{"id":7214,"date":"2026-06-25T10:22:46","date_gmt":"2026-06-25T09:22:46","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=7214"},"modified":"2026-06-29T12:02:05","modified_gmt":"2026-06-29T11:02:05","slug":"srce-i-stoperica-u-sinergiji","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2026\/06\/srce-i-stoperica-u-sinergiji\/","title":{"rendered":"Srce i \u0161toperica u sinergiji"},"content":{"rendered":"<div  class='flex_column av-c6pmdq-13ee987584f6611b96715eef9e29c97b 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-mqz09djj-65448cdf7f3fc1b2adf1c62dae862354 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ako je vi\u0161egodi\u0161nje iskustvo u radu sa velikim brojem trka\u010da ne\u010demu nau\u010dilo trenerski tim <strong>Road Runners Montenegro<\/strong>, to je slede\u0107e: najve\u0107a borba u tr\u010danju ne vodi se izme\u0111u nogu i asfalta, ve\u0107 izme\u0111u sopstvenog ega i pametnog sata. Vje\u010dita dilema da li slu\u0161ati puls (Heart Rate) ili brzinu (Pace). Zapravo je pitanje da li trenirati glavom ili pukom \u017eeljom. Zato je cilj ovog teksta ra\u0161\u010dlaniti tu pri\u010du, postaviti stvari na svoje mjesto i ponuditi savjetodavnu perspektivu koja va\u017ei za svakog trka\u010da, bez obzira na to gdje trenira.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-ahxh8e-d00e4c47c720fb3abd0d8d3ca6d74d08 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mqz0a67i-a8a5513e7b35564c29a932eb30dbd5e2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Pejs ili puls<\/h4>\n<p>Tempo ili pejs je matemati\u010dka brojka na ekranu koja pokazuje koliko je minuta potrebno za pretr\u010davanje jednog kilometra. Trka\u010di ga koriste jer je opipljiv i direktno povezan sa ciljevima. Poput \u017eelje da se polumaraton istr\u010di ispod dva sata. Me\u0111utim, slijepo pra\u0107enje pejsa najbr\u017ea je karta za pretreniranost ili povredu. Sat ne zna da li je u Podgorici upeklo trideset i kusur stepeni ili duva \u010duveni \u201e\u015bever\u201c koji lomi na svakom koraku. Kada se u lo\u0161im uslovima po svaku cijenu juri \u201emagi\u010dni pejs\u201c, tijelo se ne trenira, ve\u0107 se ka\u017enjava neadekvatnim optere\u0107enjem.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mqz2597d-544cc99c4e5b2294bb0ca9aa8c34f52b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Za razliku od brzine, puls je direktan prozor u srce i kardiovaskularni sistem u sekundi u kojoj se tr\u010di. On je pokazatelj stvarnog unutra\u0161njeg napora. Ako se tr\u010di uzbrdo ka vrhu Gorice tempom od sedam minuta po kilometru, a puls odleti u zonu visokog intenziteta, tijelo u tom trenutku radi jednako naporno kao da se sprinta po ravnom. Puls u\u010di bezbjednom tr\u010danju i dugovje\u010dnosti u ovom sportu. Sa druge strane, treba znati da on mo\u017ee varirati zbog vi\u0161ka kofeina, treme pred start trke, blage dehidratacije ili druge vrste stresa. Zbog \u010dega ga uvijek treba posmatrati kao dio \u0161ire slike, a ne kao sveto pismo.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n<div  class='flex_column av-9em85q-e36742c607948d59abc86ebbe8d15ee4 av_one_full  avia-builder-el-5  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mqz0alyj-b337e578177cd0247d5b3a83f7758b32 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Ego<\/h4>\n<p>Grupni treninzi su srce trka\u010dke zajednice. Tu se gradi motivacija, podr\u017eavaju se klupske kolege i pomjeraju granice. Ali, potrebno je biti svjestan da grupa umije biti i opasna zona za li\u010dni napredak ako se upadne u zamku tu\u0111eg ritma. \u010cesto se doga\u0111a da trka\u010di poku\u0161avaju po svaku cijenu ostati u grupi koja dr\u017ei tempo od, na primjer, 5:30 min\/km. Za nekoga ko je u punoj formi to je lagani trening izdr\u017eljivosti gdje se mo\u017ee opu\u0161teno razgovarati sa drugima. Dok je za trka\u010da pored njega to zona pre\u017eivljavanja u kojoj puls kuca preko 170 otkucaja u minuti (bpm).<\/p>\n<p>Kada pojedinca povu\u010de atmosfera i proradi adrenalin, nesvjesno se radi pogre\u0161an trening. Umjesto da se takvim tr\u010danjem gradi baza i obnavlja energija, dolazi do kontraefekta. Pra\u017enjenja rezervoara i rizika da se pregori prije nego \u0161to se uop\u0161te do\u0111e do kraja priprema za trku.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-42dscu-9d0478c9b8cf1c9a9762d2f3e6fa535b av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mqz2efff-63d1c73e0229fa13c1bfc2d289c8ebe8\">\n.avia-image-container.av-mqz2efff-63d1c73e0229fa13c1bfc2d289c8ebe8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mqz2efff-63d1c73e0229fa13c1bfc2d289c8ebe8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mqz2efff-63d1c73e0229fa13c1bfc2d289c8ebe8 av-styling- avia-align-center  avia-builder-el-8  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-7216 avia-img-lazy-loading-not-7216 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1.jpg\" alt='' title='blog_rrm (1)'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1.jpg 1500w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1-300x126.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1-1030x433.jpg 1030w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1-768x323.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-71bo1a-c91f680299dfa4a322c835572cb2ad89 av_one_full  avia-builder-el-9  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mqz0b3bn-a46d56afc96aae0bd813615b366c7a21 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Kako pobijediti sopstveni ponos<\/h4>\n<p>Kada se primijeti da se na du\u017einskim treninzima konstantno \u201edi\u0161e na \u0161krge\u201c i dr\u017ei za za\u010delje grupe samo da se ne bi zaostalo, rje\u0161enje je uvijek isto: usporiti i promijeniti taktiku. Za to postoje dvije opcije i obje su znak trka\u010dke zrelosti:<\/p>\n<ul>\n<li><strong>Prelazak u sporiju grupu:<\/strong> To nije poraz. Naprotiv, to je vrhunski strate\u0161ki potez. U sporijoj grupi \u0107e se spustiti puls, bez stresa izgraditi stabilna aerobna baza, a i dalje \u0107e se u\u017eivati u energiji kluba i dru\u0161tvu.<\/li>\n<li><strong>Privremeni prelazak na solo treninge:<\/strong> Ukoliko trenutno nema grupe koja odgovara li\u010dnoj zoni udobnosti, osamljivanje je odli\u010dan izbor. Solo treninzi daju potpunu slobodu da se uspori ta\u010dno onoliko koliko srce zahtijeva tog dana, bez optere\u0107enja da li neko \u010deka.<\/li>\n<\/ul>\n<p>Kroz par mjeseci pametnog rada i ja\u010danja srca, povratak u br\u017eu grupu desi\u0107e se prirodno i sa lako\u0107om. Mnogo je bolje biti najsvje\u017eiji u sporijoj ekipi, nego se mu\u010diti i uni\u0161tavati na za\u010delju br\u017ee grupe.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-6gha5a-895db043523b8cfec71811fd0fff191f av_one_full  avia-builder-el-11  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mqz0bmdu-a7504152de740480ce2f5885e14097c1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Kako se stvarno &#8220;brusi&#8221; forma<\/h4>\n<p>Ovdje se dolazi do najva\u017enije istine: forma se ne pravi na jednom jakom treningu, niti se gubi zbog jednog lo\u0161eg dana. Klju\u010dna rije\u010d u tr\u010danju je <strong>kontinuitet<\/strong>. Da bi se forma uspje\u0161no brusila, a puls doveo u \u017eeljeni opseg, potrebni su mjeseci redovnog i pametnog rada bez preskakanja treninga.<\/p>\n<p>Kada se kontinuirano boravi na stazi, srce prolazi kroz adaptaciju i postaje efikasnija pumpa, pa tek tada radni puls po\u010dinje drasti\u010dno da opada. Bez kontinuiteta, svaki izlazak na ja\u010di trening bi\u0107e novi \u0161ok za organizam i mu\u010denje. Tek kada se obezbijedi redovnost i dozvoli tijelu da izgradi stabilnu bazu. Mo\u0107i \u0107e se sa lako\u0107om i bez skakanja pulsa u crvenu zonu pratiti pejs br\u017eih grupnih treninga. Kontinuitet je taj koji s vremenom pretvara napor u u\u017eivanje.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2rgege-83ec59f853aabbea9d06aaf0d35efa6a av_one_full  avia-builder-el-13  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mqz2f9i6-b5597ce1378e4fedf3a318e2795b80a3\">\n.avia-image-container.av-mqz2f9i6-b5597ce1378e4fedf3a318e2795b80a3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mqz2f9i6-b5597ce1378e4fedf3a318e2795b80a3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mqz2f9i6-b5597ce1378e4fedf3a318e2795b80a3 av-styling- avia-align-center  avia-builder-el-14  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-7217 avia-img-lazy-loading-not-7217 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm.jpg\" alt='' title='blog_rrm'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm.jpg 1500w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-300x126.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-1030x433.jpg 1030w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-768x323.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/06\/blog_rrm-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-4ec66m-5076c67dfe58ba47151b9af196b6e176 av_one_full  avia-builder-el-15  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mqz0c0h7-dd00925a523a67dd3b319fb5bdca6442 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Kako pomiriti puls i pejs<\/h4>\n<p>Pravi balans le\u017ei u tome da se prepozna kada koji parametar ima glavnu rije\u010d, jer maksimalan napredak dolazi iz njihove sinergije:<\/p>\n<ul>\n<li><strong>Na du\u017einskim treninzima, laganim istr\u010davanjima i po ljetnjim vru\u0107inama<\/strong>, ne treba slijepo pratiti pejs. Potrebno je primarno obratiti pa\u017enju na puls kako bi se odradio koristan trening i na kraju krajeva sa\u010duvalo zdravlje.<\/li>\n<li><strong>Kod kratkih, eksplozivnih intervala i jakih tempo treninga<\/strong>, prate se sekunde i pejs, jer puls prirodno kasni za naglim promjenama brzine.<\/li>\n<li><strong>Na sam dan trke<\/strong>, koristi se njihova puna sinergija: pejs dr\u017ei trka\u010da u planiranom ritmu da se ne krene presporo, dok puls opominje da se ne sagori u prvoj tre\u0107ini staze zbog po\u010detnog adrenalina i naboja emocija.<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n<div  class='flex_column av-21c45a-887e8ac7b3972223d73b6744cc58dd6c av_one_full  avia-builder-el-17  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mqz0ce2q-91d967cd2d811f7a6c630223f12d324c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na kraju, kada se tr\u010di, ego se ostavlja ku\u0107i, a fokus se stavlja na redovnost. Potrebno je nau\u010diti tr\u010dati sporo i konstantno da bi se sjutra tr\u010dalo brzo. Prolazak kroz proces u kojem se pametno balansira izme\u0111u pejsa i pulsa, uz strogo dr\u017eanje kontinuiteta, garantovano donosi pozitivne rezultate, a oni se ogledaju u br\u017eem tempu, dok srce kuca mirno i ekonomi\u010dno.<\/p>\n<p style=\"text-align: right\">Autori \u010dlanka: Road Runners Montenegro<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako je vi\u0161egodi\u0161nje iskustvo u radu sa velikim brojem trka\u010da ne\u010demu nau\u010dilo trenerski tim Road Runners Montenegro, to je slede\u0107e: najve\u0107a borba u tr\u010danju ne vodi se izme\u0111u nogu i asfalta, ve\u0107 izme\u0111u sopstvenog ega i pametnog sata. Vje\u010dita dilema da li slu\u0161ati puls (Heart Rate) ili brzinu (Pace). Zapravo je pitanje da li trenirati glavom ili pukom \u017eeljom. Zato je cilj ovog teksta ra\u0161\u010dlaniti tu pri\u010du, postaviti stvari na svoje mjesto i ponuditi savjetodavnu perspektivu koja va\u017ei za svakog trka\u010da, bez obzira na to gdje trenira.<\/p>\n","protected":false},"author":14,"featured_media":7218,"comment_status":"closed","ping_status":"closed","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":98,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-7214","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Srce i \u0161toperica u sinergiji - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Vi\u0161egodi\u0161nje iskustvo bnas je nau\u010dilo da najve\u0107a borba u tr\u010danju ne vodi se izme\u0111u nogu i asfalta, ve\u0107 izme\u0111u sopstvenog ega i pametnog sata.\" \/>\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\/2026\/06\/srce-i-stoperica-u-sinergiji\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Srce i \u0161toperica u sinergiji - 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