{"id":7336,"date":"2026-08-24T13:05:08","date_gmt":"2026-08-24T12:05:08","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=7336"},"modified":"2026-08-24T13:05:08","modified_gmt":"2026-08-24T12:05:08","slug":"udaranje-u-zid-trcanje","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2026\/08\/udaranje-u-zid-trcanje\/","title":{"rendered":"Udaranje u &#8220;zid&#8221;"},"content":{"rendered":"<div  class='flex_column av-8mv014-14da174806cd94977be2b06412eaaf20 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-mt75ywci-864a4cf24cb918f5be26872dc587016e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p dir=\"ltr\">Ako ste ikada probali tr\u010danje maratona ili polumaratona, vjerovatno ste se naslu\u0161ali pri\u010da o &#8220;zidu&#8221; u koji udara ne ba\u0161 mali broj trka\u010da. Za laike, nije rije\u010d o pravom zidu od cigle koji stoji ispred vas negdje na 15. ili 16. kilometru. Rije\u010d je o momentu kada noge iznenada postanu te\u0161ke. Disanje postaje ote\u017eano, a mozak po\u010dinje da \u0161alje pani\u010dne signale i tra\u017ei od vas da se odmah zaustavite.<\/p>\n<p dir=\"ltr\">Mnogi trka\u010di misle da je u pitanju samo pad motivacije. Udaranje u zid je zapravo vrlo stvaran, fiziolo\u0161ki proces kroz koji tijelo prolazi kada ostane bez osnovnog goriva.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-7hdqbc-c15084862facc3ff494ee1c02382e019 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-mt75zni4-2792fdf17e9c84ff2ebe828ac67a8ae5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5 dir=\"ltr\">\u0160ta se de\u0161ava u tijelu kada nestane goriva<\/h5>\n<p dir=\"ltr\">Tijelo sagorijeva dvije vrste &#8220;goriva&#8221;: ugljene hidrate i masti. Glikogen, sa\u010duvan u mi\u0161i\u0107ima i jetri, primarni je izvor energije za tr\u010danje visokog intenziteta. Problem je u tome \u0161to su na\u0161i rezervoari glikogena prili\u010dno ograni\u010deni. Obi\u010dno traju oko 90 do 120 minuta intenzivnog napora.<\/p>\n<p dir=\"ltr\">Kada potro\u0161ite te zalihe, tijelo je prinu\u0111eno da pre\u0111e na sagorijevanje masti. Iako u organizmu imamo obilje masti, njihovo pretvaranje u energiju zahtijeva znatno vi\u0161e kiseonika. Sam proces je i mnogo sporiji. Zbog toga tempo u trci zna\u010dajno opada, a vi imate osje\u0107aj nemo\u0107i.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-4  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-mt76pi24-0aeb64b37a670abb4de4157978da9261\">\n.avia-image-container.av-mt76pi24-0aeb64b37a670abb4de4157978da9261 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mt76pi24-0aeb64b37a670abb4de4157978da9261 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mt76pi24-0aeb64b37a670abb4de4157978da9261 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-7339 avia-img-lazy-loading-not-7339 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje.png\" alt='' title='1. trcanje'  height=\"938\" width=\"1875\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje.png 1875w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje-300x150.png 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje-1030x515.png 1030w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje-768x384.png 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje-1536x768.png 1536w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje-1500x750.png 1500w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/08\/1.-trcanje-705x353.png 705w\" sizes=\"(max-width: 1875px) 100vw, 1875px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-5p29u0-4579f201d8b5ceddea8798154764af97 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mt7601uf-5fb67be4adc200854b23f76a6cac8edc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5 dir=\"ltr\">Priprema za tr\u010danje maratona: kako izbje\u0107i &#8220;zid&#8221;<\/h5>\n<p dir=\"ltr\">Sudar sa zidom se mo\u017ee izbje\u0107i ili barem znatno ubla\u017eiti. Priprema po\u010dinje danima prije same trke. Klju\u010d je u takozvanom &#8220;carbo-loadingu&#8221; \u2014 svjesnom pove\u0107anju unosa slo\u017eenih ugljenih hidrata u danima pred start. Cilj je maksimalno napuniti rezerve glikogena.<\/p>\n<p dir=\"ltr\">Kada trka po\u010dne, va\u017eno je da ne \u010dekate da ogladnite ili osjetite pad energije. Energetski gelovi, izotonici ili gumene bombone na svakih 45 minuta do sat vremena poma\u017eu tijelu da odr\u017ei nivo \u0161e\u0107era u krvi.<\/p>\n<p dir=\"ltr\">Pored ishrane, \u010desta gre\u0161ka je prebrz start. Poneseni adrenalinom i masom trka\u010da, mnogi krenu znatno br\u017ee od planiranog tempa. To dovodi do preranog sagorijevanja glikogena. Pametno isplanirana trka i malo sporiji po\u010detak \u010duvaju energiju za trenutak kada vam je najpotrebnija.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-3nh3go-b21f32cc08aee86c876dd6563dccc381 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mt760mqs-19d541c1852f5065d2db6f9fb78b5793 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5 dir=\"ltr\">Mentalna priprema: probijanje zida<\/h5>\n<p dir=\"ltr\">Iako je zid fizi\u010dki fenomen, njegovo probijanje je i te kako mentalna igra. Pripremljene pozitivne mantre poma\u017eu. Fokus na ritam disanja tako\u0111e. Dijeljenje preostale kilometra\u017ee na manje, savladive djelove mo\u017ee pomo\u0107i <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">trka\u010dima<\/a> da prebrode krizu.<\/p>\n<p dir=\"ltr\">&#8220;Zid&#8221; jeste nepredvidiv. Ali uz pametnu strategiju i adekvatnu pripremu prije same trke, on postaje samo jo\u0161 jedna prolazna prepreka na va\u0161em putu do cilja.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-6tkjc-222e2456e1fc90201018549591dbe99a av_one_full  avia-builder-el-10  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mt762quu-4c9717dacbe670875648e337375ae750 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: right\">Autori \u010dlanka: Road Runners Montenegro<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":33,"featured_media":7338,"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":100,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-7336","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>Udaranje u &quot;zid&quot; - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Tr\u010danje maratona nosi rizik od &quot;zida&quot; - trenutka kad ponestane energije. 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