{"id":5887,"date":"2023-08-31T07:08:59","date_gmt":"2023-08-31T06:08:59","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=5887"},"modified":"2023-09-05T07:41:31","modified_gmt":"2023-09-05T06:41:31","slug":"trening-snage-pomaze-trcanju","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2023\/08\/trening-snage-pomaze-trcanju\/","title":{"rendered":"Trening snage, poma\u017ee tr\u010danju"},"content":{"rendered":"<div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lm5wzdc2-382a5b7ccd99d82676a5375cde3ec3b0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Zvuk <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\/obuca\">patika<\/a> koje udaraju o tlo, nalet endorfina i uzbu\u0111enje pomjeranja granica sopstvenog tijela. Tr\u010danje nije samo fizi\u010dka aktivnost, vec\u0301 osloba\u0111ajuc\u0301e iskustvo koje podsti\u010de mentalni i fizi\u010dki rast. I dok tr\u010danje gradi kardiovaskularnu izdr\u017eljivost, uklju\u010divanje treninga snage u va\u0161u rutinu mo\u017ee otklju\u010dati neiskori\u0161c\u0301eni potencijal va\u0161eg tela. Trening snage za trka\u010de se \u010desto zanemaruje u korist nagomilavanja milja. Ali taj trening ima potencijal da smanji rizik od povreda ispravljanjem mi\u0161ic\u0301ne neravnote\u017ee i pobolj\u0161anjem aktivacije mi\u0161ic\u0301a. Kao i povec\u0301anje efikasnosti va\u0161e biomehanike tr\u010danja, \u0161to rezultira pobolj\u0161anim performansama tr\u010danja.<\/p>\n<p>Dakle, koliko treninga snage treba da uradi trka\u010d? Udaljenost va\u0161eg tr\u010danja bic\u0301e najbolji na\u010din da to odredite. Trka\u010di na srednje i na kratke staze treba da imaju za cilj trening snage 2-3 puta nedeljno u danima treninga niskog intenziteta ili danima odmora. Trka\u010d na duge staze (npr. ultramaraton) treba da izvodi trening snage u blokovima. \u0160to zna\u010di da u po\u010detku izgradite \u010dvrstu bazu snage, a zatim da smanjite volumen treninga snage kako se volumen tr\u010danja povec\u0301ava.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5x0w5v-eb65039fd31b458a3af6ffb69a8df609 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Sinergija izme\u0111u treninga snage i tr\u010danja<\/h4>\n<p>Tr\u010danje je sport sa velikim uticajem koji zna\u010dajno opterec\u0301uje va\u0161e mi\u0161ic\u0301e, zglobove i kosti. Uklju\u010divanjem treninga snage stvara se harmoni\u010dan balans, ja\u010da tijelo i pobolj\u0161ava ukupna biomehanika. Evo kako trening snage dopunjuje tr\u010danje!<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-4  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lm5x3iio-0fe097da728e1d4aa001655afaaa203f\">\n.avia-image-container.av-lm5x3iio-0fe097da728e1d4aa001655afaaa203f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lm5x3iio-0fe097da728e1d4aa001655afaaa203f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lm5x3iio-0fe097da728e1d4aa001655afaaa203f av-styling- avia-align-center  avia-builder-el-5  avia-builder-el-no-sibling '   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-5889 avia-img-lazy-loading-not-5889 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_jacanje2.jpg\" alt='' title='trening_jacanje2'  height=\"340\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_jacanje2.jpg 400w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_jacanje2-300x255.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Prevencija povreda<\/h4>\n<p>Sna\u017eno tijelo je otpornije na povrede. Ja\u010danje mi\u0161ic\u0301a oko koljena, kukova i gle\u017enjeva stabilizuje zglobove. Time se smanjuje rizik od uobi\u010dajenih povreda pri tr\u010danju, kao \u0161to su povrede potkoljenice i koljena trka\u010da.<\/p>\n<p>Naime, kada tr\u010dite, kroz svaku nogu deluje sila otprilike tri puta vec\u0301a od te\u017eine va\u0161eg tijela. Snaga mi\u0161ic\u0301a i stabilnost da apsorbuju ovu silu pri svakom koraku c\u0301e smanjiti stres na zglobovima i smanjiti rizik od bolova ili povreda.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-8  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5x7ytm-ab588159d16722fc7865abf542261c40 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Pobolj\u0161ana biomehanika i ekonomi\u010dnost tr\u010danja<\/h4>\n<p>Trening snage pobolj\u0161ava ekonomi\u010dnost tr\u010danja, pobolj\u0161ava koordinaciju mi\u0161ic\u0301a i efikasnost. Ja\u010dim mi\u0161ic\u0301ima je potrebno manje energije za obavljanje istog zadatka, \u0161to vam omoguc\u0301ava da tr\u010dite du\u017ee i br\u017ee. Biomehanika je fensi izraz za na\u010din na koji proizvodite kretanje. Ja\u010danje mi\u0161ic\u0301a koji podr\u017eavaju va\u0161e tijelo u idealnom polo\u017eaju tokom tr\u010danja mo\u017ee pobolj\u0161ati va\u0161u biomehaniku i rezultirati efikasnijim kori\u0161c\u0301enjem energije. Drugim re\u010dima, pobolj\u0161anje va\u0161ih obrazaca kretanja zna\u010di manje izgubljene energije i br\u017ee tr\u010danje! \u010cak su i obu\u010deni trka\u010di na duge staze pokazali pobolj\u0161anja do 8% u ekonomi\u010dnosti tr\u010danja nakon treninga snage.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5xgolw-8f997a6255c9a9454ea7778587f0032e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Stabilnost trupa<\/h4>\n<p>Trup je skup mi\u0161ic\u0301nih kompleksa lumbalnog dijela le\u0111a, karli\u010dnog pojasa i kukova i kontroli\u0161e pokrete u donjem dijelu trupa i stabilizuje ki\u010dmu. Va\u017enost stabilnog trupa dolazi do izra\u017eaja u rotacionim pokretima, rukovanju opterec\u0301enjima, dr\u017eanju i ravnote\u017ei. Slabi mi\u0161ic\u0301i trupa uzrokuju bol i povrede zbog neadekvatne podr\u0161ke ki\u010dmi i nemoguc\u0301nosti odr\u017eavanja pravilnog polo\u017eaja tijela. Zato oja\u010dajmo mi\u0161ic\u0301e, jer su jaki mi\u0161ic\u0301i trupa neophodni za odr\u017eavanje pravilnog oblika tr\u010danja i dr\u017eanja. Oni poma\u017eu u ravnomjernoj raspodjeli opterec\u0301enja i sprje\u010davaju nepotrebno opterec\u0301enje le\u0111a.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-12  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5x2yop-e13cbd7715c8890d53299b3fa8776168 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Trening snage za starije trka\u010de<\/h4>\n<p>Da li vas je ikada pretekao trka\u010d koji je dovoljno star da vam bude djed? Nema sumnje da su stariji trka\u010di izuzetno aktivni i u dobroj formi, ali su i dalje podlo\u017eni sarkopeniji (slabosti mi\u0161ic\u0301ne mase povezane sa godinama).<\/p>\n<p>Stariji trka\u010di koji imaju smanjenu mi\u0161ic\u0301nu masu potencijalno su izlo\u017eeni vec\u0301em riziku od povreda zglobova i mekih tkiva. Trening snage je izuzetno koristan za starije osobe za odr\u017eavanje mi\u0161ic\u0301ne mase i sposobnosti regrutovanja mi\u0161ic\u0301a tokom tr\u010danja, kao i op\u0161teg funkcionalnog kapaciteta.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-14  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lm5xiwde-7a6a34a4f01e0c68e38ca1ecc9e7d59c\">\n.avia-image-container.av-lm5xiwde-7a6a34a4f01e0c68e38ca1ecc9e7d59c img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lm5xiwde-7a6a34a4f01e0c68e38ca1ecc9e7d59c .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lm5xiwde-7a6a34a4f01e0c68e38ca1ecc9e7d59c av-styling- avia-align-center  avia-builder-el-15  avia-builder-el-no-sibling '   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-5890 avia-img-lazy-loading-not-5890 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_trcanje.jpg\" alt='' title='trening_trcanje'  height=\"380\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_trcanje.jpg 400w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_trcanje-300x285.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-16  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5xliq8-1bf4ab8cf52de5bacef165bdae3165c4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Savjeti i trikovi za efikasan trening snage<\/h4>\n<p>Integri\u0161ite trening snage u svoju nedeljnu rutinu bez ugro\u017eavanja rasporeda tr\u010danja. Ciljajte na 2-3 treninga nedeljno, omoguc\u0301avajuc\u0301i vreme oporavka izme\u0111u. Uklju\u010divanje \u010du\u010dnjeva, varijacija mrtvog dizanja, iskoraka i vje\u017ebi za listove c\u0301e povec\u0301ati snagu nogu i pomoc\u0301i va\u0161em tr\u010danju. Ne zaboravite ni na svoje jezgro \u2013 trening snage i izdr\u017eljivosti c\u0301e vam pomoc\u0301i da odr\u017eite efikasnu poziciju za tr\u010danje. Ako ste novi u treningu snage, dobra je ideja da po\u010dnete sa vje\u017ebama sa telesnom te\u017einom i da se usredsredite na odr\u017eavanje dobre forme. Uvedite vec\u0301i otpor sa trakama prije podizanja tegova. Individualni program koji je posebno fokusiran na va\u0161e tijelo i va\u0161 stil tr\u010danja uvijek c\u0301e postic\u0301i bolje rezultate.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-18  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lm5xnzmv-840b2f91ab0c16ad3c40dec00aaca69a\">\n.avia-image-container.av-lm5xnzmv-840b2f91ab0c16ad3c40dec00aaca69a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lm5xnzmv-840b2f91ab0c16ad3c40dec00aaca69a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lm5xnzmv-840b2f91ab0c16ad3c40dec00aaca69a av-styling- avia-align-center  avia-builder-el-19  avia-builder-el-no-sibling '   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-5891 avia-img-lazy-loading-not-5891 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_oporavak-2.jpg\" alt='' title='trening_oporavak-2'  height=\"435\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_oporavak-2.jpg 400w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/09\/trening_oporavak-2-276x300.jpg 276w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-20  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5xnnrg-8ca163fc48771d02df6d738305c2caef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Slu\u0161ajte svoje tijelo<\/h4>\n<p>Izbjegavajte pretreniranost obrac\u0301ajuc\u0301i pa\u017enju na signale va\u0161eg tijela. Adekvatan odmor i oporavak su podjednako va\u017eni kao i sam trening. Prije nego \u0161to zapo\u010dnete novi re\u017eim vje\u017ebanja, konsultujte se sa fitnes profesionalcem ili fizioterapeutom. Oni vam mogu pomoc\u0301i da osmislite program prilago\u0111en va\u0161im ciljevima tr\u010danja i individualnim potrebama.<\/p>\n<p>Naravno, pravilna ishrana podr\u017eava oporavak i rast mi\u0161ic\u0301a. Uvjerite se da unosite dovoljno proteina i ostanite hidrirani kako biste pomogli u procesu oporavka va\u0161eg tijela. Dozvolite svom tijelu da se oporavi izme\u0111u treninga snage i tr\u010danja. Preopterec\u0301eni mi\u0161ic\u0301i mogu dovesti do povreda i ometati napredak.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-22  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lm5xttm0-995b5acda0324f009b861e24076df9b7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Veza izme\u0111u treninga snage i tr\u010danja je simbiotska, stvarajuc\u0301i harmoni\u010dnu sinergiju koja mo\u017ee podic\u0301i va\u0161e performanse tr\u010danja na nove visine. Integracijom treninga snage u svoju rutinu, ne samo da ja\u010date svoje tijelo protiv povreda, vec\u0301 i pobolj\u0161avate ekonomi\u010dnost tr\u010danja, brzinu i izdr\u017eljivost. Zapamtite, dobro zaokru\u017een pristup koji uklju\u010duje i kardiovaskularnu i mi\u0161ic\u0301nu kondiciju je klju\u010d za postizanje va\u0161ih ciljeva tr\u010danja. Dakle, zave\u017eite patike za tr\u010danje, uklju\u010dite se u trening i gledajte kako tr\u010danje postaje jo\u0161 ispunjenije iskustvo.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zvuk patika koje udaraju o tlo, nalet endorfina i uzbu\u0111enje pomjeranja granica sopstvenog tijela. Tr\u010danje nije samo fizi\u010dka aktivnost, vec\u0301 osloba\u0111ajuc\u0301e iskustvo koje podsti\u010de mentalni i fizi\u010dki rast. I dok tr\u010danje gradi kardiovaskularnu izdr\u017eljivost, uklju\u010divanje treninga snage u va\u0161u rutinu mo\u017ee otklju\u010dati neiskori\u0161c\u0301eni potencijal va\u0161eg tela. Trening snage za trka\u010de se \u010desto zanemaruje u korist nagomilavanja milja. Ali taj trening ima potencijal da smanji rizik od povreda ispravljanjem mi\u0161ic\u0301ne neravnote\u017ee i pobolj\u0161anjem aktivacije mi\u0161ic\u0301a. Kao i povec\u0301anje efikasnosti va\u0161e biomehanike tr\u010danja, \u0161to rezultira pobolj\u0161anim performansama tr\u010danja<\/p>\n","protected":false},"author":5,"featured_media":5892,"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\/"},{"term_id":10,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj savremenog na\u010dina \u017eivota. 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