u010danja. Razli\u010diti <strong><a href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\"napitci (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napitci<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> za opskrbu ionima<\/strong><\/a> <strong>mogu vam pomo\u0107i u tome jer tako\u0111er nadokna\u0111uju esencijalne elektrolite.<\/strong> Me\u0111utim, mo\u017eete ih uzeti i nakon vje\u017ebanja, mo\u017eda u obliku <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prakti\u010dne tablete<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim hidratacije u odnosu na sport, razmislite i o svojim op\u0107im navikama pijenja. Svaki dan trebate piti najmanje 30 \u2013 45 ml teku\u0107ine po kilogramu tjelesne te\u017eine. Ako ne pijete dovoljno, mogli biste iskusiti druge probleme kao \u0161to je zadr\u017eavanje vode uz \u017ee\u0111 i umor. Pro\u010ditajte vi\u0161e o tome u na\u0161em \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako se rije\u0161iti vi\u0161ka vode i smanjiti njeno zadr\u017eavanje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o va\u017enosti pijenja, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tijelo_nepripremljeno_za_napor\"><\/span>5. Tijelo nepripremljeno za napor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije odlaska na skijanje pripremate skije i dajete izbrusiti rubove. Prije vo\u017enje bicikla podmazujete lanac i pumpate gume. <strong>Va\u0161e tijelo treba vlastitu pripremu<\/strong> prije nego \u0161to se budete mogli pokrenuti. Ne zahtijeva nikakvo bru\u0161enje, podmazivanje ili druge komplicirane postupke. Samo ga treba <strong>nje\u017eno probuditi<\/strong> i pripremiti za ustajanje s kau\u010da i obavljanje intenzivnije aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takozvana <strong>abeceda tr\u010danja<\/strong> mo\u017ee dobro funkcionirati za trka\u010de. To je skup elemenata, kao \u0161to je stari poznati prednji udarac i posrtanje, koje je korisno uklju\u010diti prije tr\u010danja. Odli\u010dan je za pokretanje <strong>uko\u010denih nogu nakon dana,<\/strong> pobolj\u0161ava koordinaciju, rad nogu i pove\u0107ava vjerojatnost <strong>izbjegavanja ozljeda.<\/strong> Sli\u010dno tome, dobra je ideja uklju\u010diti vje\u017ebe prije tr\u010danja koje \u0107e pomo\u0107i u istezanju va\u0161ih zglobova te pripremiti va\u0161 mi\u0161i\u0107no-ko\u0161tani i kardiovaskularni sustav za izazov. Vidjet \u0107ete da \u0107e vam tr\u010danje poslije biti ugodnije.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg\" alt=\"gre\u0161ke prije tr\u010danja \u2013 ne zagrijavate se\" class=\"wp-image-377496\" style=\"width:843px;height:562px\" title=\"gre\u0161ke prije tr\u010danja \u2013 ne zagrijavate se\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Odabir_pogresne_odjece\"><\/span>6. Odabir pogre\u0161ne odje\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gurate li ruku <strong>kroz prozor<\/strong> prije tr\u010danja, govorite sebi da je prili\u010dno hladno i odijevate se u skladu s tim? To vjerojatno nije najbolji na\u010din da odaberete odje\u0107u. Pogotovo ako \u0107ete se baviti intenzivnijim tr\u010danjem. Razlikuje se kako va\u0161e tijelo percipira temperaturu u mirovanju ili kad se kre\u0107ete. Kako biste bili sigurni da ste uvijek odjeveni kako treba, imamo jednostavan savjet za vas. Provjerite trenutnu vanjsku temperaturu i odjenite se kao da je <strong>otprilike 10 \u00b0C toplije.<\/strong> Ne brinite se, ne\u0107e vam biti hladno. Kako bismo vam dali predod\u017ebu, imamo i neke konkretne primjere kako se odjenuti za odre\u0111ene temperature.<\/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\">\n<li><strong>Za temperature iznad 25 \u00b0C,<\/strong> vrijedi moto: &#8220;\u0160to manje, to bolje.&#8221; \u017dene mogu pro\u0107i s <a href=\"https:\/\/gymbeam.hr\/zenske-funkcionalne-kratke-hlace-infinity-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kratkim hla\u010dama<\/a> i <a href=\"https:\/\/gymbeam.hr\/sportski-grudnjak-infinity-i-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportskim grudnjakom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/majice-kratkih-rukava-i-majice-bez-rukava\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majicom<\/a>. Mu\u0161karci mogu tr\u010dati samo u <a href=\"https:\/\/gymbeam.hr\/muske-funkcionalne-kratke-hlace-infinity-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kratkim hla\u010dama<\/a>, \u0161to \u0107e im dati dodatnu preplanulost i potaknuti stvaranje <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> u tijelu.<\/li>\n\n\n\n<li><strong>Ako je izme\u0111u 5 i 10 \u00b0C,<\/strong> idealno je nositi tanku sportsku traku za glavu, funkcionalnu majicu dugih ili kratkih rukava, topliju <a href=\"https:\/\/gymbeam.hr\/zenske-dukserice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majicu s kapulja\u010dom<\/a>, <a href=\"https:\/\/gymbeam.hr\/fitness-tajice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tajice<\/a> (mogu biti podstavljene flisom), <a href=\"https:\/\/gymbeam.hr\/carape-3-4-socks-3pack-white-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010darape<\/a> (ako vam je hladno obucite toplije, po hladnom vremenu uvijek birajte one koje vam pokrivaju gle\u017enjeve).<\/li>\n\n\n\n<li><strong>Tijekom niskih temperatura od otprilike -10 \u00b0C,<\/strong> idealno je nositi \u0161e\u0161ir, grija\u010d za vrat, tanku <a href=\"https:\/\/gymbeam.hr\/majica-dugih-rukava-essential-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funkcionalnu majicu dugih rukava<\/a> (koja upija znoj i grije vas), toplu <a href=\"https:\/\/gymbeam.hr\/dukserice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majicu s kapulja\u010dom<\/a>&nbsp;(koja vas grije i odr\u017eava temperaturu), <a href=\"https:\/\/gymbeam.hr\/muska-jakna-stormbreaker-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tanku jaknu<\/a> (koja ne propu\u0161ta vjetar ili vlagu), tople tajice, tanke funkcionalne \u010darape (npr. od merino vune), tople \u010darape i lagane sportske rukavice. Za tr\u010danje po snijegu trebali biste nositi cipele s neklize\u0107im potplatom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete pro\u010ditati vi\u0161e o optimalnoj odje\u0107i za tr\u010danje i druge prakti\u010dne savjete u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za po\u010detnike.<\/strong><\/a><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg\" alt=\"pogre\u0161ke prije tr\u010danja \u2013 planirate rutu koja ne uzima u obzir va\u0161e trenutno stanje\" class=\"wp-image-377513\" title=\"pogre\u0161ke prije tr\u010danja \u2013 planirate rutu koja ne uzima u obzir va\u0161e trenutno stanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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=\"7_Planiranje_rute_koje_ne_uzima_u_obzir_vase_trenutno_stanje\"><\/span>7. Planiranje rute koje ne uzima u obzir va\u0161e trenutno stanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate li isplanirano tr\u010danje od 15 km za danas, <strong>ali se osje\u0107ate umorno, imate glavobolju i nemate energije?<\/strong> Nemojte se bojati biti malo fleksibilniji i prilagoditi svoje tr\u010danje. Ne \u017eelite se na\u0107i u situaciji da vam na tr\u010danju postane muka, a imate jo\u0161 5 km do ku\u0107e. Ako je to slu\u010daj, promijenite svoj plan i<strong> prije\u0111ite samo nekoliko kilometara oko svoje ku\u0107e<\/strong> kako biste se mogli vratiti ku\u0107i kad god po\u017eelite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, situacija mo\u017ee biti i obrnuta. Ako se veselite <strong>kratkom tr\u010danju za oporavak sporim tempom,<\/strong> ali osje\u0107ate se spremnima za dobar sprint, samo naprijed! Slu\u0161ajte svoje tijelo i mo\u017eda dobijete novi osobni rekord od njega. Me\u0111utim, imajte na umu da je oporavak tako\u0111er va\u017ean, a gurati se do maksimuma svaki dan nije idealno ni za koga. A ako \u017eelite neke savjete o tome kako u\u010dinkovito potaknuti oporavak, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pospje\u0161iti regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih dodataka?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Zaboravljate_otici_na_toalet_prije_trcanja\"><\/span>8. Zaboravljate oti\u0107i na toalet prije tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cini li vam se ova to\u010dka trivijalnom? Svaki sporta\u0161 <strong>koji je ikad zaboravio oti\u0107i na toalet prije tr\u010danja<\/strong> sigurno \u0107e potvrditi njenu va\u017enost. Osje\u0107aj da morate i\u0107i na toalet, a nemate kamo, mo\u017ee u\u010diniti svako tr\u010danje prili\u010dno neugodnim. Umjesto da se usredoto\u010dite na tr\u010danje, samo odbrojavate kilometre do dolaska ku\u0107i. U najgorem slu\u010daju, samo tra\u017eite mjesto na kojem mo\u017eete obaviti stvar sa smrtonosnim znojem na \u010delu. Ali jednom kad do\u017eivite tu neugodnu situaciju, sigurno vi\u0161e nikad ne\u0107ete zaboraviti upotrijebiti kupaonicu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Nosenje_potpuno_nove_obuce_za_trcanje\"><\/span>9. No\u0161enje potpuno nove obu\u0107e za tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kupili ste novi par tenisica i jedva \u010dekate kona\u010dno tr\u010dati u njima? Onda malo usporite. Bila bi velika pogre\u0161ka iza\u0107i u njima na va\u0161u uobi\u010dajenu rutu. <strong>To bi moglo uzrokovati <\/strong>\u017euljeve i ogrebotine, kao i <strong>bol u drugim dijelovima stopala.<\/strong> Jo\u0161 bi ve\u0107a pogre\u0161ka bila sa\u010duvati novi par tenisica za utrku ili drugo va\u017eno tr\u010danje. Nijedan sporta\u0161 ne bi trebao napraviti tu pogre\u0161ku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate jedan par tenisica u kojima ste navikli tr\u010dati, dobra je ideja postupno se navikavati na nove. Idealno je prvo <strong>poku\u0161ati hodati u njima barem sat vremena kod ku\u0107e.<\/strong> Ako vam tenisice ne pristaju, obi\u010dno ih mo\u017eete vratiti. Nakon \u0161to pro\u0111u taj po\u010detni test, vrijeme je za kra\u0107u \u0161etnju u njima. To je najbolji na\u010din da vidite pristaje li vam <strong>tenisica dok ste na terenu.<\/strong> Zatim ih isprobajte za kra\u0107e, a onda dulje staze. Va\u0161e \u0107e se tijelo postupno naviknuti na novi par cipela i <strong>sigurno \u0107ete izbje\u0107i bilo kakvu nelagodu. <\/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=\"10_Zaboravljate_napuniti_telefon_sat_ili_slusalice\"><\/span>10. Zaboravljate napuniti telefon, sat ili slu\u0161alice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dana\u0161nje vrijeme <strong>daje prednost modernoj tehnologiji.<\/strong> Gotovo je pravilo da trka\u010di izlaze s <strong>pametnim satom, telefonom koji im mjeri<\/strong> <strong>udaljenost ili be\u017ei\u010dnim slu\u0161alicama.<\/strong> Stoga sigurno ne \u017eelite do\u017eivjeti situaciju u kojoj navu\u010dete tenisice za tr\u010danje i otkrijete da je jedan od va\u0161ih tehnolo\u0161kih prijatelja ostao bez snage. Minute koje su potrebne za punjenje va\u0161ih ure\u0111aja za tr\u010danje \u010dine se beskona\u010dnima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, mo\u017eete tr\u010dati i bez njih. Ali ako bolje kora\u010date uz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">motiviraju\u0107u glazbu<\/a> ili se veselite slu\u0161anju svog <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-fitness-podcasta-o-vjezbanju-i-zdravoj-prehirani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omiljenog podcasta<\/a> cijeli dan dok vje\u017ebate, to je iritantno. Ba\u0161 kao kad <strong>se spremate istr\u010dati novi osobni rekord, a isprazni se baterija va\u0161em telefonu<\/strong> <strong>s aplikacijom<\/strong> koja mjeri va\u0161e vrijeme i udaljenost. Ako mo\u017eete, provjerite barem sat vremena prije planiranog tr\u010danja jesu li sve va\u0161e tehni\u010dke sprave spremne za sljede\u0107e tr\u010danje.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg\" alt=\"pogre\u0161ke prije tr\u010danja \u2013 zaboravljate napuniti telefon, sat ili slu\u0161alice\" class=\"wp-image-377528\" style=\"width:843px;height:562px\" title=\"pogre\u0161ke prije tr\u010danja \u2013 zaboravljate napuniti telefon, sat ili slu\u0161alice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji dosta pogre\u0161aka koje mo\u017eete napraviti prije tr\u010danja. A ve\u0107ina njih mo\u017ee u\u010diniti va\u0161u<strong> sportsku aktivnost prili\u010dno neugodnom.<\/strong> Stoga poku\u0161ajte pripaziti na svoju prehranu, hidrataciju, odje\u0107u i obu\u0107u, slu\u0161ajte svoje tijelo i <strong>ne zaboravite napuniti omiljena tehnolo\u0161ka pomagala.<\/strong> Ako mo\u017eete sve dr\u017eati pod kontrolom, mo\u0107i \u0107ete <strong>u potpunosti<\/strong> <strong>u\u017eivati u svakom tr\u010danju. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li prijatelja koji se stalno na ne\u0161to \u017eali dok tr\u010di? Podijelite na\u0161 \u010dlanak i pomozite mu da izbjegne uobi\u010dajene pogre\u0161ke prije tr\u010danja.<\/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.hr\/fitness-odjeca\" 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.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ima dana kad je sve jednostavno savr\u0161eno i mo\u017eete u potpunosti u\u017eivati u tr\u010danju. S druge strane, ima dana kad napravite jednu od ovih uobi\u010dajenih pogre\u0161aka i ne mo\u017eete uop\u0107e u\u017eivati u tr\u010danju. Kako to izbje\u0107i?<\/p>\n","protected":false},"author":100,"featured_media":377577,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7352,6260,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383074","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-prehrana-hr","9":"tag-trcanje-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to ne smijete raditi prije tr\u010danja? 10 pogre\u0161aka s kojima se svaki trka\u010d susreo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Postoje pogre\u0161ke koje treba izbjegavati prije tr\u010danja. 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