{"id":2238,"date":"2018-06-29T09:56:46","date_gmt":"2018-06-29T08:56:46","guid":{"rendered":"https:\/\/wp.intersport.si\/blogme\/?p=2238"},"modified":"2019-02-08T12:54:27","modified_gmt":"2019-02-08T11:54:27","slug":"sprecite-bol-u-nogama-nakon-trcanja","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/","title":{"rendered":"Sprije\u010dite bol u nogama nakon tr\u010danja"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">Tr\u010danje je jedno od onih fizi\u010dkih aktivnosti koje mo\u017ee biti izvor fenomenalnih trenutaka<\/a> u kojima se osje\u0107ate kao da letite! Nakon<a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\"> tr\u010danja,<\/a> kada uve\u010de legnete i opru\u017eite se, osje\u0107ate prijatan umor, a va\u0161e lice krasi \u0161irok osmijeh. Ipak, kada se ujutru probudite, osje\u0107aj mo\u017ee biti potpuno druga\u010diji. Noge mogu biti \u201cte\u0161ke\u201d i \u00a0bolne. \u010cak i odlazak do toaleta mo\u017ee predstavljati veliki poduhvat. Naravno, intenzitet bola i njegovo trajanje u velikoj mjeri zavise od intenziteta va\u0161eg treninga, kao i od va\u0161e kondicije. Na primjer, <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">ako pretr\u010dite 10 kilometara, napravi\u0107ete oko 10.000 koraka<\/a>, a ovakav trening gotovo nikada ne mo\u017ee pro\u0107i bez posljedica. Prilikom ovako intenzivnog treninga, ispa\u0161taju mi\u0161i\u0107i nogu, ali i stopala, zglobovi, koljena i kukovi. Ukoliko svom tijelu ne obezbijedite dovoljno vremena za oporavak, pove\u0107avate rizik od ozbiljnih povreda. Bez obzira na nivo va\u0161e fizi\u010dke spremnosti, postoje odre\u0111ene aktivnosti kojima mo\u017eete ubrzati oporavak svog tijela <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">nakon tr\u010danja<\/a>.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-d22a6bbaf50066a78ac97698d7ea0b35\">\n.avia-image-container.av-av_image-d22a6bbaf50066a78ac97698d7ea0b35 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-d22a6bbaf50066a78ac97698d7ea0b35 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-d22a6bbaf50066a78ac97698d7ea0b35 av-styling- avia-align-center  avia-builder-el-2  el_after_av_textblock  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2239 avia-img-lazy-loading-not-2239 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg\" alt='' title='Spre\u010dite bol u nogama nakon tr\u010danja'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg 495w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-3  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Hidratacija<\/h2>\n<p>Zapo\u010dnite sa hidiriranjem organizma 10 do 15 minuta nakon <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">zavr\u0161etka treninga<\/a>. Na ovaj na\u010din \u0107ete nadomjestiti koli\u010dinu vode koja je iz va\u0161eg tijela izba\u010dena znojenjem. Tako\u0111e, ne zaboravite da je u ljetnjim mjesecima potrebno konzumirati ve\u0107e koli\u010dine vode nego \u0161to je to slu\u010daj u toku jeseni ili zime.<\/p>\n<h2>Ishrana<\/h2>\n<p>Pored pravilne hidratacije, unos odabranih namirnica je od izuzetne va\u017enosti za va\u0161 oporavak <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">nakon treninga.<\/a> Preporu\u010dujemo vam da konzumirate namirnice poput jogurta, banana ili \u010dak da uzmete tablete sa glukozom. Unos ugljenih hidrata i proteina bi trebalo da bude u razmjeri 4:1.<\/p>\n<h2>Istezanje<\/h2>\n<p>Preporu\u010dujemo vam da istezanje obavite najvi\u0161e pola sata nakon <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">zavr\u0161etka treninga<\/a>. Istegnite sve mi\u0161i\u0107e koji su aktivni u <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">toku treninga<\/a> i neka ova aktivnost traje najmanje 10 minuta.<\/p>\n<h2>Masa\u017ea rolerom<\/h2>\n<p>Ukoliko osjetite bol <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">nakon treninga<\/a>, mo\u017eete sebi djelimi\u010dno ubla\u017eiti muke iste\u017eu\u0107i se masa\u017enim rolerom. Na ovaj na\u010din \u0107ete izbje\u0107i pojavu \u201c\u010dvori\u0107a\u201d i smanjiti <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">tenziju u mi\u0161i\u0107ima<\/a>.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-62408550c4c1c3d9f26ee92d019defcf\">\n.avia-image-container.av-av_image-62408550c4c1c3d9f26ee92d019defcf img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-62408550c4c1c3d9f26ee92d019defcf .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-62408550c4c1c3d9f26ee92d019defcf av-styling- avia-align-center  avia-builder-el-5  el_after_av_textblock  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2240 avia-img-lazy-loading-not-2240 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_8830.tif_-495x400.jpg\" alt='' title='Spre\u010dite bol u nogama nakon tr\u010danja'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_8830.tif_-495x400.jpg 495w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_8830.tif_-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-6  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Hladna kupka<\/h2>\n<p><a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">Nakon istezanja, vrijeme ja za hladnu kupku<\/a>. Napunite kadu hladnom vodom i sjedite tako da potopite cijele noge, sve do kukova. Prva tri minuta vam vjerovatno ne\u0107e biti prijatno, ali \u0107e se va\u0161e tijelo brzo adaptirati na nisku temperaturu vode. Savjetujemo vam da se odmarate u hladnoj vodi bar desetak minuta.<\/p>\n<h2>Po\u010dastite se kvalitetnim obrokom<\/h2>\n<p><a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">Nakon tr\u010danja<\/a>, po\u010dastite se bogatim obrokom koji \u0107e sadr\u017eati ugljene hidrate, proteine i masti, i to najvi\u0161e dva sata nakon zavr\u0161etka treninga.<\/p>\n<h2>Dremnite<\/h2>\n<p>Nakon bogatog obroka, opru\u017eite se na kau\u010du ili krevetu i odrijemajte bar pola sata.<\/p>\n<h2>Topla kupka pre spavanja<\/h2>\n<p>Prije nego \u0161to odete na po\u010dinak, pripremite sebi toplu kupku i u\u017eivajte u njoj bar petnaestak minuta.<\/p>\n<p>Svi gore navedeni koraci \u0107e ubrzati proces regeneracije i izbacivanje mlije\u010dne kiseline koja se akumulira u mi\u0161i\u0107ima nakon fizi\u010dke aktivnosti. Ovo je ujedno u odli\u010dan na\u010din da umanjite rizik od povreda, ali i ubrzate svoj <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">napredak u sportu<\/a> koji volite.<\/p>\n<\/div><\/section><br \/>\n<div  class='avia-button-wrap av-av_button-16ff51e1008cc0bed23c366f5690dee7-wrap avia-button-center  avia-builder-el-8  el_after_av_textblock  avia-builder-el-last '><a href='https:\/\/www.intersport.me\/sportovi\/trcanje'  class='avia-button av-av_button-16ff51e1008cc0bed23c366f5690dee7 av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-orange'  ><span class='avia_iconbox_title' >Pogledaj ponudu za tr\u010danje<\/span><\/a><\/div><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":2241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svako i svugdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":96,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[24,87,88,89],"class_list":["post-2238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trcanje","tag-masaza-stopala","tag-udobne-patike-za-trcanje","tag-istezanje-nogu"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sprije\u010dite bol u nogama nakon tr\u010danja - Intersport BLOG<\/title>\n<meta name=\"description\" content=\"Spre\u010dite bol u nogama nakon tr\u010danja. Tr\u010danje je jedno od onih fizi\u010dkih aktivnosti koje mo\u017ee biti izvor fenomenalnih trenutaka u kojima se ose\u0107ate kao da letite! Nakon tr\u010danja, kada uve\u010de legnete i opru\u017eite se, ose\u0107ate prijatan umor, a va\u0161e lice krasi \u0161irok osmeh.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sprije\u010dite bol u nogama nakon tr\u010danja - Intersport BLOG\" \/>\n<meta property=\"og:description\" content=\"Spre\u010dite bol u nogama nakon tr\u010danja. Tr\u010danje je jedno od onih fizi\u010dkih aktivnosti koje mo\u017ee biti izvor fenomenalnih trenutaka u kojima se ose\u0107ate kao da letite! Nakon tr\u010danja, kada uve\u010de legnete i opru\u017eite se, ose\u0107ate prijatan umor, a va\u0161e lice krasi \u0161irok osmeh.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog ME\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-29T08:56:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-02-08T11:54:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1923\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Luka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Luka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/\"},\"author\":{\"name\":\"Luka\",\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\"},\"headline\":\"Sprije\u010dite bol u nogama nakon tr\u010danja\",\"datePublished\":\"2018-06-29T08:56:46+00:00\",\"dateModified\":\"2019-02-08T11:54:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/\"},\"wordCount\":828,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_.jpg\",\"keywords\":[\"tr\u010danje\",\"masa\u017ea stopala\",\"udobne patike za tr\u010danje\",\"istezanje nogu\"],\"articleSection\":[\"Tr\u010danje\"],\"inLanguage\":\"bs-BA\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/\",\"url\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/\",\"name\":\"Sprije\u010dite bol u nogama nakon tr\u010danja - Intersport BLOG\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/06\/sprecite-bol-u-nogama-nakon-trcanja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_.jpg\",\"datePublished\":\"2018-06-29T08:56:46+00:00\",\"dateModified\":\"2019-02-08T11:54:27+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\"},\"description\":\"Spre\u010dite bol u nogama nakon tr\u010danja. 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