{"id":391177,"date":"2022-09-01T09:48:38","date_gmt":"2022-09-01T07:48:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391177"},"modified":"2022-09-01T09:48:39","modified_gmt":"2022-09-01T07:48:39","slug":"cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/","title":{"rendered":"\u010cesa ne bi smeli po\u010deti pred tekom? 10 napak, s katerimi se je sre\u010dal vsak teka\u010d"},"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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#10_najpogostejsih_napak_ki_jih_pocnemo_pred_tekom\" title=\"10 najpogostej\u0161ih napak, ki jih po\u010dnemo pred tekom&nbsp;\">10 najpogostej\u0161ih napak, ki jih po\u010dnemo pred tekom&nbsp;<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#1_Niste_pojedli_nicesar\" title=\"1. Niste pojedli ni\u010desar\">1. Niste pojedli ni\u010desar<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#2_Prenajedanje\" title=\"2. Prenajedanje\">2. Prenajedanje<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#3_Preizkusanje_nove_hrane_pred_pomembnim_tekom\" title=\"3. Preizku\u0161anje nove hrane pred pomembnim tekom\">3. Preizku\u0161anje nove hrane pred pomembnim tekom<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#4_Podcenjevanje_hidracije\" title=\"4. Podcenjevanje hidracije\">4. Podcenjevanje hidracije<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#5_Nepripravljenost_telesa_na_obremenitev\" title=\"5. Nepripravljenost telesa na obremenitev\">5. Nepripravljenost telesa na obremenitev<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#6_Izbira_napacne_opreme\" title=\"6. Izbira napa\u010dne opreme\">6. Izbira napa\u010dne opreme<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#7_Nacrtovanje_poti_ki_ne_uposteva_vase_trenutne_kondicije\" title=\"7. Na\u010drtovanje poti, ki ne upo\u0161teva va\u0161e trenutne kondicije\">7. Na\u010drtovanje poti, ki ne upo\u0161teva va\u0161e trenutne kondicije<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#8_Pozabite_iti_na_stranisce_pred_tekom\" title=\"8. Pozabite iti na strani\u0161\u010de pred tekom\">8. Pozabite iti na strani\u0161\u010de pred tekom<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#9_Obujanje_popolnoma_novih_superg_za_tek\" title=\"9. Obujanje popolnoma novih superg za tek\">9. Obujanje popolnoma novih superg za tek<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#10_Pozabite_napolniti_telefon_uro_ali_slusalke\" title=\"10. Pozabite napolniti telefon, uro ali slu\u0161alke\">10. Pozabite napolniti telefon, uro ali slu\u0161alke<\/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\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tek je odli\u010den \u0161port, v katerem lahko, ko se zvezde ujemajo, popolnoma u\u017eivate. \u0160e huje pa je, kadar vse ni povsem idealno in ob\u010dutimo nelagodje. Morda ste slabo jedli, nimate pravih obla\u010dil ali pa imate kak\u0161no drugo nev\u0161e\u010dnost. Zato se bomo v dana\u0161njem \u010dlanku osredoto\u010dili na najpogostej\u0161e napake pred tekom, ki lahko to aktivnost naredijo neprijetno. \u010ce se boste izognili vsem tem to\u010dkam, boste videli, da boste v teku maksimalno u\u017eivali in morda celo <strong>izbolj\u0161ali svoj osebni 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_najpogostejsih_napak_ki_jih_pocnemo_pred_tekom\"><\/span>10 najpogostej\u0161ih napak, ki jih po\u010dnemo pred tekom&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Niste_pojedli_nicesar\"><\/span>1. Niste pojedli ni\u010desar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali zjutraj vstanete in se takoj odpravite na tek? Za nekatere je to rutina, za druge nepredstavljivo. Vsaka oseba je <strong>druga\u010dna<\/strong>, zato se s to situacijo spopada na druga\u010den na\u010din. Vendar imajo lahko ljudje, ki so na tem podro\u010dju bolj ob\u010dutljivi, <strong>pri jutranjem teku precej\u0161nje te\u017eave<\/strong>. Po no\u010dnem postu so zaloge ogljikovih hidratov v telesu, zlasti glikogena v jetrih, omejene. In \u010de ste prej\u0161nji dan imeli zgodnjo ve\u010derno vadbo, ki ji je sledila ve\u010derja z nizko vsebnostjo ogljikovih hidratov, imate verjetno tudi manj mi\u0161i\u010dnega glikogena. V tem primeru vam za jutranjo vadbo ostane omejena koli\u010dina energije in povsem mogo\u010de je, da ne boste dosegli tako intenzivnega teka\u0161kega nastopa. Tudi psihi\u010dno bo tek za vas verjetno bolj zahteven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri nekaterih ljudeh lahko zaradi tega pride tudi do padca fiziolo\u0161ke ravni sladkorja v krvi, kar je znano tudi kot <strong>hipoglikemija<\/strong>. To se ka\u017ee na primer s potenjem, utrujenostjo, omotico, vrtoglavico, lakoto, mravljin\u010denjem po telesu, palpitacijami, bledico ali \u0161ibkostjo. V tak\u0161nih primerih je idealno imeti pri sebi na primer <a href=\"https:\/\/gymbeam.si\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>energijski gel<\/strong><\/a>, ki telo napolni s potrebnim sladkorjem in pomaga odpraviti neprijetno stanje. \u010ce vas postenje ne moti, lahko nadaljujete. Priporo\u010damo pa, da zadnji ve\u010derni obrok dneva pred jutranjim tekom prilagodite in si nalo\u017eite ve\u010dji obrok ogljikovih hidratov. Videli boste, da boste imeli <strong>veliko ve\u010d energije za vadbo<\/strong>. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o vadbi na te\u0161\u010de si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-jutranjo-kardio-vadbo-pokurimo-vec-mascob\/\"><strong>Ali lahko z jutranjo kardio vadbo pokurimo ve\u010d ma\u0161\u010dobe?&nbsp;<\/strong><\/a><\/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=\"38887,67378,79516\" ><\/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_Prenajedanje\"><\/span>2. Prenajedanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasprotje praznega \u017eelodca je, \u010de <strong>pretiravate s hrano<\/strong>. Verjetno je vsakomur jasno, da ni idealno pojesti govejega zrezka z osmimi cmoki in se nato odpraviti na tek. Po jedi za\u010dne telo koncentrirati kri v prebavni sistem, da bi mu pomagalo predelati hrano. Ko te\u010dete, pa je treba to <strong>kri bolj usmeriti v mi\u0161ice<\/strong>, da lahko dose\u017eete najbolj\u0161i rezultat. Da ne omenjamo, da se kmalu po jedi po\u010dutite bolj nerodno, ste te\u017eji in pogosto te\u017eje dihate. To se ka\u017ee na primer s ti\u0161\u010danjem v boku, hitrej\u0161im dihanjem in drugimi neprijetnostmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato si zabele\u017eite, <strong>koliko \u010dasa potrebujete, da se po obroku odpravite na tek<\/strong>. Nekateri ljudje imajo ob\u010dutek, kot da niso ni\u010desar pojedli, \u0161e eno uro po koncu obroka. Druga oseba lahko za prebavo obroka potrebuje tudi do tri ure. Prav tako je pomembno, ali si pred tekom privo\u0161\u010dite manj\u0161o porcijo <a href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsene ka\u0161e<\/a> ali veliko koli\u010dino jajc. Zato poslu\u0161ajte svoje telo in pred tekom raje posezite po hitreje prebavljivi hrani. \u010ce vam je \u0161e vedno slabo od \u017eelodca, raje po\u010dakajte, kot da bi se med tekom trudili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste po obroku zau\u017eili primerno kosilo in \u017eelite takoj te\u010di, da bi ga bolje prebavili, tudi v tem primeru verjetno ne boste u\u017eivali in vam bo najverjetneje slabo. Zato je bolje, da malo po\u010dakate in se nato odpravite na dalj\u0161i sprehod. Pri tem si lahko privo\u0161\u010dite tudi dobro vadbo. Ve\u010d o tem si preberite v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\">Kako hitro shuj\u0161ati s hojo?<\/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\/06\/iStock-514382344-1124x793.jpg\" alt=\"napake, ki jih po\u010dnemo pred tekom - prenajedanje\" class=\"wp-image-377481\" width=\"843\" height=\"595\" title=\"napake, ki jih po\u010dnemo pred tekom - prenajedanje\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Preizkusanje_nove_hrane_pred_pomembnim_tekom\"><\/span>3. Preizku\u0161anje nove hrane pred pomembnim tekom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste za danes popoldne na\u010drtovali svoj prvi polmaraton ali vas \u010daka pomembna tekma? V tak\u0161nem primeru je <strong>idealno, da se \u010dim bolj dr\u017eite svojega obi\u010dajnega vzorca prehranjevanja<\/strong>. Seveda lahko na primer dan prej pove\u010date vnos ogljikovih hidratov, da si ustvarite ve\u010djo koli\u010dino shranjene energije. Vendar pa ni optimalno, \u010de pred tekom preizku\u0161ate nova \u017eivila ali kombinacije, ki jih obi\u010dajno ne u\u017eivate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je lubenica z jogurtom in <strong><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> <\/strong>v\u0161e\u010d va\u0161i prijateljici, to \u0161e ne pomeni, da je popoln obrok pred tekmo tudi za vas. Nenavadna kombinacija hrane, skupaj s tekmovalno tremo in stisnjenim \u017eelodcem, lahko <strong>povzro\u010di opusto\u0161enje va\u0161ega prebavnega trakta<\/strong>. Namesto da bi imeli odli\u010dno individualno izku\u0161njo teka ali dirke, lahko dan pre\u017eivite na kav\u010du s slabostjo ali drugimi prebavnimi te\u017eavami. <strong>Zato raje posezite po preizku\u0161eni hrani<\/strong>, po kateri se dobro po\u010dutite, nove dobrote pa prihranite za nagrado po teku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite kar najbolje izkoristiti svoj tek, ne spreglejte na\u0161ega \u010dlanka o <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\">11 najbolj\u0161ih dopolnilih za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/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=\"4_Podcenjevanje_hidracije\"><\/span>4. Podcenjevanje hidracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg idealnega obroka pred vadbo ne smete podcenjevati <strong>optimalne hidracije<\/strong>. Ta je klju\u010dnega pomena za samo zmogljivost. \u017de ob <strong>izgubi 2 % vode od skupne telesne te\u017ee<\/strong> lahko za\u010dnete \u010dutiti prve znake dehidracije. Kaj s tem mislimo?<\/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>Za povpre\u010dnega 80-kilogramskega mo\u0161kega pomeni 2% izguba te\u017ee pribli\u017eno <strong>1,6 litra vode<\/strong>.<\/li><li>Pri povpre\u010dni 60-kilogramski \u017eenski pomeni 2% izguba vode pribli\u017eno <strong>1,2 litra<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na to, da lahko \u010dlovek med uro telesne dejavnosti izgubi pribli\u017eno <strong>0,3-2,4 litra znoja na uro<\/strong>, odvisno od intenzivnosti in drugih dejavnikov, je dopolnjevanje teko\u010dine izredno pomembno. Po priporo\u010dilih ACSM (The American College of Sports Medicine) <strong>bi moral \u0161portnik \u0161tiri ure pred vadbo spiti pribli\u017eno 5-7 ml vode ali izotoni\u010dne pija\u010de na kilogram telesne te\u017ee<\/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<ul class=\"wp-block-list\"><li>Za povpre\u010dnega 80-kilogramskega mo\u0161kega je to pribli\u017eno <strong>400-560 ml<\/strong>.<\/li><li>Za povpre\u010dno 60-kilogramsko \u017eensko je to pribli\u017eno <strong>300-420 ml.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V drugih virih je priporo\u010dilo bolj splo\u0161no &#8211; dve uri pred vadbo spijte 500 ml teko\u010dine. Preizkusite, kaj vam najbolj ustreza, da ne boste takoj po za\u010detku teka \u010dutili \u017eeje. Prav tako se <strong>izogibajte pitju litra vode tik pred tekom<\/strong>. Poleg slabosti bi med aktivnostjo verjetno ob\u010dutili tudi precej slabo po\u010dutje v \u017eelodcu, kar bi lahko negativno vplivalo na va\u0161o zmogljivost. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas \u010daka pomembna tekma, razmislite o hidraciji \u017ee dan prej. \u010ce vas \u010daka dalj\u0161a pot, poskusite med tekom poskrbeti za zadosten vnos teko\u010dine. Pri tem so vam lahko v pomo\u010d razli\u010dni <a href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izotoni\u010dni napitki<\/strong><\/a>, saj dopolnjujejo tudi pomembne <a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" class=\"ek-link\"><strong>elektrolite<\/strong><\/a>. Te pa lahko zau\u017eijete tudi po vadbi, morda v obliki priro\u010dnih <strong>tablet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg hidracije pri \u0161portu razmislite tudi o svojih splo\u0161nih navadah glede pitja. Vsak dan morate popiti vsaj 30-45 ml teko\u010dine na kilogram telesne te\u017ee. \u010ce ne pijete dovolj, se lahko poleg \u017eeje in utrujenosti pojavijo tudi druge te\u017eave, kot je zadr\u017eevanje vode. Ve\u010d o tem si preberite v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-vodne-teze-in-zmanjsati-zastajanje-vode\/\">Kako se znebiti vodne te\u017ee in zmanj\u0161ati zadr\u017eevanje vode.<\/a><\/strong>\r\n<\/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 pomenu pitja, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\">Kako nezadosten vnos vode vpliva na va\u0161e zdravje?<\/a><\/strong>\r\n<\/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_Nepripravljenost_telesa_na_obremenitev\"><\/span>5. Nepripravljenost telesa na obremenitev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden se odpravite na smu\u010danje, pripravite smu\u010di in naostrite robnike. Pred kolesarjenjem nama\u017eite verigo in napolnite pnevmatike. <strong>Tudi va\u0161e telo se mora pripraviti, preden lahko za\u010dnete delovati<\/strong>. Ne potrebuje bru\u0161enja, mazanja ali drugih zapletenih postopkov. Treba ga je le ne\u017eno prebuditi in pripraviti na to, da vstane s kav\u010da in se loti intenzivnej\u0161e dejavnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako imenovana <strong>teka\u0161ka abeceda<\/strong> lahko dobro deluje za teka\u010de. Gre za niz elementov, kot sta stara znanca sprednja brca in spotikanje, ki jih je koristno vklju\u010diti pred tekom. <strong>Odli\u010dna je za razgibavanje po dnevu otrdelih nog, izbolj\u0161anje koordinacije, dela z nogami in pove\u010danje verjetnosti, da se izognete po\u0161kodbam<\/strong>. Podobno je pred tekom dobro vklju\u010diti vaje, ki pomagajo raztegniti sklepe ter pripraviti gibalni in sr\u010dno-\u017eilni sistem na izziv. Ugotovili boste, da vam bo tek po tem bolj prijeten.<\/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\/06\/iStock-1084604374-1124x749.jpg\" alt=\"napake pred tekom - se ne ogrejete\" class=\"wp-image-377496\" width=\"843\" height=\"562\" title=\"napake pred tekom - se ne ogrejete\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Izbira_napacne_opreme\"><\/span>6. Izbira napa\u010dne opreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali pred tekom potegnete <strong>roko skozi okno<\/strong>, si re\u010dete, da je precej hladno, in se temu primerno oble\u010dete? To verjetno ni najbolj\u0161i na\u010din za izbiro obleke. \u0160e posebej, \u010de boste tekli bolj intenzivno. Razlika je, kako va\u0161e telo zaznava temperaturo v mirovanju ali med gibanjem. Da boste vedno oble\u010deni ravno prav, imamo za vas preprost nasvet. Preverite trenutno zunanjo temperaturo in se oblecite, kot da bi bilo pribli\u017eno 10 \u00b0C topleje. Ne skrbite, ne bo vas zeblo. Za la\u017ejo predstavo smo vam pripravili tudi nekaj konkretnih primerov, kako se oble\u010di pri dolo\u010denih temperaturah.<\/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>Pri temperaturah nad 25 \u00b0C<\/strong> velja geslo: &#8220;\u010cim manj, tem bolje.&#8221; \u017denske si lahko privo\u0161\u010dijo <a href=\"https:\/\/gymbeam.si\/zenske-funkcionalne-kratke-hlace-infinity-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kratke hla\u010de<\/a> in \u0161portni <a href=\"https:\/\/gymbeam.si\/sportni-nedrcek-infinity-i-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">modr\u010dek<\/a> ali <a href=\"https:\/\/gymbeam.si\/zenske-majice-in-topi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majico<\/a>. Mo\u0161ki lahko te\u010dejo samo v <a href=\"https:\/\/gymbeam.si\/moske-kratke-hlace-infinity-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kratkih hla\u010dah<\/a>, kar jim bo omogo\u010dilo dodatno zagorelost in spro\u017eilo nastajanje <a href=\"https:\/\/gymbeam.si\/vitamin-d\" class=\"ek-link\">vitamina D<\/a> v telesu.<\/li><li><strong>\u010ce je temperatura med 5 in 10 \u00b0C<\/strong>, je idealno nositi tanek \u0161portni naglavni trak, funkcionalno majico z dolgimi ali kratkimi rokavi, toplej\u0161o <a href=\"https:\/\/gymbeam.si\/zenske-jope-s-kapuco\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jopo<\/a>, <a href=\"https:\/\/gymbeam.si\/zenske-fitnes-legice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pajkice<\/a> (lahko so podlo\u017eene s flisom), <a href=\"https:\/\/gymbeam.si\/nogavice-fitness-3-4s-socks-black-gymbeam.html\" class=\"ek-link\">nogavice<\/a> (\u010de vas zebe, nosite toplej\u0161e, v hladnem vremenu vedno izberite tak\u0161ne, ki pokrivajo le gle\u017enje).<\/li><li><strong>Pri temperaturah okoli -10 \u00b0C<\/strong> je idealno nositi kapo, tanko funkcionalno <a href=\"https:\/\/gymbeam.si\/majica-z-dolgimi-rokavi-essential-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majico z dolgimi rokavi<\/a> (ki vpija znoj in ohranja toploto), toplo <a href=\"https:\/\/gymbeam.si\/jope-s-kapuco\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jopo s kapuco<\/a> (ki ohranja toploto in temperaturo), <a href=\"https:\/\/gymbeam.si\/moska-jakna-stormbreaker-strix.html\" class=\"ek-link\">tanko jakno<\/a> (ki ne prepu\u0161\u010da vetra in vlage), tople pajkice, tanke funkcionalne nogavice (npr. z merino volno), tople nogavice in lahke \u0161portne rokavice. Pri teku po snegu morate nositi \u010devlje z nedrse\u010dim podplatom.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o optimalnih teka\u0161kih obla\u010dilih in drugih prakti\u010dnih nasvetih si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\">Kako za\u010deti te\u010di? Preprost vodi\u010d za za\u010detnike.<\/a><\/strong><\/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=\"napake pred tekom - na\u010drtujete pot, ki ne upo\u0161teva va\u0161e trenutne kondicije\" class=\"wp-image-377513\" title=\"napake pred tekom - na\u010drtujete pot, ki ne upo\u0161teva va\u0161e trenutne kondicije\" 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_Nacrtovanje_poti_ki_ne_uposteva_vase_trenutne_kondicije\"><\/span>7. Na\u010drtovanje poti, ki ne upo\u0161teva va\u0161e trenutne kondicije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste za danes na\u010drtovali 15-kilometrski tek, a ste <strong>utrujeni, boli vas glava in nimate energije<\/strong>? Ne bojte se biti nekoliko bolj prilagodljivi in prilagodite svoj tek. Ne \u017eelite se znajti v situaciji, ko vas bo med tekom zeblo, do doma pa vam bo ostalo \u0161e 5 km. V tem primeru spremenite na\u010drt in naredite <strong>le nekaj kilometrov v okolici svojega doma<\/strong>, da se boste lahko vrnili domov, kadarkoli boste \u017eeleli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se lahko stanje tudi spremeni. \u010ce se veselite kratkega regenerativnega teka v po\u010dasnem tempu, vendar se po\u010dutite pripravljeni za dober \u0161print, se odlo\u010dite zanj! Prisluhnite svojemu telesu in morda vam bo to prineslo nov rekord. Vendar ne pozabite, da je pomembno tudi okrevanje in da vsakodnevno potiskanje do maksimuma ni idealno za nikogar. In \u010de \u017eelite nekaj nasvetov, kako u\u010dinkovito spodbuditi regeneracijo, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\">Kako z masa\u017eno pi\u0161tolo in drugimi pripomo\u010dki podpreti regeneracijo?<\/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=\"8_Pozabite_iti_na_stranisce_pred_tekom\"><\/span>8. Pozabite iti na strani\u0161\u010de pred tekom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se vam zdi ta to\u010dka nepomembna? <strong>Vsak \u0161portnik, ki je pred tekom kdaj pozabil na strani\u0161\u010de<\/strong>, bo zagotovo potrdil njen pomen. Ob\u010dutek, da morate na strani\u0161\u010de, pa nimate kam, lahko vsak tek precej zagreni. Namesto da bi se osredoto\u010dili na tek, samo od\u0161tevate kilometre do prihoda domov. V najslab\u0161em primeru pa z mote\u010dim znojem na \u010delu le i\u0161\u010dete prostor, kjer bi lahko opravili potrebo. A ko enkrat izkusite to neprijetno situacijo, zagotovo nikoli ve\u010d ne boste pozabili na strani\u0161\u010de.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Obujanje_popolnoma_novih_superg_za_tek\"><\/span>9. Obujanje popolnoma novih superg za tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste kupili nov par \u010devljev in <strong>komaj \u010dakate, da kon\u010dno te\u010dete v njih<\/strong>? Potem malo upo\u010dasnite. Velika napaka bi bila, \u010de bi se v njih odpravili na svojo obi\u010dajno pot. To bi lahko povzro\u010dilo <strong>\u017eulje in odrgnine ter bole\u010dine v drugih delih stopal<\/strong>. \u0160e ve\u010dja napaka bi bila, \u010de bi nov par \u010devljev prihranili za tekmo ali drug pomemben tek. Te napake ne bi smel storiti noben \u0161portnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste imeli en par superg, v katerih ste bili navajeni te\u010di, je dobro, da se na nove superge navadite postopoma. <strong>Najbolje je, da v njih najprej vsaj eno uro hodite doma<\/strong>. \u010ce vam ne ustrezajo, jih obi\u010dajno lahko vrnete. Ko opravijo ta za\u010detni preizkus, je \u010das, da se v njih odpravite na <strong>kraj\u0161i sprehod<\/strong>. To je najbolj\u0161i na\u010din, da preverite, ali se vam \u010develj dobro prilega, ko ste na terenu. Nato jih preizkusite na kraj\u0161ih in nato \u0161e na dalj\u0161ih tekih. Va\u0161e telo se bo postopoma navadilo na nov par \u010devljev in <strong>zagotovo se boste izognili vsakr\u0161nemu nelagodju<\/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_Pozabite_napolniti_telefon_uro_ali_slusalke\"><\/span>10. Pozabite napolniti telefon, uro ali slu\u0161alke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dana\u0161nji \u010das je <strong>naklonjen sodobni tehnologiji<\/strong>. Skoraj pravilo je, da se teka\u010di na tek odpravijo s <strong>pametno uro, telefonom, ki meri razdaljo, ali brez\u017ei\u010dnimi slu\u0161alkami<\/strong>. Zato si zagotovo ne \u017eelite do\u017eiveti situacije, ko bi obuli teka\u0161ke copate in ugotovili, da je enemu od va\u0161ih tehnolo\u0161kih prijateljev zmanjkalo baterije. Minute, ki jih potrebujete, da napolnite svoje naprave za tek, se zdijo neskon\u010dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda lahko te\u010dete brez njih. Toda \u010de se bolje po\u010dutite ob motivacijski glasbi ali se veselite, da boste med vadbo ves dan poslu\u0161ali svoj najljub\u0161i podcast, je to nadle\u017eno. Tako kot takrat, ko ste tik pred novim rekordom in se vam izprazni baterija telefona z aplikacijo, ki meri \u010das in razdaljo. \u010ce lahko, vsaj uro pred na\u010drtovanim tekom preverite, ali imate vse svoje tehni\u010dne pripomo\u010dke pripravljene za naslednji tek.<\/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\/06\/iStock-1297366716-1124x749.jpg\" alt=\"napake pred tekom - pozabite napolniti telefon, uro ali slu\u0161alke\" class=\"wp-image-377528\" width=\"843\" height=\"562\" title=\"napake pred tekom - pozabite napolniti telefon, uro ali slu\u0161alke\" 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: 843px) 100vw, 843px\" \/><\/figure><\/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>Pred tekom lahko naredite kar nekaj napak. In ve\u010dina jih lahko <strong>\u0161portno aktivnost precej poslab\u0161a<\/strong>. Zato poskusite paziti na prehrano, hidracijo, obleko in obutev, poslu\u0161ajte svoje telo in <strong>ne pozabite napolniti svojih najljub\u0161ih tehnolo\u0161kih pripomo\u010dkov<\/strong>. \u010ce vam bo uspelo vse skupaj nadzorovati, boste lahko popolnoma u\u017eivali v vsakem teku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate prijatelja, ki se med tekom nenehno prito\u017euje zaradi ne\u010desa? Delite na\u0161 \u010dlanek in mu pomagajte, da se izogne pogostim napakam pred tekom.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>So dnevi, ko je vse popolno in lahko popolnoma u\u017eivate v teku. Po drugi strani pa so dnevi, ko naredite eno od teh pogostih napak in v teku sploh ne morete u\u017eivati. Kako se temu izogniti?<\/p>\n","protected":false},"author":100,"featured_media":377587,"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":[119],"tags":[7359,6267,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391177","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-prehrana-sl","9":"tag-tek","10":"tag-zdrav-zivljenjski-slog","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>\u010cesa ne bi smeli po\u010deti pred tekom? 10 napak, s katerimi se je sre\u010dal vsak teka\u010d - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pred tekom se je dobro izogniti nekaterim napakam. 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