{"id":723040,"date":"2025-05-28T13:56:18","date_gmt":"2025-05-28T11:56:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=723040"},"modified":"2025-05-28T13:56:18","modified_gmt":"2025-05-28T11:56:18","slug":"10-mitov-o-teku-v-katere-morda-verjamete","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/","title":{"rendered":"10 mitov o teku, v katere morda verjamete"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_1_Vzdrzljivostni_tekaci_ne_potrebujejo_treninga_moci\" title=\"Mit 1: Vzdr\u017eljivostni teka\u010di ne potrebujejo treninga mo\u010di\">Mit 1: Vzdr\u017eljivostni teka\u010di ne potrebujejo treninga mo\u010di<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_2_Tek_povzroca_izgubo_misic\" title=\"Mit 2: Tek povzro\u010da izgubo mi\u0161ic\">Mit 2: Tek povzro\u010da izgubo mi\u0161ic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_3_Tek_unicuje_kolena\" title=\"Mit 3: Tek uni\u010duje kolena\">Mit 3: Tek uni\u010duje kolena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_4_Tek_povzroca_bolecine_v_hrbtu\" title=\"Mit 4: Tek povzro\u010da bole\u010dine v hrbtu\">Mit 4: Tek povzro\u010da bole\u010dine v hrbtu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_5_Tek_pozimi_povzroca_prehlad\" title=\"Mit 5: Tek pozimi povzro\u010da prehlad\">Mit 5: Tek pozimi povzro\u010da prehlad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_6_Kakovostni_tekaski_copati_zdrzijo_vec_let\" title=\"Mit 6: Kakovostni teka\u0161ki copati zdr\u017eijo ve\u010d let\">Mit 6: Kakovostni teka\u0161ki copati zdr\u017eijo ve\u010d let<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#7_Mit_Ce_zelite_shujsati_morate_teci_dolgo_in_pocasi\" title=\"7. Mit: \u010ce \u017eelite shuj\u0161ati, morate te\u010di dolgo in po\u010dasi\">7. Mit: \u010ce \u017eelite shuj\u0161ati, morate te\u010di dolgo in po\u010dasi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_8_Ce_zelite_shujsati_se_morate_med_tekom_potiti\" title=\"Mit 8: \u010ce \u017eelite shuj\u0161ati, se morate med tekom potiti\">Mit 8: \u010ce \u017eelite shuj\u0161ati, se morate med tekom potiti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_9_Tekaske_tekme_so_namenjene_le_tekacem\" title=\"Mit 9: Teka\u0161ke tekme so namenjene le teka\u010dem\">Mit 9: Teka\u0161ke tekme so namenjene le teka\u010dem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Mit_10_Za_tek_potrebujete_popolno_opremo\" title=\"Mit 10: Za tek potrebujete popolno opremo\">Mit 10: Za tek potrebujete popolno opremo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/10-mitov-o-teku-v-katere-morda-verjamete\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ni pomembno, ali ste \u017ee izku\u0161eni maratonec ali se s teka\u0161kimi copati \u0161ele spoznavate. V vsakem primeru se vam je verjetno \u017ee kdaj zgodilo, da ste zasledili nekatere <strong>mite, povezane s tekom.<\/strong> Morda vas je odvrnilo prepri\u010danje, da tek \u0161koduje kolenom in hrbtu, ali pa vam je bil tek priporo\u010den kot skoraj \u010dude\u017ena dejavnost za huj\u0161anje. Zato se bomo v dana\u0161njem \u010dlanku osredoto\u010dili na to, kako je v resnici.<\/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=\"Mit_1_Vzdrzljivostni_tekaci_ne_potrebujejo_treninga_moci\"><\/span>Mit 1: Vzdr\u017eljivostni teka\u010di ne potrebujejo treninga mo\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja ve\u010d razlogov, zakaj <strong>se<\/strong> <strong>vzdr\u017eljivostni \u0161portniki<\/strong> <strong>izogibajo vadbi za mo\u010d.<\/strong> Nekatere skrbi <strong>rast mi\u0161ic,<\/strong> ki bi jim med dalj\u0161im tekom predstavljala nepotrebno <strong>dodatno breme.<\/strong> Spet drugi treninge za mo\u010d presko\u010dijo, ker se jim zdijo izguba \u010dasa. Konec koncev \u017eelijo postati bolj\u0161i v teku in ne v dvigovanju te\u017ekih ute\u017ei. Vendar v nobenem od teh primerov argumenti ne dr\u017eijo in jih, na primer, ovr\u017ee metaanaliza, ki se osredoto\u010da na teka\u010de na srednje in dolge proge.<\/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 je, da<strong> vadba za mo\u010d z velikimi obremenitvami<\/strong> (\u2265 80 % 1RM &#8211; najve\u010dja te\u017ea, ki jo lahko dvignete le enkrat s pravilno tehniko) znatno<strong> pove\u010da ekonomi\u010dnost teka,<\/strong> zlasti pri hitrostih nad 12 km\/h.<\/li>\n\n\n\n<li>Za izbolj\u0161anje ekonomi\u010dnosti teka pri ni\u017ejih hitrostih se je kot u\u010dinkovito orodje izkazal pliometri\u010dni trening (vaje za razvoj eksplozivne mo\u010di, hitrosti in dinamike gibanja). <\/li>\n\n\n\n<li>Za teka\u010de je <strong>kombinacija treninga mo\u010di z visokimi ute\u017emi in pliometri\u010dnega treninga<\/strong> odli\u010dna mo\u017enost, ki bo na koncu privedla do bolj\u0161e ekonomi\u010dnosti teka pri razli\u010dnih hitrostih in s tem do bolj\u0161ih rezultatov. <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>Nadaljnje povezave med vadbo za mo\u010d in vzdr\u017eljivostnim tekom so bile nato raziskane, na primer, <strong>v 40-tedenski kvalitativni \u0161tudiji.<\/strong> Na koncu se je izkazalo, da so imeli teka\u010di, ki so se ve\u010dkrat tedensko ukvarjali s treningom mo\u010di, <strong>bistveno bolj\u0161o maksimalno in reaktivno mo\u010d, ekonomi\u010dnost teka in VO2 max <\/strong>(najve\u010dja koli\u010dina kisika, ki jo telo lahko porabi med aktivnostjo). Zanimivo pa je tudi, da med intervencijsko in kontrolno skupino <strong>ni bilo bistvenih razlik v telesni sestavi.<\/strong> Skratka, za pridobivanje mi\u0161ic ni dovolj samo vadba, temve\u010d morate spremeniti tudi prehrano in splo\u0161ni \u017eivljenjski slog. \u010ce ste se torej bali vadbe za mo\u010d, ker niste \u017eeleli pridobiti mi\u0161i\u010dne mase, ki bi vas ovirala pri dolgih tekih, lahko <strong>strahove mirno odlo\u017eite in se odpravite v telovadnico z zavedanjem, da je vadba za mo\u010d primerna tudi za teka\u010de.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete nasvete za vadbo spodnjega dela telesa, poskusite te vaje za <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stegna in me\u010da<\/strong><\/a> ali za <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadnjico in 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=\"Mit_2_Tek_povzroca_izgubo_misic\"><\/span>Mit 2: Tek povzro\u010da izgubo mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta mit je najpogostej\u0161i med <strong>\u0161portniki s fokusom na mo\u010d,<\/strong> ki se bojijo \u017ee samo misli, da bi <strong>izgubili nekaj gramov te\u017eko zgrajenih mi\u0161ic.<\/strong> Vendar tudi ti strahovi niso povsem neupravi\u010deni. Seveda vsakodnevni tek maratona verjetno ne bo<strong> za\u0161\u010ditil va\u0161ih mi\u0161ic,<\/strong> tudi \u010de se boste dali vse od sebe in va\u0161a postava bo bolj verjetno vitka. Toda \u010de je va\u0161 glavni cilj <strong>pridobivanje mi\u0161i\u010dne mase,<\/strong> se ni treba izogibati teku, koristneje je le, da <strong>vklju\u010dite kraj\u0161e teka\u0161ke aktivnosti.<\/strong> Metaanalize ka\u017eejo, da tak\u0161na vadba <strong>nima nobenega<\/strong> ali pa <strong>ima<\/strong> <strong>minimalen u\u010dinek na pridobivanje mi\u0161i\u010dne mase. <\/strong>Nekatere \u0161tudije ka\u017eejo, da<strong> lahko intenzivna kratkotrajna teka\u0161ka vadba celo spodbuja pridobivanje mi\u0161i\u010dne mase.<\/strong> To pa zato, ker aktivira hitra mi\u0161i\u010dna vlakna tipa 2, ki imajo ve\u010dji <strong>potencial za mi\u0161i\u010dno hipertrofijo.<\/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>\u010ce \u017eelite imeti <strong>fit in mi\u0161i\u010dasto postavo,<\/strong> vam ni treba skrbeti, da bi vas tek oviral. Oglejte si sprinterje, ki zagotovo niso videti, kot da so izgubili mi\u0161ice. <strong>Po drugi strani je tek lahko odli\u010den partner na poti do bolj\u0161ih rezultatov,<\/strong> vendar je optimalno, da vklju\u010duje<strong> kraj\u0161e in intenzivnej\u0161e treninge.<\/strong> Vendar tudi \u010de se ob\u010dasno podate na 10-kilometrsko progo, to zagotovo ne ogro\u017ea va\u0161ih mi\u0161ic. Nasprotno, <strong>krepili boste svojo splo\u0161no telesno pripravljenost <\/strong>in nato v obroku po vadbi ponovno nadomestili porabljene kalorije. \u010ce tega ne storite, pa je tek lahko super pomo\u010dnik pri <strong>izgubi<\/strong> odve\u010dne ma\u0161\u010dobe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tek in vadba za mo\u010d sta preprosto dva partnerja, ki se odli\u010dno dopolnjujeta in vam bosta pomagala <strong>dose\u010di<\/strong> <strong>sanjsko postavo in bolj\u0161o zmogljivost.<\/strong> Ve\u010d o njegovih prednostih si preberite v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 razlogov za za\u010detek teka. Kako se bo spremenilo va\u0161e telo?<\/strong><\/a><strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7] <\/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: Tek povzro\u010da izgubo mi\u0161ic\" class=\"wp-image-714896\" title=\"Mit: Tek povzro\u010da izgubo mi\u0161ic\" 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=\"Mit_3_Tek_unicuje_kolena\"><\/span>Mit 3: Tek uni\u010duje kolena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medtem ko ljubitelji kav\u010da morda mislijo, da<strong> tek \u0161koduje kolenom<\/strong> in bi bilo bolje sedeti doma, je ravno obratno. To temo so preu\u010dile \u0161tevilne \u0161tudije in presenetljivo je, da jih je veliko pri\u0161lo do nasprotnega zaklju\u010dka &#8211; <strong>tek spodbuja zdravje sklepov in kostno-mi\u0161i\u010dnega sistema pri rekreativnih \u0161portnikih.<\/strong> Dejansko <strong>se z redno obremenitvijo sklepov izbolj\u0161ata njihova funkcija in obseg gibanja. <\/strong>Poleg tega tek <strong>ma\u017ee<\/strong> sklepe <strong>s sinovialno teko\u010dino, <\/strong>ki pomaga <strong>hraniti hrustanec.<\/strong> Gibanje tudi u\u010dinkovito <strong>odplakne odpadne snovi, <\/strong>ki nastajajo pri presnovi, ki poteka v hrustancu. V okviru celotnega mi\u0161i\u010dno-skeletnega sistema pa je koristno tudi to, da s tekom <strong>krepimo mi\u0161ice, vezi in druge telesne strukture,<\/strong> ki obdajajo sklep in mu zagotavljajo funkcionalno podporo. To nenazadnje vpliva<strong> na celotno telesno dr\u017eo<\/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><strong>Tveganje za razvoj osteoartritisa (artritisa)<\/strong> se najpogosteje omenja v povezavi s tekom, vendar \u0161tudije tega <strong>niso potrdile.<\/strong> Pokazalo se je tudi, da <strong>se po teku zmanj\u0161a volumen hrustanca,<\/strong> vendar je to za\u010dasno stanje, zato nam tudi glede tega ni treba skrbeti. Hrustanec se prilagaja in obnavlja. <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>Nekateri so glede tega mita nekoliko bolj natan\u010dni in menijo, da<strong> kolena uni\u010duje le tek po betonu, asfaltu in tr\u0161ih povr\u0161inah.<\/strong> \u0160tudija je sicer pokazala, da so trde povr\u0161ine bolj obremenjujo\u010de za telo, vendar je v njej opisano tudi, kako se <strong>jim na\u0161e telo lahko prilagodi s tehniko teka,<\/strong> na primer tako,<strong> da bolj upogne koleno in tako ubla\u017ei udarec.<\/strong> \u010ce so v va\u0161i okolici tr\u0161e povr\u0161ine, vam priporo\u010damo, da si priskrbite teka\u0161ke copate, ki so namenjeni tak\u0161ni povr\u0161ini. To <strong>bo izbolj\u0161alo splo\u0161ni ob\u010dutek pri teku in tudi razbremenilo va\u0161 gibalni sistem.<\/strong> Najbolje pa je, da ugotovite, kateri <strong>tereni vam najbolj ustrezajo<\/strong> in nato v skladu s tem na\u010drtujete svoje teka\u0161ke poti ter po potrebi <strong>menjavate povr\u0161ine.<\/strong> Pri tem ne pozabite na <strong>pravilno tehniko, postopno pove\u010devanje obremenitve, uravnote\u017eeno prehrano in po\u010ditek.<\/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>Vendar se je treba zavedati, da na stanje na\u0161ih sklepov vplivajo tudi drugi dejavniki, kot so <strong>genetika, telesna te\u017ea, starost in splo\u0161na obremenitev mi\u0161i\u010dno-skeletnega sistema.<\/strong> Zato je v nekaterih primerih morda bolje, da se odpravite na sprehod ali tek kombinirate s hojo. V primeru zdravstvenih te\u017eav <strong>se je o primernosti teka bolje posvetovati z zdravnikom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d informacij o vplivu teka na kolena si oglejte poseben \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ali tek \u0161koduje kolenom in drugim sklepom?<\/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=\"48298,64381,67378,82417\" ><\/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=\"Mit_4_Tek_povzroca_bolecine_v_hrbtu\"><\/span>Mit 4: Tek povzro\u010da bole\u010dine v hrbtu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot pri bole\u010dinah v kolenih smo tudi pri bole\u010dinah v hrbtu dale\u010d od resnice. \u010ce nimamo nobenih zdravstvenih te\u017eav, zaradi katerih bi nam zdravnik prepovedal tek,<strong> nam sploh ni treba<\/strong> skrbeti. Ravno nasprotno, \u0161tudije ka\u017eejo, da <strong>lahko tek pripomore k izbolj\u0161anju te\u017eav.<\/strong> Tako lahko, na primer, <strong>okrepi medvreten\u010dne plo\u0161\u010dice, <\/strong>kar lahko na koncu celo, do neke mere, zmanj\u0161a bole\u010dine v hrbtu. Enako <strong>koristen pa je tudi v primeru bole\u010din v spodnjem delu hrbta v ledvenem predelu<\/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>\u010ce vas pri rednem teku boli hrbet, se osredoto\u010dite na te to\u010dke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenzivnost pove\u010dujte postopoma.<\/strong> Za\u010dnite z mirnim intervalnim tekom, pri katerem se tek izmenjuje s hojo.<\/li>\n\n\n\n<li><strong>Osredoto\u010dite se na pravilno tehniko.<\/strong> Najbolje je, da se posvetujete s strokovnjakom, ki vam ga bo pomagal prilagoditi, ali z izku\u0161enej\u0161imi teka\u010di.<\/li>\n\n\n\n<li><strong>Nadomestni tereni.<\/strong> Nekaterim ljudem je la\u017eje te\u010di po gozdnih poteh ali travi. Povr\u0161ine lahko menjavate.  <\/li>\n\n\n\n<li><strong>Izberite primerno obutev. <\/strong>Teka\u0161ki copati imajo \u0161tevilne tehnologije, ki vam lahko pomagajo pri teku. Najbolje je, da opravite analizo teka in izberete \u010devlje, ki so prilagojeni va\u0161emu stopalu in slogu teka.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vklju\u010dite vadbo za mo\u010d celotnega telesa.<\/strong><\/a> Ve\u010d pozornosti namenite sredi\u0161\u010du telesa (jedru).<\/li>\n\n\n\n<li><strong>Ohranite zdravo telesno te\u017eo.<\/strong><\/li>\n\n\n\n<li><strong>Ne pozabite pravilno dihati. <\/strong><\/li>\n\n\n\n<li><strong>Raztezanje. <\/strong><\/li>\n\n\n\n<li><strong>\u010ce je bole\u010dina dolgotrajna, se posvetujte z zdravnikom. <\/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=\"Mit_5_Tek_pozimi_povzroca_prehlad\"><\/span>Mit 5: Tek pozimi povzro\u010da prehlad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V zvezi s tem mitom je treba najprej pojasniti, da za <strong>prehlad ni odgovoren hlad, temve\u010d virusi.<\/strong> Dolgotrajna in intenzivna telesna dejavnost lahko oslabi telo, virusi pa imajo nato ve\u010d mo\u017enosti za &#8220;napad&#8221;, kar lahko privede do izbruha bolezni. V zvezi s tem je dobro zdravje podpirati z zadostnimi koli\u010dinami <a href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina C<\/strong><\/a>, ki pomaga ohranjati<strong> normalno delovanje imunskega sistema med intenzivno telesno dejavnostjo in po njej.<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/najboljsa-dopolnila-za-imunski-sistem-okrepite-svojo-obrambo-in-pospesite-okrevanje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Odpornost je nato podprta<\/strong><\/a> tudi z drugi vitamini in minerali, kot so<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>folati<\/strong><\/a><strong> (folna kislina), baker, selen, <\/strong><a href=\"https:\/\/gymbeam.si\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin A<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/vitamin-b6-gymbeam-85909.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin B6<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin B12<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin D<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cink<\/strong><\/a><strong> in <\/strong><a href=\"https:\/\/gymbeam.si\/\u017eelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eelezo<\/strong><\/a><strong>.<\/strong> Te komponente bodo po svojih najbolj\u0161ih mo\u010deh poskrbele, da bolezen ne bo imela mo\u017enosti izbruha.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[18] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite te\u010di pozimi, <strong>se je dobro na to pripraviti in postopoma prilagoditi svoje telo. <\/strong>Najbolje je, da za\u010dnete jeseni, da se boste lahko postopoma navadili. \u010ce greste prvi\u010d ven, ko termometer ka\u017ee -15\u00b0C in se odpravite na enourni tek, je to lahko<strong> nenadna obremenitev za telo,<\/strong> ki ji morda ne bo kos. Hkrati vedno pomislite na <a href=\"https:\/\/gymbeam.si\/blog\/katera-so-najboljsa-oblacila-za-telovadbo-ali-tek-spoznajte-lastnosti-materialov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ustrezna obla\u010dila<\/strong><\/a> in optimalno \u0161tevilo plasti. Pri tem vam bo v pomo\u010d \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako za\u010deti te\u010di? Preprost vodnik za popolne za\u010detnike<\/strong><\/a>. Ne pozabite si na usta natakniti <a href=\"https:\/\/gymbeam.si\/sal-merino-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">vratnega \u0161\u010ditnika<\/a>, da ne boste neposredno vdihavali hladnega zraka in dra\u017eili dihalnih poti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[19] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce intenzivnost zimskega teka prilagodite svojim sposobnostim in trenutni telesni pripravljenosti, vam ni treba skrbeti, da se boste prehladili. To bo <a href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>odli\u010den na\u010din, da se okrepite<\/strong><\/a>, kar lahko pomaga va\u0161i <strong>odpornosti.<\/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: Tek pozimi povzro\u010da prehlad\" class=\"wp-image-714914\" title=\"Mit: Tek pozimi povzro\u010da prehlad\" 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=\"Mit_6_Kakovostni_tekaski_copati_zdrzijo_vec_let\"><\/span>Mit 6: Kakovostni teka\u0161ki copati zdr\u017eijo ve\u010d let<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda menite, da va\u0161a stopala ne rastejo ve\u010d, zato radi <strong>vlagate v dra\u017eje teka\u0161ke copate, <\/strong>ker vam bodo slu\u017eili ve\u010d let. V tem primeru boste \u017eal razo\u010darani in verjetno neprijetno presene\u010deni nad njihovo vzdr\u017eljivostjo. \u010ceprav se vrste med seboj razlikujejo, za teka\u0161ke copate na splo\u0161no velja, da zdr\u017eijo od<strong> nekaj sto do tiso\u010d kilometrov.<\/strong> Po tem \u010dasu prenehajo opravljati svoje zajam\u010dene funkcije, vi pa boste morda <strong>ob\u010dutili slab\u0161i tek, slab\u0161o zmogljivost ali neprijetno bole\u010dino.<\/strong> \u010ce torej prete\u010dete pribli\u017eno 20 km na teden, pri\u010dakujte, da va\u0161i teka\u0161ki copati morda ne bodo zdr\u017eali niti eno leto. Poleg \u0161tevila prete\u010denih kilometrov so drugi dejavniki, ki vplivajo na vzdr\u017eljivost, \u0161e: <strong>tehnika udarjanja z nogo, teren in va\u0161a te\u017ea.<\/strong> Vsi ti vidiki nato vplivajo na to, kako mo\u010dno se obrabijo \u010devlji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce redno te\u010dete, <strong>vam vsekakor priporo\u010damo, da ne var\u010dujete pri teka\u0161kih copatih <\/strong>in izberete tiste, ki najbolje ustrezajo va\u0161im potrebam. Tako bo va\u0161 tek udobnej\u0161i, va\u0161a zmogljivost bolj\u0161a in <strong>u\u017eivali boste v vsakem prete\u010denem kilometru.<\/strong> Ko jim pote\u010de \u017eivljenjska doba, jih morate zamenjati z novimi. Za pomo\u010d pri izbiri idealne teka\u0161ke obutve si preberite \u010dlanek<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-za-izbiro-sportne-obutve\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5 nasvetov za izbiro \u0161portne obutve<\/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_Ce_zelite_shujsati_morate_teci_dolgo_in_pocasi\"><\/span>7. Mit: \u010ce \u017eelite shuj\u0161ati, morate te\u010di dolgo in po\u010dasi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tek in huj\u0161anje<\/strong> je eno veliko poglavje, ki ga obdaja toliko mitov, da en \u010dlanek preprosto ne bi bil dovolj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Od raznih strokovnjakov lahko sli\u0161ite razli\u010dna priporo\u010dila:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za izgorevanje ma\u0161\u010dob morate imeti sr\u010dni utrip le v obmo\u010dju 2. <\/li>\n\n\n\n<li>Za huj\u0161anje morate te\u010di dolgo \u010dasa in z zmerno intenzivnostjo. <\/li>\n\n\n\n<li>Tek je edina aktivnost, s katero boste shuj\u0161ali.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In tako bi lahko nadaljevali. A veste, kaj je najbolj\u0161e? Ali bomo shuj\u0161ali, ni odvisno od intenzivnosti ali razdalje teka. <strong>Klju\u010dno za <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izgubo telesne te\u017ee<\/strong><\/a><strong> je vedno bil, je in bo <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalorijski primanjkljaj<\/strong><\/a><strong>.<\/strong> V prevodu to pomeni, da moramo <strong>skupaj porabiti ve\u010d energije, kot je sprejmemo.<\/strong> Lahko te\u010demo eno uro na dan s poljubno intenzivnostjo in ne bomo shuj\u0161ali, \u010de bomo zve\u010der ob gledanju <a href=\"https:\/\/gymbeam.si\/blog\/dokumentarni-filmi-o-prehrani-na-netflixu-bodo-spremenili-vas-pogled-na-hrano\/\" target=\"_blank\" rel=\"noreferrer noopener\">Netflixa<\/a> pojedli vedro sladoleda ali vre\u010dko \u010dipsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite shuj\u0161ati, <strong>se osredoto\u010dite <\/strong>na <a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prehrano<\/strong><\/a> in jo uskladite z vsakodnevno rutino in na\u010dinom \u017eivljenja, tako da boste imeli primanjkljaj, tek pa jemljite kot pomo\u010d, ki <strong>vam bo pomagala pokuri ve\u010d kalorij<\/strong> in<strong> vam prinesla veliko koristi v \u017eivljenje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klju\u010dno pa je, da <strong>v teku u\u017eivate,<\/strong> zato se ne obremenjujte z obmo\u010dji teka in u\u017eivajte v vsakem kilometru. Videli boste, da <strong>bodo rezultati pri\u0161li,<\/strong> \u010de boste dosledni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne veste, kako pravilno nastaviti kalori\u010dni primanjkljaj, vam lahko pomagamo z na\u0161im<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>spletnim kalkulatorjem energijskega vnosa in makrohranil.<\/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: \u010ce \u017eelite shuj\u0161ati, morate te\u010di dolgo in po\u010dasi\" class=\"wp-image-714931\" title=\"Mit: \u010ce \u017eelite shuj\u0161ati, morate te\u010di dolgo in po\u010dasi\" 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=\"Mit_8_Ce_zelite_shujsati_se_morate_med_tekom_potiti\"><\/span>Mit 8: \u010ce \u017eelite shuj\u0161ati, se morate med tekom potiti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav smo mite, povezane z izgubo telesne te\u017ee, delno obravnavali \u017ee v prej\u0161nji to\u010dki, menimo, da si ta zaslu\u017ei posebno pozornost. Morda so \u017ee zdavnaj minili \u010dasi, ko so zlasti<strong> dekleta pred tekom trebuh zavijala v folijo za \u017eivila, saj so verjela, da bodo tako &#8220;pokurila&#8221; ve\u010d ma\u0161\u010dobe.<\/strong> To je seveda nesmisel in edini u\u010dinek je, da bomo <strong>s potenjem izgubili ve\u010d vode. <\/strong>Seveda pa jo bomo po teku, ko bomo \u017eejni, spet pridobili. Da ne omenjam, da sam tek <strong>ne bo prijeten in da se bo pove\u010dala nevarnost dehidracije.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20]<\/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 hitrost znojenja vplivajo \u0161tevilni dejavniki. Na nekatere lahko vplivamo, na druge ne.  <strong>Na primer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>temperatura okolja, vla\u017enost itd.<\/li>\n\n\n\n<li>na\u0161a te\u017ea<\/li>\n\n\n\n<li>spol in starost<\/li>\n\n\n\n<li>\u010dustva in stres<\/li>\n\n\n\n<li>splo\u0161no zdravje<\/li>\n\n\n\n<li>prehrana in pitni re\u017eim<\/li>\n\n\n\n<li>hormoni <\/li>\n\n\n\n<li>genetika in razli\u010dna koli\u010dina znojnic<\/li>\n\n\n\n<li>trening in raven VO2 max <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[21]<\/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>Zato je naravno, da <strong>se nekateri ljudje znojijo bolj, drugi manj.<\/strong> Vendar to vsekakor ni klju\u010dni pokazatelj, ali izgubljamo ma\u0161\u010dobo ali ne. Tudi v tem pogledu <strong>je klju\u010dnega pomena, da smo v kalori\u010dnem primanjkljaju in da sprejmemo manj energije, kot je porabimo.<\/strong> Zato ni pomembno, ali z znojenjem izgubimo liter teko\u010dine ali ve\u010d, saj to nima skoraj nobene povezave z izgubo telesne te\u017ee. Zato si ne uni\u010dite teka\u0161ke izku\u0161nje z brezglavo zavijanjem v folijo, trebu\u0161ne trakove ali prevelike plasti, da bi se bolj potili. Oblecite se tako, da<strong> se boste po\u010dutili udobno in u\u017eivali v aktivnosti.<\/strong><\/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 povezavi med treningom in potenjem si preberite v \u010dlanku<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/znojenje-in-treniranje-ali-se-moramo-potiti-da-ima-vadba-smisel\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Potenje in trening &#8211; ali se moramo potiti, da je vadba smiselna?<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=\"Mit_9_Tekaske_tekme_so_namenjene_le_tekacem\"><\/span>Mit 9: Teka\u0161ke tekme so namenjene le teka\u010dem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsi, ki jih zanima tek, so verjetno opazili, da <strong>po vsem svetu redno potekajo razli\u010dne vrste teka\u0161kih prireditev. <\/strong>Pogosto so to maratoni, polmaratoni, teki na 10 km ali 5 km, lahko pa se sre\u010date tudi s katero koli drugo razdaljo. Morda se vam zdi, da je cilj teh tekov zmaga, zato si re\u010dete, da nimate mo\u017enosti in \u0161e naprej ignorirate te prilo\u017enosti. <strong>Vendar<\/strong> <strong>imajo ti dogodki obi\u010dajno veliko globlji pomen.<\/strong> Pogosto potekajo z dobrim namenom, zato lahko s prijavnino podprete tudi kak\u0161no dobrodelno organizacijo. Glavna stvar pa je, da zdru\u017eujejo <strong>teka\u010de z razli\u010dnih koncev sveta,<\/strong> ki imajo radi ta \u0161port in so del velike skupnosti. <strong>Tek z ljudmi, ki delijo isto strast,<\/strong> ima povsem druga\u010dno vzdu\u0161je in splo\u0161no privla\u010dnost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spoznate lahko nove prijatelje, primerjate svoje rezultate z drugimi,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>se motivirate za bolj\u0161e rezultate,<\/strong><\/a> bolje trenirati, predvsem pa u\u017eivati v tem, da ste <strong>del te velike skupnosti \u0161portnikov.<\/strong> Ko torej opazite, da se v va\u0161i okolici odvija tak\u0161en dogodek, zberite ves pogum in se na tekmo prijavite tudi vi. Ni pomembno zmagati, pomembno je sodelovati. In \u010deprav je to kli\u0161e, vam zagotavljamo, da vam ne bo \u017eal.<\/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: Teka\u0161ke dirke so namenjene samo teka\u010dem\" class=\"wp-image-714949\" title=\"Mit: Teka\u0161ke dirke so namenjene samo teka\u010dem\" 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=\"Mit_10_Za_tek_potrebujete_popolno_opremo\"><\/span>Mit 10: Za tek potrebujete popolno opremo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najnovej\u0161e teka\u0161ke ure z najbolj\u0161imi funkcijami, vrhunska \u0161portna obla\u010dila, ki se odli\u010dno prilegajo in eleganten teka\u0161ki telovnik &#8211; to so <strong>stvari, brez katerih lahko pre\u017eivite.<\/strong> \u010ce ste se s tekom \u0161ele za\u010deli ukvarjati in ga jemljete resno, je edina <strong>pomembna nalo\u017eba, ki jo zares potrebujete, par kakovostnih \u010devljev,<\/strong> ki vas bodo med tekom podpirali. Ni pa pomembno, kaj nosite poleg teh. Prav tako ne potrebujete pametne ure, ki vam bo merila razdaljo, sr\u010dni utrip, hitrost itd. Va\u0161 <strong>tek \u0161teje, tudi \u010de ga ne delite s prijatelji<\/strong> na portalu Strava ali v aplikaciji Garmin. Te pripomo\u010dke lahko nato s\u010dasoma dobite kot nagrado ali kot motivacijo za ve\u010d treningov. <strong>Zagotovo pa to ni stvar, brez katere ne bi mogli shajati<\/strong> in ki bi vas odvrnila od tega, da bi za\u010deli te\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot vidite, je mitov, povezanih s tekom, veliko. Pa sploh \u0161e nismo obravnavali vseh. Osnovna misel, ki jo morate odnesti iz tega \u010dlanka, je, da <strong>ne smete &#8216;verjeti vsemu, kar se govori o teku.<\/strong> Nekateri mu pripisujejo \u010darobno sposobnost huj\u0161anja, drugi se mu raje izogibajo, ker se bojijo bole\u010din v hrbtu in kolenih ali prehladov. <strong>Zato ne nasedajte la\u017enim informacijam, obujte teka\u0161ke copate in se odpravite na tek.<\/strong> \u017delimo vam veliko sre\u010dnih kilometrov!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ste tudi vi naleteli na kak\u0161ne mite o teku, ki ste jim verjeli? Zapi\u0161ite jih v komentarjih. In \u010de imate v svojem okolju koga, ki bi rad za\u010del te\u010di, a ga omenjeni miti odvra\u010dajo, delite ta \u010dlanek in ga izzovite, naj te\u010de z vami.<\/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\/running\" 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.com\/workout-accessories\" 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>O teku se \u0161irijo \u0161tevilni miti. Nih\u010de ne ve, od kod izvirajo, vendar jim \u0161e vedno veliko ljudi slepo verjame. Zato jih bomo danes razjasnili in preverili, kako je v resnici.<\/p>\n","protected":false},"author":100,"featured_media":715081,"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":[119],"tags":[6363,6375,6939,6267,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-723040","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hrbet","9":"tag-hujsanje","10":"tag-mit","11":"tag-tek","12":"tag-zdrav-zivljenjski-slog","13":"tag-zdravje","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 mitov o teku, v katere morda verjamete - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tek uni\u010duje kolena in hrbet, kuri mi\u0161ice in je edini na\u010din za huj\u0161anje. 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