{"id":7346,"date":"2026-08-24T13:24:41","date_gmt":"2026-08-24T12:24:41","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=7346"},"modified":"2026-08-24T13:24:41","modified_gmt":"2026-08-24T12:24:41","slug":"zid-pretreniranosti-trcanje","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2026\/08\/zid-pretreniranosti-trcanje\/","title":{"rendered":"\u201eZid pretreniranosti\u201c: kako prepoznati i izbje\u0107i kod tr\u010danja"},"content":{"rendered":"<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c 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-mt77877u-c06cc60288c2efd8144f8431470b354a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Svi trka\u010di, od rekreativaca do profesionalaca, dobro poznaju onaj osje\u0107aj kada su \u201eu zoni\u201c. Kilometri se lako ni\u017eu, padaju li\u010dni rekordi, osje\u0107aju se nepobjedivo i sasvim logi\u010dno, donose odluku da treniraju jo\u0161 vi\u0161e i ja\u010de. Ali onda, iznenada, ne\u0161to po\u010dinje da se mijenja. Noge postaju konstantno te\u0161ke, tempo koji je donedavno bio lagan sada djeluje te\u017eak za odr\u017eati, a nekada i sama pomisao na obuvanje patika i odlazak na trening izaziva stres. U ovom slu\u010daju nije do\u0161lo do udaranja u trka\u010dki zid. Ovdje je do\u0161lo do udaranja u jedan podmukliji zid, a to je zid pretreniranosti.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c 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-mt778ozq-326b946f008d1c79d227a5f7d588111d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 dir=\"ltr\">Kako nastaje zid pretreniranosti<\/h3>\n<p dir=\"ltr\">Do ovog stanja dolazi kada disbalans izme\u0111u fizi\u010dkog stresa, odnosno treninga, i oporavka traje predugo. Mnogi trka\u010di, u iskrenoj \u017eelji da \u0161to br\u017ee napreduju, upadaju u klasi\u010dnu zamku uvjerenja da je vi\u0161e uvijek bolje. Istina je druga\u010dija: mi\u0161i\u0107i se ne grade dok tr\u010dimo, ve\u0107 isklju\u010divo dok se odmaramo.<\/p>\n<p dir=\"ltr\">Kada tijelu uporno uskra\u0107ujete vrijeme potrebno za popravku mikropukotina u mi\u0161i\u0107ima i obnovu nervnog sistema, neminovno ulazite u stanje dubokog i hroni\u010dnog umora. Taj umor sabotira svaki va\u0161 trud.<\/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'     ><section  class='av_textblock_section av-mt7791f0-8eece5f3a295c38e03a3a46f793be26a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 dir=\"ltr\">Znakovi upozorenja prije povrede<\/h3>\n<p dir=\"ltr\">Znakovi upozorenja obi\u010dno su tu mnogo prije nego \u0161to do\u0111e do ozbiljne povrede \u2014 samo ih treba prepoznati. Ukoliko primijetite da vam je jutarnji puls u mirovanju vi\u0161i za pet do deset otkucaja od uobi\u010dajenog, to je jasan signal da je tijelo pod velikim stresom.<\/p>\n<p dir=\"ltr\">Performanse po\u010dinju da padaju. Trudite se mnogo vi\u0161e, a tr\u010dite sve sporije. Prate vas hroni\u010dne upale mi\u0161i\u0107a i sitna probadanja u tetivama koja danima ne prolaze. Zanimljivo je da pretreniranost udara i na psihu. Uprkos ogromnoj iscrpljenosti, \u010desto dolazi do nesanice, nervoze i gubitka motivacije. \u010ceste prehlade su tako\u0111e signal, jer je i imuni sistem kompromitovan.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-6  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mt779d55-8a9ecac51a7b81ceac02f18df4b7c605 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3 dir=\"ltr\">Kako probiti zid pretreniranosti<\/h3>\n<p dir=\"ltr\">Da biste presko\u010dili ovaj zid i vratili se starom ritmu, prvi i najte\u017ei korak jeste da dozvolite sebi odmor. Nekoliko dana odmora ne\u0107e uni\u0161titi te\u0161ko ste\u010denu kondiciju. Naprotiv, spasi\u0107e vam trka\u010dku sezonu i sprije\u010diti eventualne povrede.<\/p>\n<p dir=\"ltr\">Posvetite se i &#8220;nevidljivom treningu&#8221; \u2014 spavajte kvalitetno, unosite dovoljno proteina i redovno se hidrirajte. Umjesto svakodnevnog tr\u010danja, rje\u0161enje mo\u017ee biti vo\u017enja bicikla ili plivanje.<\/p>\n<p dir=\"ltr\">Va\u017eno je shvatiti da odmor nije odsustvo treninga, ve\u0107 njegov najva\u017eniji dio. Ponekad je jedini na\u010din da probijete zid zapravo hrabrost da se na trenutak stane.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":33,"featured_media":7347,"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-7346","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>\u201eZid pretreniranosti\u201c: kako prepoznati i izbje\u0107i kod tr\u010danja - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Zid pretreniranosti je podmukliji od klasi\u010dnog &quot;zida&quot; u trci. 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