{"id":715599,"date":"2025-04-25T16:06:43","date_gmt":"2025-04-25T14:06:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=715599"},"modified":"2025-04-25T16:07:10","modified_gmt":"2025-04-25T14:07:10","slug":"10-mitova-o-trcanju-u-koje-mozda-vjerujete","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/","title":{"rendered":"10 mitova o tr\u010danju u koje mo\u017eda vjerujete"},"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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#1_mit_Trkacima_izdrzljivosti_nije_potreban_trening_snage\" title=\"1. mit: Trka\u010dima izdr\u017eljivosti nije potreban trening snage\">1. mit: Trka\u010dima izdr\u017eljivosti nije potreban trening snage<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#2_mit_Trcanje_uzrokuje_gubitak_misica\" title=\"2. mit: Tr\u010danje uzrokuje gubitak mi\u0161i\u0107a\">2. mit: Tr\u010danje uzrokuje gubitak mi\u0161i\u0107a<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#3_mit_Trcanje_unistava_koljena\" title=\"3. mit: Tr\u010danje uni\u0161tava koljena\">3. mit: Tr\u010danje uni\u0161tava koljena<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#4_mit_Trcanje_uzrokuje_bolove_u_ledima\" title=\"4. mit: Tr\u010danje uzrokuje bolove u le\u0111ima\">4. mit: Tr\u010danje uzrokuje bolove u le\u0111ima<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#5_mit_Trcanje_zimi_uzrokuje_prehladu\" title=\"5. mit: Tr\u010danje zimi uzrokuje prehladu\">5. mit: Tr\u010danje zimi uzrokuje prehladu<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#6_mit_Kvalitetne_tenisice_traju_puno_godina\" title=\"6. mit: Kvalitetne tenisice traju puno godina\">6. mit: Kvalitetne tenisice traju puno godina<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#7_mit_Morate_trcati_dugo_i_sporo_kako_biste_smrsavjeli\" title=\"7. mit: Morate tr\u010dati dugo i sporo kako biste smr\u0161avjeli\">7. mit: Morate tr\u010dati dugo i sporo kako biste smr\u0161avjeli<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#8_mit_Ako_zelite_smrsavjeti_morate_se_znojiti_dok_trcite\" title=\"8. mit: Ako \u017eelite smr\u0161avjeti, morate se znojiti dok tr\u010dite\">8. mit: Ako \u017eelite smr\u0161avjeti, morate se znojiti dok tr\u010dite<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#9_mit_Trkacke_utrke_samo_su_za_trkace\" title=\"9. mit: Trka\u010dke utrke samo su za trka\u010de\">9. mit: Trka\u010dke utrke samo su za trka\u010de<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#10_mit_Za_trcanje_vam_je_potrebna_savrsena_oprema\" title=\"10. mit: Za tr\u010danje vam je potrebna savr\u0161ena oprema\">10. mit: Za tr\u010danje vam je potrebna savr\u0161ena oprema<\/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\/10-mitova-o-trcanju-u-koje-mozda-vjerujete\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nije bitno jeste li ve\u0107 iskusni maratonac ili se tek upoznajete s tenisicama za tr\u010danje. U svakom slu\u010daju, velike su \u0161anse da su vam se neki <strong>mitovi povezani s tr\u010danjem<\/strong> prikrali. Mo\u017eda ste bili obeshrabreni jer je navodno lo\u0161e za va\u0161a koljena i le\u0111a ili vam je mo\u017eda preporu\u010deno tr\u010danje kao gotovo \u010dudesna aktivnost za mr\u0161avljenje. Stoga \u0107emo se u dana\u0161njem \u010dlanku usredoto\u010diti na to kakva je stvarna situacija.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_mit_Trkacima_izdrzljivosti_nije_potreban_trening_snage\"><\/span>1. mit: Trka\u010dima izdr\u017eljivosti nije potreban trening snage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji nekoliko razloga za\u0161to <strong>sporta\u0161i izdr\u017eljivosti<\/strong> mogu <strong>izbjegavati trening snage<\/strong>. Neki su zabrinuti <strong>zbog rasta mi\u0161i\u0107a<\/strong>, koji bi im onda bio nepotreban <strong>dodatni teret<\/strong> tijekom du\u017eeg tr\u010danja. Drugi mogu presko\u010diti trening snage jer ga vide kao gubitak vremena. Uostalom, \u017eele postati bolji u tr\u010danju, a ne u dizanju te\u0161kih utega. Me\u0111utim, ni u jednom slu\u010daju argumenti ne vrijede i opovrgnuti su, primjerice, metaanalizom usredoto\u010denom na trka\u010de na srednje i duge staze.     <\/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>Pokazalo se da<strong> trening snage s velikim optere\u0107enjima<\/strong> (\u2265 80 % od 1 RM \u2013 najve\u0107a te\u017eina koju mo\u017eete podi\u0107i samo jednom uz pravilnu tehniku) znatno <strong>pove\u0107ava ekonomi\u010dnost tr\u010danja<\/strong>, posebno pri brzinama iznad 12 km\/h. <\/li>\n\n\n\n<li>U cilju pobolj\u0161anja ekonomi\u010dnosti tr\u010danja ni\u017eim brzinama, pliometrijski trening (vje\u017ebe usmjerene na razvoj eksplozivne snage, brzine i dinamike kretanja) pokazao se kao u\u010dinkovit alat. <\/li>\n\n\n\n<li>Za trka\u010de <strong>kombinacija treninga snage s velikim utezima i pliometrijskog treninga<\/strong> mo\u017ee biti odli\u010dna opcija, \u0161to \u0107e u kona\u010dnici dovesti do bolje ekonomi\u010dnosti tr\u010danja pri razli\u010ditim brzinama, a time i do boljih rezultata. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1-3]<\/sup><\/mark>  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zatim su istra\u017eene daljnje veze izme\u0111u treninga snage i tr\u010danja izdr\u017eljivosti, na primjer, <strong>u 40-tjednom kvalitativnom istra\u017eivanju<\/strong>. Na kraju je pokazalo da su trka\u010di koji su se bavili treninzima snage nekoliko puta tjedno imali <strong>znatno bolju maksimalnu i reaktivnu snagu, ekonomi\u010dnost tr\u010danja i VO2 max <\/strong>(maksimalna koli\u010dina kisika koju tijelo mo\u017ee iskoristiti tijekom aktivnosti). Me\u0111utim, tako\u0111er je zanimljivo napomenuti da <strong>nije bilo zna\u010dajnih razlika u sastavu tijela<\/strong> izme\u0111u intervencijske i kontrolne skupine. Ukratko, nije dovoljno vje\u017ebati kako biste dobili mi\u0161i\u0107e, nego morate promijeniti i prehranu i cjelokupni na\u010din \u017eivota. Dakle, ako ste se bojali treninga snage jer niste \u017eeljeli dobiti mi\u0161i\u0107nu masu koja bi vas ko\u010dila na dugim trkama, mo\u017eete sa sigurno\u0161\u0107u ostaviti <strong>svoje strahove po strani i oti\u0107i u teretanu znaju\u0107i da je trening snage prikladan i za trka\u010de<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark>          <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite savjete za vje\u017ebanje donjeg dijela tijela, isprobajte ove vje\u017ebe za <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bedra i listove<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stra\u017enjicu i noge<\/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=\"2_mit_Trcanje_uzrokuje_gubitak_misica\"><\/span>2. mit: Tr\u010danje uzrokuje gubitak mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovaj mit naj\u010de\u0161\u0107i je me\u0111u <strong>sporta\u0161ima snage<\/strong>, koji se u\u017easavaju pri samoj pomisli da \u0107e <strong>izgubiti \u010dak i nekoliko grama te\u0161ko izgra\u0111enih mi\u0161i\u0107a<\/strong>. Ali ti strahovi tako\u0111er nisu posve neopravdani. Naravno, tr\u010danje maratona svaki dan vjerojatno ne\u0107e<strong> za\u0161tititi va\u0161e mi\u0161i\u0107e<\/strong> \u010dak i ako date sve od sebe, a vjerojatnije je da \u0107e va\u0161e tijelo biti mr\u0161avo. Ali ako vam je glavni cilj <strong>pove\u0107anje mi\u0161i\u0107ne mase<\/strong>, nema potrebe izbjegavati tr\u010danje, samo je korisnije <strong>uklju\u010diti kra\u0107e aktivnosti tr\u010danja<\/strong>. Metaanalize pokazuju da takvi treninzi <strong>imaju<\/strong> <strong>nikakav ili minimalan u\u010dinak na pove\u0107anje mi\u0161i\u0107ne mase<\/strong>. Neka istra\u017eivanja sugeriraju da<strong> intenzivni kratkotrajni trening tr\u010danja mo\u017ee \u010dak potaknuti pove\u0107anje mi\u0161i\u0107ne mase<\/strong>. To je zato \u0161to aktivira brza mi\u0161i\u0107na vlakna tipa 2, koja imaju ve\u0107i <strong>potencijal za hipertrofiju mi\u0161i\u0107a<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5-6]<\/sup><\/mark>              <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite imati <strong>fit i mi\u0161i\u0107avo tijelo<\/strong>, ne morate se brinuti da \u0107e vas tr\u010danje omesti. Pogledajte sprintere koji sigurno ne izgledaju kao da su ostali bez mi\u0161i\u0107a. <strong>S druge strane, tr\u010danje mo\u017ee biti izvrstan partner na putu do bolje izvedbe<\/strong>, ali najbolje je uklju\u010diti<strong> kra\u0107e, intenzivnije treninge<\/strong>. Me\u0111utim, \u010dak i ako povremeno krenete na rutu od 10 km, to sigurno nije prijetnja va\u0161im mi\u0161i\u0107ima. Umjesto toga, <strong>izgradit \u0107ete sveukupnu kondiciju,<\/strong>a zatim nadoknaditi potro\u0161ene kalorije obrokom nakon treninga. A ako to ne napravite, tr\u010danje mo\u017ee biti odli\u010dan pomaga\u010d u <strong>skidanju<\/strong> vi\u0161ka masnog tkiva.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u010danje i trening snage jednostavno su dva partnera koja se savr\u0161eno nadopunjuju i pomo\u0107i \u0107e vam da <strong>postignete<\/strong> i <strong>figuru iz snova i bolju izvedbu<\/strong>. Saznajte vi\u0161e o njegovim prednostima u zasebnom \u010dlanku  <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 razloga da po\u010dnete tr\u010dati. Kako \u0107e se va\u0161e tijelo promijeniti?  <\/strong><\/a><strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[7]<\/span> <\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6.jpg\" alt=\"Mit: Tr\u010danje uzrokuje gubitak mi\u0161i\u0107a\" class=\"wp-image-714896\" title=\"Mit: Tr\u010danje uzrokuje gubitak mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-6-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mit_Trcanje_unistava_koljena\"><\/span>3. mit: Tr\u010danje uni\u0161tava koljena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako ljubitelji kau\u010da misle da je<strong> tr\u010danje lo\u0161e za koljena<\/strong> i radije bi sjedili kod ku\u0107e, istina je upravo suprotna. Brojna istra\u017eivanja bavila su se tom temom i, za\u010dudo, mnoga od njih dolaze do suprotnog zaklju\u010dka \u2013 <strong>tr\u010danje pospje\u0161uje zdravlje zglobova i mi\u0161i\u0107no-ko\u0161tanog sustava kod rekreativnih sporta\u0161a<\/strong>. Zapravo, uz redovito optere\u0107enje zglobova, <strong>pobolj\u0161ava se funkcija zglobova i opseg pokreta<\/strong>. Osim toga, tr\u010danje <strong>podmazuje<\/strong> zglobove <strong>sinovijalnom teku\u0107inom<\/strong>, \u0161to poma\u017ee u <strong>hranjenju hrskavice<\/strong>. Kretanje tako\u0111er u\u010dinkovito <strong>ispire otpadne tvari<\/strong> nastale metabolizmom koji se odvija u hrskavici. A onda je i za cijeli mi\u0161i\u0107no-ko\u0161tani sustav tako\u0111er korisno da tr\u010danjem <strong>ja\u010damo mi\u0161i\u0107e, ligamente i druge tjelesne strukture<\/strong> koje okru\u017euju zglob i pru\u017eaju mu funkcionalnu potporu. To u kona\u010dnici ima<strong> u\u010dinak na cjelokupno dr\u017eanje tijela<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8-10]<\/sup><\/mark>              <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz tr\u010danje se naj\u010de\u0161\u0107e spominje<strong> opasnost od razvoja osteoartritisa (artritisa)<\/strong>, ali istra\u017eivanja <strong>to nisu potvrdila<\/strong>. Tako\u0111er se pokazalo da nakon tr\u010danja <strong>dolazi do smanjenja volumena hrskavice<\/strong>, ali to je privremeno stanje pa se ni oko toga ne moramo brinuti. Hrskavica se prilago\u0111ava i regenerira.   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11-13] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neki ljudi malo su konkretniji u vezi s tim mitom i smatraju da samo<strong> tr\u010danje po betonu, asfaltu i tvr\u0111im podlogama uni\u0161tava koljena<\/strong>. Iako je istra\u017eivanje pokazalo da su tvrde povr\u0161ine stresnije za tijelo, tako\u0111er opisuje kako im se na\u0161a tijela mogu prilagoditi <strong>putem tehnike \u200b\u200btr\u010danja<\/strong>, primjerice,<strong>tako da vi\u0161e savijamo koljena kako bismo ubla\u017eili udar<\/strong>. Ako obi\u010dno imate tvr\u0111e povr\u0161ine oko sebe, preporu\u010dujemo da nabavite tenisice za tr\u010danje koje su za to dizajnirane. To <strong>\u0107e pobolj\u0161ati cjelokupni osje\u0107aj tr\u010danja i smanjiti optere\u0107enje va\u0161eg mi\u0161i\u0107no-ko\u0161tanog sustava<\/strong>. U idealnom slu\u010daju, me\u0111utim, trebali biste otkriti koji vam <strong>tereni najbolje odgovaraju<\/strong> i zatim prema tome isplanirati rute za tr\u010danje, <strong>izmjenjuju\u0107i povr\u0161ine<\/strong> prema potrebi. Ali ne zaboravite na <strong>pravilnu tehniku, postupno pove\u0107anje optere\u0107enja, uravnote\u017eenu prehranu i odmor<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14-15]<\/sup><\/mark>           <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, va\u017eno je shvatiti da i drugi \u010dimbenici poput <strong>genetike, tjelesne te\u017eine, dobi i ukupnog optere\u0107enja mi\u0161i\u0107no-ko\u0161tanog sustava<\/strong> tako\u0111er utje\u010du na stanje na\u0161ih zglobova. Stoga je u nekim slu\u010dajevima mo\u017eda bolje oti\u0107i u \u0161etnju ili izmjenjivati tr\u010danje s hodanjem. U slu\u010daju zdravstvenih problema bolje je <strong>posavjetovati se s lije\u010dnikom o prikladnosti tr\u010danja<\/strong>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e informacija o u\u010dinku tr\u010danja na na\u0161a koljena pogledajte zaseban \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>O\u0161te\u0107uje li tr\u010danje va\u0161a koljena i ostale zglobove?<\/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=\"69748,92056,43123,93583,86377,81622,77974,86476,71140\" ><\/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=\"4_mit_Trcanje_uzrokuje_bolove_u_ledima\"><\/span>4. mit: Tr\u010danje uzrokuje bolove u le\u0111ima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao i kod bolova u koljenima, daleko smo od istine kad su u pitanju bolovi u le\u0111ima. Ako nemamo nikakvih zdravstvenih problema zbog kojih bi nam lije\u010dnik zabranio tr\u010danje, onda se o tome <strong>uop\u0107e<\/strong> <strong>ne moramo <\/strong>brinuti. Naprotiv, istra\u017eivanja pokazuju da <strong>tr\u010danje mo\u017ee pomo\u0107i u ubla\u017eavanju pote\u0161ko\u0107a<\/strong>. Na primjer, mo\u017ee <strong>oja\u010dati intervertebralne diskove<\/strong>, \u0161to u kona\u010dnici donekle mo\u017ee smanjiti bolove u le\u0111ima. Ali jednako je <strong>blagotvorno i kod bolova u donjem dijelu le\u0111a u lumbalnom dijelu<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16-17]<\/sup><\/mark>          <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako vas bole le\u0111a kad redovito tr\u010dite, usredoto\u010dite se na ove to\u010dke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postupno dodajte intenzitet.<\/strong> Zapo\u010dnite s mirnim indijanskim tr\u010danjem, gdje se kaskanje isprepli\u0107e s hodom. <\/li>\n\n\n\n<li><strong>Usredoto\u010dite se na pravilnu tehniku.<\/strong> Po mogu\u0107nosti, posavjetujte se sa stru\u010dnjakom da vam pomogne prilagoditi ga ili se posavjetujte s iskusnijim trka\u010dima.<\/li>\n\n\n\n<li><strong>Izmjenjujte terene.<\/strong> Nekim ljudima mo\u017eda \u0107e biti ugodnije tr\u010dati po \u0161umskim stazama ili travi. Mo\u017eete mijenjati povr\u0161ine.  <\/li>\n\n\n\n<li><strong>Odaberite prikladnu obu\u0107u. <\/strong>Tenisice za tr\u010danje imaju brojne tehnologije koje mogu pomo\u0107i u tom pogledu. Idealno je napraviti analizu gaznog sloja i odabrati obu\u0107u koja je prilago\u0111ena va\u0161em stopalu i stilu tr\u010danja.  <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Uklju\u010dite trening snage cijelog tijela.<\/strong><\/a> Posvetite ve\u0107u pozornost sredi\u0161tu tijela (jezgri).<\/li>\n\n\n\n<li><strong>Odr\u017eavajte zdravu tjelesnu te\u017einu.<\/strong><\/li>\n\n\n\n<li><strong>Ne zaboravite pravilno disati. <\/strong><\/li>\n\n\n\n<li><strong>Istegnite se. <\/strong><\/li>\n\n\n\n<li><strong>Ako je bol dugotrajna, potra\u017eite savjet lije\u010dnika. <\/strong><\/li>\n<\/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=\"5_mit_Trcanje_zimi_uzrokuje_prehladu\"><\/span>5. mit: Tr\u010danje zimi uzrokuje prehladu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U vezi s ovim mitom potrebno je prvo pojasniti da <strong>za prehladu nije odgovorna hladno\u0107a, nego virusi<\/strong>. Dugotrajna i intenzivna fizi\u010dka aktivnost mo\u017ee oslabiti organizam, a virusi tad imaju ve\u0107e \u0161anse za &#8220;napad&#8221;, \u0161to mo\u017ee dovesti do izbijanja virusne bolesti. S tim u vezi, dobro je pospje\u0161iti zdravlje dovoljnim koli\u010dinama <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina C <\/strong><\/a>kako bi se odr\u017eala<strong> normalna imunolo\u0161ka funkcija tijekom i nakon intenzivne fizi\u010dke aktivnosti<\/strong>. <a href=\"https:\/\/gymbeam.hr\/blog\/najbolji-dodaci-prehrani-za-imunitet-ojacajte-obranu-organizma-i-ubrzajte-oporavak\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Imunitet tad podupiru<\/strong><\/a>    <strong> <\/strong>i drugi vitamini i minerali kao \u0161to su<strong> <\/strong><a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>folat<\/strong><\/a><strong> (folna kiselina), bakar, selen, <\/strong><a href=\"https:\/\/gymbeam.hr\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin A<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.hr\/vitamin-b6-gymbeam-85909.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin B6<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin B12<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a><strong>,  <\/strong><a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cink<\/strong><\/a><strong> i<br data-mce-bogus=\"1\"> <\/strong><a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeljezo<\/strong><\/a>. Te komponente dat \u0107e sve od sebe da bolest ne dobije priliku izbiti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[18]<\/span> <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite tr\u010dati zimi, dobro je <strong>pripremiti se za to i postupno prilagoditi svoje tijelo<\/strong>. Idealno bi bilo da po\u010dnete u jesen kako biste se postupno priviknuli. Prvi izlazak kad termometar pokazuje -15 \u00b0C i odlazak na jednosatno tr\u010danje mogu biti<strong> iznenadni napor za tijelo<\/strong> s kojim se mo\u017eda ne\u0107e mo\u0107i nositi. Pritom uvijek razmi\u0161ljajte o <a href=\"https:\/\/gymbeam.hr\/blog\/koja-odjeca-je-najbolja-za-teretanu-ili-trcanje-otkrijte-svojstva-pojedinih-materijala\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pravoj odje\u0107i<\/strong><\/a> i optimalnoj koli\u010dini slojeva. \u010clanak \u0107e vam pomo\u0107i u tome     <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike  <\/strong><\/a>. Nemojte zaboraviti nositi <a href=\"https:\/\/gymbeam.hr\/grijac-za-vrat-merino-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">ovratnik<\/a> preko usta kako biste izbjegli izravno udisanje hladnog zraka i iritaciju di\u0161nih putova. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[19]<\/span> <\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako prilagodite intenzitet zimskog tr\u010danja svojim sposobnostima i trenutnoj kondiciji, ne morate se bojati da \u0107ete se prehladiti. Bit \u0107e to <a href=\"https:\/\/gymbeam.hr\/blog\/kako-prakticirati-terapiju-hladnocom-10-savjeta-za-pocetnike-i-napredne-fitness-entuzijaste\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sjajan na\u010din za oja\u010davanje<\/strong><\/a> koji mo\u017ee pomo\u0107i va\u0161em <strong>imunitetu<\/strong>.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7.jpg\" alt=\"Mit: Tr\u010danje zimi uzrokuje prehladu\" class=\"wp-image-714914\" title=\"Mit: Tr\u010danje zimi uzrokuje prehladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-7-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_mit_Kvalitetne_tenisice_traju_puno_godina\"><\/span>6. mit: Kvalitetne tenisice traju puno godina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda mislite da vam stopala vi\u0161e ne rastu pa volite <strong>ulo\u017eiti u skuplje tenisice<\/strong> jer \u0107e vam trajati nekoliko godina. U tom \u0107ete slu\u010daju, na\u017ealost, biti razo\u010darani, a vjerojatno i neugodno iznena\u0111eni njihovom izdr\u017eljivo\u0161\u0107u. Iako se vrste razlikuju jedna od druge, op\u0107enito se ka\u017ee da tenisice traju<strong> od nekoliko stotina do tisu\u0107u kilometara<\/strong>. Nakon tog vremena prestaju obavljati svoje zajam\u010dene funkcije i mo\u017eete <strong>osjetiti lo\u0161iji gaz, slabiju izvedbu ili neugodnu bol<\/strong>. Dakle, ako tr\u010dite otprilike 20 km tjedno, o\u010dekujte da vam tenisice za tr\u010danje mo\u017eda ne\u0107e trajati godinu dana. Osim broja pretr\u010danih kilometara, drugi \u010dimbenici koji utje\u010du na izdr\u017eljivost uklju\u010duju <strong>va\u0161u tehniku \u200b\u200budarca stopalom, teren i va\u0161u te\u017einu<\/strong>. Svi ti aspekti tad \u0107e utjecati na to koliko \u0107e se obu\u0107a istro\u0161iti.       <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako redovito tr\u010dite, <strong>svakako preporu\u010dujemo da ne \u0161tedite na tenisicama za tr\u010danje <\/strong>i odaberete one koje najbolje odgovaraju va\u0161im potrebama. Tako \u0107e va\u0161e tr\u010danje biti udobnije, va\u0161a izvedba bolja i <strong>u\u017eivat \u0107ete u svakom kilometru.<\/strong> Kad do\u0111u do kraja vijeka trajanja, trebali biste ih zamijeniti novima. Kako biste lak\u0161e odabrali idealne tenisice za tr\u010danje, pro\u010ditajte ovaj \u010dlanak   <strong> <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-izabrati-tenisice-za-trcanje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5 savjeta za odabir sportske obu\u0107e<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_mit_Morate_trcati_dugo_i_sporo_kako_biste_smrsavjeli\"><\/span>7. mit: Morate tr\u010dati dugo i sporo kako biste smr\u0161avjeli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tr\u010danje i mr\u0161avljenje<\/strong> jedno je veliko poglavlje obavijeno tolikom koli\u010dinom mitova da jedan \u010dlanak ne bi bio dovoljan. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017eete \u010duti razne preporuke tobo\u017enjih stru\u010dnjaka:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za sagorijevanje masno\u0107e potreban vam je samo broj otkucaja srca u zoni 2. <\/li>\n\n\n\n<li>Za mr\u0161avljenje morate tr\u010dati dugo i umjerenim intenzitetom. <\/li>\n\n\n\n<li>Tr\u010danje je jedina aktivnost od koje \u0107ete smr\u0161avjeti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I mogli bismo tako nastaviti. Ali znate koji je najbolji dio? To ho\u0107emo li smr\u0161avjeti, nije u kona\u010dnici odre\u0111eno intenzitetom ili udaljenosti tr\u010danja. <strong>Klju\u010d <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mr\u0161avljenja <\/strong><\/a><strong>uvijek je bio, jest i uvijek \u0107e biti <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalorijski deficit<\/strong><\/a><strong>.<\/strong> Prevedeno, to zna\u010di da moramo <strong>potro\u0161iti ukupno vi\u0161e energije nego \u0161to je unesemo<\/strong>. Mogli bismo tr\u010dati sat vremena dnevno bilo kojim intenzitetom i ne smr\u0161avjeti ako nadoknadimo potro\u0161ene kalorije kutijom sladoleda ili vre\u0107icom \u010dipsa nave\u010der dok gledamo <a href=\"https:\/\/gymbeam.hr\/blog\/dokumentarci-o-prehrani-na-netflixu-promijenit-ce-nacin-na-koji-gledate-hranu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Netflix<\/a>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako \u017eelite smr\u0161avjeti, <strong>usredoto\u010dite se na svoju <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prehranu<\/strong><\/a> i stavite je u odnos s dnevnom rutinom i na\u010dinom \u017eivota tako da budete u deficitu, a tr\u010danje tretirajte kao \u0161taku koja <strong>\u0107e vam pomo\u0107i da potro\u0161ite vi\u0161e kalorija<\/strong> i<strong> i donijeti vam brojne dobrobiti u \u017eivot<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali klju\u010dno je <strong>u\u017eivati \u200b\u200bu tr\u010danju<\/strong>, stoga se nemojte brinuti o zonama i u\u017eivajte u svakom kilometru. Vidjet \u0107ete da, ako budete dosljedni, <strong>rezultati \u0107e do\u0107i.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako ne znate kako pravilno postaviti kalorijski deficit, upotrijebite na\u0161<strong> <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>online kalkulator unosa energije i makronutrijenata.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8.jpg\" alt=\"Mit: Morate tr\u010dati dugo i sporo kako biste smr\u0161avjeli\" class=\"wp-image-714931\" title=\"Mit: Morate tr\u010dati dugo i sporo kako biste smr\u0161avjeli\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-8-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_mit_Ako_zelite_smrsavjeti_morate_se_znojiti_dok_trcite\"><\/span>8. mit: Ako \u017eelite smr\u0161avjeti, morate se znojiti dok tr\u010dite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako smo u prethodnoj to\u010dki ve\u0107 djelomi\u010dno obradili mitove vezane uz mr\u0161avljenje, vjerujemo da ovaj zaslu\u017euje posebnu pa\u017enju. Mo\u017eda su davno pro\u0161la vremena kad su naro\u010dito <strong>djevojke<\/strong> <strong>omatale<\/strong> <strong>trbu\u0161\u010di\u0107e prozirnom folijom prije tr\u010danja, vjeruju\u0107i da \u0107e tako &#8220;iznojiti&#8221; vi\u0161e masno\u0107e<\/strong>. Naravno, to je besmislica i jedini u\u010dinak koji \u0107e imati jest taj da \u0107e se <strong>gubiti vi\u0161e vode znojenjem<\/strong>. Ali onda \u0107e se, naravno, ponovno nadoknaditi nakon tr\u010danja kad o\u017eednite. Da ne spominjemo da samo tr\u010danje <strong>ne\u0107e biti ugodno i da \u0107e se pove\u0107ati rizik od dehidracije<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[20]<\/span><\/sup><\/mark>        <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na brzinu znojenja utje\u010du mnogi \u010dimbenici. Na neke mo\u017eemo utjecati, na druge ne.  <strong>Na primjer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>temperatura okoline, vla\u017enost itd.<\/li>\n\n\n\n<li>na\u0161a te\u017eina<\/li>\n\n\n\n<li>spol i dob<\/li>\n\n\n\n<li>emocije i stres<\/li>\n\n\n\n<li>cjelokupno zdravlje<\/li>\n\n\n\n<li>re\u017eim prehrane i pi\u0107a<\/li>\n\n\n\n<li>hormoni <\/li>\n\n\n\n<li>genetika i razli\u010dita zastupljenost \u017elijezda znojnica<\/li>\n\n\n\n<li>trening i razina VO2 max <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[21]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je prirodno da se <strong>neki ljudi znoje vi\u0161e, a drugi manje<\/strong>. Ali to svakako nije klju\u010dni pokazatelj gubimo li masno\u0107u ili ne. U tom smislu, opet je <strong>klju\u010dno biti u kalorijskom deficitu i unositi manje energije nego \u0161to tro\u0161imo<\/strong>. Dakle, sasvim je svejedno ho\u0107emo li iznojiti litru teku\u0107ine ili vi\u0161e, jer to nema gotovo nikakve veze s mr\u0161avljenjem. Zato nemojte uni\u0161titi svoje iskustvo tr\u010danja besmislenim umatanjem u foliju, trake za trbuh ili prekomjerne slojeve kako biste se vi\u0161e znojili. Odjenite se tako da se <strong>osje\u0107ate udobno i da u\u017eivate u aktivnosti<\/strong>.      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte vi\u0161e o vezi izme\u0111u treninga i znojenja u \u010dlanku <strong> <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/znojenje-i-treniranje-trebamo-li-se-znojiti-da-bi-vjezba-imala-smisla\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Znojenje i trening \u2013 moramo li se znojiti da bi vje\u017ebanje imalo smisla?<br><\/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=\"9_mit_Trkacke_utrke_samo_su_za_trkace\"><\/span>9. mit: Trka\u010dke utrke samo su za trka\u010de<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi koje zanima tr\u010danje vjerojatno su primijetili da se <strong>redovito odr\u017eavaju razli\u010dite vrste utrka diljem svijeta <\/strong>. \u010cesto su to maratoni, polumaratoni, utrke od 10 km ili 5 km, ali mo\u017eete nai\u0107i i na bilo koje druge udaljenosti. Mo\u017eda mislite da je cilj tih utrka pobjeda, pa si govorite da nemate \u0161anse i nastavljate ignorirati te prilike. <strong>Ali<\/strong> ti <strong>doga\u0111aji obi\u010dno imaju puno dublje zna\u010denje<\/strong>. \u010cesto se tr\u010de u dobre svrhe, tako da svojom startninom mo\u017eete podr\u017eati i dobrotvorne svrhe. Ali najva\u017enije je da <strong>okupljaju trka\u010de iz razli\u010ditih dijelova svijeta<\/strong> koji vole sport i dio su velike zajednice. <strong>Tr\u010danje s ljudima koji dijele istu strast<\/strong> ima potpuno druk\u010diju atmosferu i op\u0107u privla\u010dnost.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete <strong>upoznati nove prijatelje, usporediti svoje rezultate s drugima <\/strong>, <a href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-nacina-da-se-motivirate-za-trcanje-kada-niste-bas-raspolozeni\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivirati se za bolje rezultate,<\/strong><\/a> bolji trening, ali iznad svega u\u017eivati \u200b\u200b\u0161to ste <strong>dio te velike zajednice sporta\u0161a<\/strong>. Dakle, kad vidite da se takav doga\u0111aj odvija u va\u0161em podru\u010dju, skupite svu hrabrost i prijavite se za utrku. Nije va\u017eno pobijediti, va\u017eno je sudjelovati. I iako je to kli\u0161ej, jam\u010dimo da ne\u0107ete po\u017ealiti.    <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9.jpg\" alt=\"Mit: Trka\u010dke utrke samo su za trka\u010de\" class=\"wp-image-714949\" title=\"Mit: Trka\u010dke utrke samo su za trka\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Navrh-bez-nazvu-9-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_mit_Za_trcanje_vam_je_potrebna_savrsena_oprema\"><\/span>10. mit: Za tr\u010danje vam je potrebna savr\u0161ena oprema<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najnoviji satovi za tr\u010danje prepuni najboljih zna\u010dajki, vrhunska sportska odje\u0107a koja savr\u0161eno pristaje i elegantan privjesak za tr\u010danje \u2013 to su upravo <strong>stvari bez kojih mo\u017eete<\/strong>. Ako ste novi u tr\u010danju i ozbiljni ste u vezi s njim, jedino <strong>va\u017eno ulaganje koje vam je zaista potrebno jest par kvalitetnih tenisica<\/strong> koje \u0107e vas dr\u017eati dok tr\u010dite. Ali zapravo nije va\u017eno \u0161to \u0107ete nositi s njima. Tako\u0111er vam nije potreban pametni sat koji \u0107e mjeriti va\u0161u udaljenost, otkucaje srca, brzinu i tako dalje. Va\u0161e <strong>tr\u010danje ra\u010duna se \u010dak i ako ga ne podijelite s prijateljima<\/strong> na aplikaciji Strava ili Garmin. Zatim mo\u017eete nabaviti te spravice s vremenom kao nagradu ili kao motivaciju da vi\u0161e vje\u017ebate. <strong> Ali to zasigurno nije ne\u0161to bez \u010dega ne mo\u017eete<\/strong> i \u0161to \u0107e vas sprije\u010diti da po\u010dnete tr\u010dati.      <\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, puno je mitova povezanih s tr\u010danjem. I nismo o svima razgovarali. Osnovna ideja koju biste trebali zapamtiti iz ovog \u010dlanka jest da <strong>ne mo\u017eete vjerovati svemu \u0161to se govori o tr\u010danju<\/strong>. Neki mu pripisuju \u010darobnu sposobnost mr\u0161avljenja, drugi ga radije izbjegavaju jer se boje bolova u le\u0111ima i koljenima ili prehlade.    <strong>Zato nemojte pasti pod utjecaj la\u017enih informacija, obujte tenisice i krenite na tr\u010danje.<\/strong> \u017delimo vam puno sretnih kilometara!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li se i vi susreli s nekim mitovima o tr\u010danju u koje ste povjerovali? Podijelite to u komentarima. A ako imate nekoga u svom podru\u010dju tko bi htio po\u010deti tr\u010dati, ali ga odbijaju spomenuti mitovi, podijelite ovaj \u010dlanak i izazovite ga da tr\u010di s vama.   <\/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\/trcanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRunning\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\/oprema-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Postoji puno mitova koji se \u0161ire o tr\u010danju. Nitko ne zna odakle potje\u010du, ali ipak im mnogi slijepo vjeruju. Zato \u0107emo ih danas razjasniti i objasniti kako zapravo stoje stvari.   <\/p>\n","protected":false},"author":100,"featured_media":715069,"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":[6356,6932,6368,6260,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-715599","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-leda-hr","9":"tag-mitovi-hr","10":"tag-mrsavljenje-hr","11":"tag-trcanje-hr","12":"tag-zdrav-nacin-zivota-hr","13":"tag-zdravlje-hr","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 mitova o tr\u010danju u koje mo\u017eda vjerujete - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u010danje uni\u0161tava koljena i le\u0111a, tro\u0161i mi\u0161i\u0107e i jedini je na\u010din za mr\u0161avljenje. 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