{"id":417891,"date":"2023-03-03T16:10:03","date_gmt":"2023-03-03T15:10:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=417891"},"modified":"2023-03-03T16:10:04","modified_gmt":"2023-03-03T15:10:04","slug":"ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/","title":{"rendered":"O\u0161te\u0107uje li tr\u010danje va\u0161a koljena i ostale zglobove?"},"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\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/#Je_li_trcanje_uistinu_zdravo\" title=\"Je li tr\u010danje uistinu zdravo?\">Je li tr\u010danje uistinu zdravo?<\/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\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/#Sto_sve_istrazivanja_dokazuju_o_ucinku_trcanja_na_zglobove\" title=\"\u0160to sve istra\u017eivanja dokazuju o u\u010dinku tr\u010danja na zglobove?\">\u0160to sve istra\u017eivanja dokazuju o u\u010dinku tr\u010danja na zglobove?<\/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\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/#Je_li_preporucljivo_trcati_s_viskom_kilograma\" title=\"Je li preporu\u010dljivo tr\u010dati s vi\u0161kom kilograma?\">Je li preporu\u010dljivo tr\u010dati s vi\u0161kom kilograma?<\/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\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/#Kako_smanjiti_rizik_od_bolova_u_zglobovima_uslijed_trcanja\" title=\"Kako smanjiti rizik od bolova u zglobovima uslijed tr\u010danja?\">Kako smanjiti rizik od bolova u zglobovima uslijed 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\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/#Sedam_vaznih_savjeta_za_ispravno_trcanje\" title=\"Sedam va\u017enih savjeta za ispravno tr\u010danje\">Sedam va\u017enih savjeta za ispravno tr\u010danje<\/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\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tr\u010danje spada me\u0111u najpopularnije sportske aktivnosti. U njemu mo\u017eete u\u017eivati gotovo svugdje, prikladno je za po\u010detnike i napredne sporta\u0161e, a ima brojne dokazane prednosti za va\u0161 organizam. Unato\u010d tomu, <strong>\u010desto se misli da je tr\u010danje \u0161tetno za va\u0161e zglobove<\/strong>. To je ono \u0161to mnoge ljude obeshrabruje od obuvanja tenisica pa radije samo hodaju ili spa\u0161avaju zglobove opu\u0161taju\u0107i se na kau\u010du. <strong>\u010cine li takvi ljudi ispravnu stvar ili si nepotrebno uskra\u0107uju sjajno iskustvo i prednosti tr\u010danja?<\/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=\"Je_li_trcanje_uistinu_zdravo\"><\/span>Je li tr\u010danje uistinu zdravo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nema sumnje u to da je kretanje op\u0107enito korisno za na\u0161e tijelo. Neka evolucija bude dokaz tomu \u2013 ljudi su jednostavno ro\u0111eni za kretanje, uklju\u010duju\u0107i i tr\u010danje.<\/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\">Tr\u010danje pozitivno utje\u010de na:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>kardiovaskularno zdravlje<\/li><li>psihu<\/li><li>\u010dvrsto\u0107u i otpornost kostiju (mineralizaciju)<\/li><li>kontrolu optimalne te\u017eine<span style=\"color: #ff6600\">&nbsp;[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako tr\u010danje utje\u010de na va\u0161e zglobove?<\/h3>\n\n\n\n<p>\u0160to je s koljenima, kukovima i zapravo cijelim mi\u0161i\u0107no-ko\u0161tanim sustavom? <strong>Postoji li zaista rizik da \u0107ete tr\u010danjem o\u0161tetiti hrskavicu?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ovu temu provedeno je nekoliko istra\u017eivanja od kojih je ve\u0107ina donijela pozitivne zaklju\u010dke. Neka \u010dak sugeriraju upravo suprotno, tj. da <strong>tr\u010danje poti\u010de zdravlje zglobova<\/strong>. Ovi ohrabruju\u0107i rezultati vidljivi su osobito u radovima koji su se fokusirali na rekreativce. U usporedbi s profesionalnim trka\u010dima, rekreativci op\u0107enito manje optere\u0107uju svoje zglobove, \u0161to je optimalnije za tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, na sve to morate gledati iz \u0161ire perspektive. Mnogi drugi \u010dimbenici utje\u010du na stanje zglobova. To su uglavnom genetika, tjelesna te\u017eina, a tako\u0111er i cjelokupno optere\u0107enje mi\u0161i\u0107no-ko\u0161tanog sustava, \u0161to posebno uklju\u010duje prirodu va\u0161eg posla i kretanje. Mislite li da \u0107ete sa\u010duvati svoja koljena i kukove ako \u0107ete se \u0161to manje kretati? Sasvim suprotno. Ako se <strong>kre\u0107ete ispravno i razumnom brzinom, va\u0161i zglobovi itekako imaju koristi od toga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, ako osoba ima ozbiljan vi\u0161ak kilograma ili je pretila, za po\u010detak \u0107e biti najbolje isku\u0161ati brzo hodanje s planinarskim \u0161tapovima. Na tr\u010danje \u0107e biti sigurnije prije\u0107i nakon \u0161to se zglobovi prilagode optere\u0107enju i to najbolje nakon \u0161to izgubite nekoliko kilograma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se koje sve prednosti tr\u010danje mo\u017ee donijeti va\u0161em tijelu? Pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 razloga za\u0161to po\u010deti tr\u010dati. Kako \u0107e promijeniti va\u0161e tijelo?<\/strong><\/a><\/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\/11\/iStock-1308574122-1124x750.jpg\" alt=\"Je li tr\u010danje \u0161tetno za zglobove?\" class=\"wp-image-403581\" width=\"843\" height=\"563\" title=\"Je li tr\u010danje \u0161tetno za zglobove?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U\u010dinak sportskih aktivnosti na zglobove<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zahvaljuju\u0107i adaptivnim mehanizmima koji se javljaju pri redovitom optere\u0107enju zglobova, sport<strong> pobolj\u0161ava njihovu funkciju i opseg pokreta.<\/strong> <span style=\"color: #ff6600\">[2-3]<\/span><\/li><li>Zahvaljuju\u0107i kretanju, zglobovi postaju bolje podmazani sinovijalnom teku\u0107inom koja poti\u010de <strong>prehranu za hrskavicu.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/li><li>Istovremeno, <strong>otpadne tvari nastale metabolizmom hrskavice u\u010dinkovitije se uklanjaju.<\/strong><span style=\"color: #ff6600\"> [11]<\/span><\/li><li>Sportom <strong>ja\u010date svoje mi\u0161i\u0107e, ligamente i ostale tjelesne strukture koje okru\u017euju zglob<\/strong> i pru\u017eate mu funkcionalnu potporu. To mo\u017ee rezultirati, primjerice, pobolj\u0161anim i stabilnijim dr\u017eanjem tijela. <span style=\"color: #ff6600\">[2-3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unato\u010d prednostima vje\u017ebanja za zglobove, mnogi ljudi tvrde da tr\u010danje predstavlja pretjerano optere\u0107enje za zglobove, \u0161to je nezdravo. Smatraju da je glavni rizik tro\u0161enje hrskavice \u010dija je zada\u0107a ubla\u017eiti jake udarce, osobito na asfaltu ili drugim tvrdim povr\u0161inama. <strong>Zbog toga se tr\u010danje \u010desto klasificira kao aktivnost visokog intenziteta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, to ne zna\u010di da je tr\u010danje \u0161tetno za va\u0161e zglobove<\/strong>. Hrskavica se mo\u017ee prilagoditi velikim optere\u0107enjima, a ako ne kre\u0107ete na maraton izravno s kau\u010da i umjesto toga slijedite put postupnog pove\u0107anja volumena treninga, tr\u010danje ih ne bi trebalo o\u0161tetiti. To naravno vrijedi za ljude koji svoju trka\u010dku karijeru zapo\u010dinju s relativno zdravim zglobovima i posve\u0107uju odgovaraju\u0107u pozornost njezi zglobova, <a href=\"https:\/\/gymbeam.hr\/prehrana-zglobova\">prehrani<\/a> i regeneraciji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutno se smatra da zglobovi funkcioniraju sli\u010dno kao i mi\u0161i\u0107i i ako ih dovoljno ne koristite, njihova se funkcionalnost mo\u017ee postupno pogor\u0161avati. Dakle, ako \u017eelite da va\u0161i zglobovi ostanu zdravi, trebate ih koristiti. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koji vam dodaci prehrani mogu pomo\u0107i pobolj\u0161ati rezultate pri tr\u010danju ili druge sportske rezultate, pogledajte na\u0161 \u010dlanak <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 druge sportove izdr\u017eljivosti.<\/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=\"8059,29715,9081,6219,2301,64375,7074,65053,6415,53743,64270 \" ><\/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=\"Sto_sve_istrazivanja_dokazuju_o_ucinku_trcanja_na_zglobove\"><\/span>\u0160to sve istra\u017eivanja dokazuju o u\u010dinku tr\u010danja na zglobove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prou\u010davaju\u0107i u\u010dinke tr\u010danja na zdravlje zglobova, znanstvenici naj\u010de\u0161\u0107e <strong>procjenjuju rizik od razvoja osteoartritisa (OA).<\/strong> Ova bolest jedan je od najve\u0107ih faktora koji utje\u010du na zdravlje va\u0161ih zglobova. Uzrokuje gubitak hrskavi\u010dne mase koja tada vi\u0161e ne mo\u017ee smanjiti udar i trenje kostiju u zglobu kako bi trebala. Kao rezultat javljaju se bolovi, otekline u podru\u010dju zgloba i ograni\u010dena pokretljivost. U najgorem stadiju bolesti (stadij 4 OA) potreban je kirur\u0161ki zahvat da bi se kompletno zamijenio zglob i to naj\u010de\u0161\u0107e koljena ili kuka. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dugotrajno optere\u0107enje zglobova koje se javlja tijekom tr\u010danja mo\u017ee zna\u010diti i ve\u0107i rizik od razvoja OA. Me\u0111utim, <strong>\u010dak ni dugoro\u010dna istra\u017eivanja na trka\u010dima nisu uspjela potvrditi ovu povezanost<\/strong>. Uo\u010deno je da trka\u010di imaju manju u\u010destalost bolesti u usporedbi s osobama koje ne tr\u010de. Tako\u0111er je uo\u010dena razlika izme\u0111u rekreativnih trka\u010da i profesionalaca, pri \u010demu se simptomi OA rje\u0111e pojavljuju kod rekreativaca. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Uni\u0161tava li tr\u010danje hrskavicu?<\/h3>\n\n\n\n<p>Prema meta-analizi koja je procijenila rezultate \u010dak 43 istra\u017eivanja, odmah nakon tr\u010danja uo\u010deno je smanjenje volumena hrskavice. Ipak, \u010dini se da ova promjena nije trajna. Zapravo, raspodjela i koli\u010dina teku\u0107ine u zglobu dinami\u010dki se mijenja tijekom kretanja. Me\u0111utim, ovo je prolazno stanje. Rezultati ove analize zapravo <strong>pokazuju da hrskavica ima dobru sposobnost oporavka nakon treninga i da se mo\u017ee u\u010dinkovito prilagoditi ponovnom optere\u0107enju<\/strong>. Jo\u0161 jedno zanimljivo otkri\u0107e je da ljudi s bla\u017eim o\u0161te\u0107enjem hrskavice nakon tr\u010danja nisu do\u017eivjeli propadanje zglobova. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokaze o sposobnosti prilagodbe hrskavice pru\u017ea i jedno drugo istra\u017eivanje. U sklopu tog istra\u017eivanja, znanstvenici su uo\u010dili pove\u0107anje koli\u010dine glikozaminoglikana (GAG). Rije\u010d je o jednoj od va\u017enih strukturnih komponenti hrskavice koja je povezana s kvalitetom same hrskavice. U usporedbi s kontrolnom skupinom ljudi koji vode sjedila\u010dki na\u010din \u017eivota, trka\u010di po\u010detnici imali su <strong>vi\u0161e razine ove tvari nakon 10 tjedana treninga<\/strong> (tr\u010danje 3 puta tjedno, postupno pove\u0107anje optere\u0107enja).<strong> Dakle, rije\u010d je o pozitivnom odgovoru hrskavice na optere\u0107enje tijekom treninga.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim redovite tjelovje\u017ebe i prehrane, za zdravlje zglobova va\u017ena je i cjelokupna briga o zdravlju mi\u0161i\u0107no-ko\u0161tanog sustava. Vi\u0161e o prehrani za zglobove mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji dodatak prehrani za zglobove?<\/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=\"925\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg\" alt=\"Je li tr\u010danje \u0161tetno za hrskavicu?\" class=\"wp-image-403630\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg 925w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-329x400.jpeg 329w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1264x1536.jpeg 1264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1685x2048.jpeg 1685w\" sizes=\"auto, (max-width: 925px) 100vw, 925px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Je li hodanje bolje za va\u0161e zglobove od tr\u010danja?<\/h3>\n\n\n\n<p>Ljudi koji su zabrinuti za svoje zglobove \u010desto radije hodaju nego tr\u010de. Hodanje ili planinarenje mo\u017eda ne\u0107e toliko opteretiti mi\u0161i\u0107no-ko\u0161tani sustav kao tr\u010danje. Me\u0111utim, kao \u0161to i sami znate, izgled \u010desto vara, a ni u ovom slu\u010daju nije sve tako jednostavno kao \u0161to se \u010dini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naime, kad su znanstvenici promatrali u\u010dinak tr\u010danja i hodanja na hrskavicu, <strong>otkrili su da u kona\u010dnici te aktivnosti imaju sli\u010dan u\u010dinak<\/strong>. Iako je tr\u010danje rezultiralo intenzivnijim kontaktom izme\u0111u razli\u010ditih dijelova zglobova, ukupni stres na zglobove bio je usporediv sa stresom na zglobove tijekom hodanja. <span style=\"color: #ff6600\">[1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je vjerojatno tako zbog \u010dinjenice da kod <strong>tr\u010danja hrskavica mora ubla\u017eiti kontakte tvr\u0111ih kostiju<\/strong>, <strong>no s druge strane ti kontakti traju kra\u0107e nego kod hodanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlog tomu je kra\u0107e vrijeme kontakta stopala s tlom, a ulogu vjerojatno igra i broj koraka na istoj udaljenosti, kojih je manje pri tr\u010danju nego hodanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokazalo se da je <strong>ukupno optere\u0107enje zglobova<\/strong>, a koje je klju\u010dno za razvoj osteoartritisa, kod tr\u010danja relativno malo.<span style=\"color: #ff6600\"> [1, 6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Jo\u0161 jedna zanimljiva \u010dinjenica je da bi za <strong>va\u0161a koljena i kukove moglo biti korisnije br\u017ee tr\u010danje<\/strong>. Razlog je opet broj koraka. Kad na istoj udaljenosti tr\u010dite br\u017ee, zapravo \u010dinite manje koraka nego da tr\u010dite sporijim tempom. Rezultat \u0107e zauzvrat biti manje optere\u0107enje na cjelokupni mi\u0161i\u0107no-ko\u0161tani sustav. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li jedan od onih ljudi koji ve\u0107 dugo planiraju po\u010deti redovito tr\u010dati, ali im nedostaje motivacije? Ako je tako, mogu vam pomo\u0107i na\u0161i prakti\u010dni savjeti u \u010dlanku &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-nacina-da-se-motivirate-za-trcanje-kada-niste-bas-raspolozeni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 u\u010dinkovitih savjeta za motivaciju da tr\u010dite kad nemate volje.<\/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=\"Je_li_preporucljivo_trcati_s_viskom_kilograma\"><\/span>Je li preporu\u010dljivo tr\u010dati s vi\u0161kom kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to smo nau\u010dili da tr\u010danje zapravo nije najve\u0107i neprijatelj zglobova, postavlja se pitanje <strong>je li ono bezopasno \u010dak i za osobe s ve\u0107om tjelesnom te\u017einom<\/strong>. Njih se tipi\u010dno savjetuje da se odlu\u010de za plivanje, vo\u017enju biciklom, nordijsko hodanje i druge aktivnosti koje se smatraju sigurnijima za mi\u0161i\u0107no-ko\u0161tani sustav. U ovom slu\u010daju stvari bi opet mogle biti malo druga\u010dije nego \u0161to se \u010dine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema rezultatima jednog istra\u017eivanja koje je prou\u010davalo trka\u010de normalne te\u017eine, trka\u010de s vi\u0161kom kilograma i pretile trka\u010de, pokazalo se da <strong>trka\u010di normalne te\u017eine imaju ve\u0107u vjerojatnost za ozljede koljena u usporedbi s onima s ve\u0107om tjelesnom te\u017einom<\/strong>. Me\u0111utim, va\u017eno je napomenuti da su ljudi s manjom te\u017einom mo\u017eda tr\u010dali ve\u0107e udaljenosti i trenirali \u010de\u0161\u0107e, pove\u0107avaju\u0107i na taj na\u010din vjerojatnost ozljeda. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161ak kilograma sam po sebi negativno utje\u010de na zglobove. Ipak, nije potrebno ograni\u010diti se na hodanje i plivanje kako biste smr\u0161avili. <strong>Tr\u010danje tako\u0111er mo\u017ee biti u\u010dinkovit alat za sagorijevanje kalorija i pobolj\u0161anje tjelesne kompozicije kod prekomjerne tjelesne te\u017eine i pretilih osoba<\/strong>. Me\u0111utim, vrlo je va\u017eno da te osobe po\u010dnu polako i postupno pove\u0107avati optere\u0107enje. Svoju tjelesnu aktivnost mogu zapo\u010deti brzim hodanjem sa \u0161tapovima, zatim prije\u0107i na hodanje bez \u0161tapova i na kraju na tr\u010danje. To \u0107e njihovim zglobovima dati priliku da se postupno prilagode optere\u0107enju. Ako sve bude u redu i izgube dovoljno kilograma, s vremenom \u0107e do\u0107i do manje tjelesne te\u017eine koja \u0107e biti povoljnija za njihova koljena i kukove. Vi\u0161egodi\u0161nje tr\u010danje s prekomjernom te\u017einom mo\u017ee biti rizi\u010dno u smislu razvoja osteoartritisa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite izgubiti pokoji kilogram, a ne znate kako to u\u010diniti, prakti\u010dne savjete mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/4-savjeta-za-izbacivanje-masti-bez-brojanja-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo smr\u0161aviti bez brojanja kalorija.<\/strong><\/a><strong>&nbsp;<\/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\/11\/iStock-1349665590-1124x749.jpg\" alt=\"Je li zdravo tr\u010dati s vi\u0161kom kilograma?\" class=\"wp-image-403666\" width=\"843\" height=\"562\" title=\"Je li zdravo tr\u010dati s vi\u0161kom kilograma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-2048x1365.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=\"Kako_smanjiti_rizik_od_bolova_u_zglobovima_uslijed_trcanja\"><\/span>Kako smanjiti rizik od bolova u zglobovima uslijed tr\u010danja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi trka\u010di (a ne samo po\u010detnici) trebali bi <strong>ulo\u017eiti u kvalitetnu<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-izabrati-tenisice-za-trcanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obu\u0107u<\/strong><\/a> <b>i<\/b> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/?p=400058\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>funkcionalnu odje\u0107u za tr\u010danje<\/strong><\/a><strong>,<\/strong> <strong>birati mek\u0161e terene<\/strong> (\u0161umski i poljski putevi) <strong>i raspitati se za savjet iskusnog trenera na po\u010detku<\/strong> koji vam mo\u017ee pomo\u0107i u pravilnoj tehnici tr\u010danja. Istodobno, vrijedi se sjetiti i treninga snage. Redovito <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" class=\"ek-link\">ja\u010danje nogu<\/a> dovodi do ja\u010danja mi\u0161i\u0107a i drugih potpornih tkiva koja okru\u017euju zglobove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da vas <strong>zglobovi i dalje bole nakon tr\u010danja<\/strong>, uzrok mo\u017eda nije tr\u010danje samo po sebi. To mo\u017ee biti i zbog <strong>prekomjernog tr\u010danja, nedovoljnog odmora, neprikladne obu\u0107e ili lo\u0161e tehnike tr\u010danja<\/strong>. Ovi se problemi mogu rije\u0161iti i nije potrebno tr\u010danje odmah stavljati na popis aktivnosti koje su vam zabranjene. Umjesto toga potra\u017eite trenera za tr\u010danje, sportskog lije\u010dnika ili fizioterapeuta koji ima iskustva s trka\u010dima i koji vam mo\u017ee pomo\u0107i napredovati u svim aspektima tr\u010danja kako vas zglobovi ne bi boljeli.<\/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=\"Sedam_vaznih_savjeta_za_ispravno_trcanje\"><\/span>Sedam va\u017enih savjeta za ispravno tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Odr\u017eavajte optimalnu tjelesnu te\u017einu<\/h3>\n\n\n\n<p>Prekomjerna te\u017eina nije dobra za va\u0161e zglobove jer ih dodatno i nepotrebno optere\u0107uje. Ako osoba ima koji kilogram vi\u0161ka, bolje je usredoto\u010diti se na <strong>postupni gubitak kilograma<\/strong>. Za to najbolje funkcionira kombinacija <a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" class=\"ek-link\">zdrave prehrane, kardio vje\u017ebi i vje\u017ebi snage<\/a>. <span style=\"color: #ff6600\">[12-13]<\/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\">2. Odaberite kvalitetnu obu\u0107u za tr\u010danje<\/h3>\n\n\n\n<p>Vrlo je va\u017eno da vam je uvijek udobno u va\u0161im tenisicama za tr\u010danje. Me\u0111utim, bitnu ulogu u odabiru obu\u0107e ima i <strong>vrsta podloge<\/strong> po kojoj naj\u010de\u0161\u0107e tr\u010dite (asfalt, \u0161umske staze, putevi). Specijalizirane trgovine za tr\u010danje tako\u0111er mogu napraviti analizu va\u0161eg hodanja kako bi vidjeli imate li sklonost pronaciji (stopalo se previ\u0161e pomi\u010de prema unutra) ili supinaciji (stopalo se previ\u0161e pomi\u010de prema van). <span style=\"color: #ff6600\">[12-13]<\/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\">3. Fokusirajte se na ispravnu tehniku tr\u010danja<\/h3>\n\n\n\n<p>O ispravnoj tehnici tr\u010danja mo\u017ee vas savjetovati <strong>trener za tr\u010danje<\/strong>, a mo\u017eete i pretra\u017eiti videozapise o pravilnoj tehnici na internetu. Prednost trenera je \u0161to vam mo\u017ee odmah ispraviti tehniku i vjerojatno \u0107e primijetiti neke detalje kojih vi sami niste svjesni. Tako\u0111er, mo\u017eete nagovoriti nekoga da snimi video kako tr\u010dite, a zatim ga pregledati da vidite radite li neke ve\u0107e pogre\u0161ke.<\/p>\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 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\/11\/8-1-749x1124.jpg\" alt=\"Kako ispravno tr\u010dati?\" class=\"wp-image-403682\" title=\"Kako ispravno tr\u010dati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-scaled.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<h3 class=\"wp-block-heading\">4. Odaberite rutu s mek\u0161om podlogom za tr\u010danje<\/h3>\n\n\n\n<p>Ako u blizini imate <strong>\u0161umske ili poljske puteve<\/strong>, najbolje bi bilo tamo oti\u0107i na tr\u010danje. Ove podloge su bolje za zglobove jer ne zahtijevaju toliko ubla\u017eavanje pritiska u zglobu kao na asfaltu. <span style=\"color: #ff6600\">[12-13]<\/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\">5. Lagano se zagrijte prije tr\u010danja<\/h3>\n\n\n\n<p>Samo se lagano kre\u0107ite i <strong>iste\u017eite zglobove cijelog tijela<\/strong> nekoliko minuta prije tr\u010danja. Oni koji se stvarno ozbiljno bave tr\u010danjem mogu dodati nekoliko vje\u017ebi iz abecede tr\u010danja. Ako se pitate na \u0161to jo\u0161 trebate pripaziti prije tr\u010danja, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to ne raditi prije tr\u010danja? 10 pogre\u0161aka s kojima se susreo svaki trka\u010d.<\/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<h3 class=\"wp-block-heading\">6. Postupno pove\u0107avajte optere\u0107enje i ne zaboravite se odmoriti<\/h3>\n\n\n\n<p>Ako po\u010dinjete tr\u010dati, postupno dodavajte kilometre i vrijeme provedeno treniraju\u0107i. To \u0107e vam pomo\u0107i da izbjegnete pretreniranost koja bi vas mogla izbaciti iz igre na du\u017ee vrijeme. Osim toga, ve\u0107ini trka\u010da amatera nije preporu\u010dljivo tr\u010dati svaki dan. To je zato \u0161to je va\u0161im zglobovima potrebno puno odmora kako bi se oporavili i pripremili za sljede\u0107e tr\u010danje. <span style=\"color: #ff6600\">[12-13]<\/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\">7. Upotpunite tr\u010danje vje\u017ebama snage<\/h3>\n\n\n\n<p>U danima kad ne tr\u010dite, u svoj dnevni re\u017eim uklju\u010dite <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\">trening s vlastitom te\u017einom<\/a> ili vje\u017ebe s <a href=\"https:\/\/gymbeam.hr\/bucice?gclid=CjwKCAiA2rOeBhAsEiwA2Pl7Q5SkpqkrgdadbIG51qrFAbmfVmPIi5uQp5gsTwTr3QhPYA722yxEXxoCH-0QAvD_BwE\">bu\u0107icama<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\">girjama<\/a>. Usredoto\u010dite se na srednji dio tijela i donje udove. To \u0107e oja\u010dati mi\u0161i\u0107e koji okru\u017euju va\u0161e zglobove, a uz sna\u017enu jezgru tijela mo\u017eete pobolj\u0161ati svoju koordinaciju i stabilnost.<span style=\"color: #ff6600\"> [12-13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Na temelju navedenih istra\u017eivanja, \u010dini se da je tr\u010danje prikladna sportska aktivnost za ve\u0107inu ljudi. Me\u0111utim, ne smijete zaboraviti da <strong>svatko od nas ima druga\u010diji po\u010detak i da va\u0161e trenutno zdravlje ima va\u017enu ulogu<\/strong>. Tako\u0111er sve ovisi o va\u0161oj trenutnoj \u017eivotnoj situaciji i o tome kako se tr\u010danje uklapa u nju. Koliko god su ljudi me\u0111usobno sli\u010dni, toliko su i razli\u010diti.<\/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 vi\u0161e prakti\u010dnih savjeta za trka\u010de po\u010detnike, pro\u010ditajte \u010dlanak <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><\/li><li>Kako biste ostali motivirani i fokusirani, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/\"><strong>Je li tr\u010danje dosadno? Otkrit \u0107emo vam kako ga zavoljeti i neprestano se pobolj\u0161avati.<\/strong><\/a><\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon dana\u0161njeg \u010dlanka nau\u010dili ste da <strong>tr\u010danje nema tako negativan u\u010dinak na va\u0161e zglobove<\/strong>. Naprotiv, prema dosada\u0161njim istra\u017eivanjima ova tjelesna aktivnost ima mnogo prednosti, a \u010dak ima usporediv u\u010dinak na va\u0161e zglobove kao i hodanje. <strong>Osim ako nemate neki poreme\u0107aj mi\u0161i\u0107no-ko\u0161tanog sustava, nema razloga da brinete o \u0161tetnom u\u010dinku tr\u010danja.<\/strong> \u0160tovi\u0161e, redovito optere\u0107enje zglobova kroz tr\u010danje mo\u017ee povoljno utjecati na prehranu i funkcioniranje hrskavice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, svi trka\u010di, osobito na po\u010detku, trebaju postupno <strong>pove\u0107avati optere\u0107enje treninga<\/strong> i ne zaboraviti na odmor. Samo na taj na\u010din zglobovi \u0107e imati priliku da se adekvatno regeneriraju i lak\u0161e prilagode tjelesnoj aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i poznajete nekoga tko misli da je tr\u010danje lo\u0161e za njihove zglobove, podijelite ovaj \u010dlanak s njima. Mo\u017eda im mo\u017eete pomo\u0107i da promijene mi\u0161ljenje o tr\u010danju.<\/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\/prehrana-zglobova\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\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\/zelatinski\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGelatine Joint supplements\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>Ljudi \u010desto povezuju tr\u010danje s o\u0161te\u0107enjem zglobova i zato ga radije izbjegavaju. \u010cine li ispravnu stvar ili negativan u\u010dinak tr\u010danja na koljena i kukove nije tako ozbiljan? Odgovore prona\u0111ite u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":403453,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6260,7478,7622,6788],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-417891","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trcanje-hr","9":"tag-trening-hr","10":"tag-zdravlje-hr","11":"tag-zglobovi-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>O\u0161te\u0107uje li tr\u010danje va\u0161a koljena i ostale zglobove? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017ee li tr\u010danje uzrokovati bolove u koljenima i kukovima? 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