{"id":10763,"date":"2023-09-08T06:00:57","date_gmt":"2023-09-08T04:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2023\/08\/najprestiznejse-kolesarske-dirke-po-evropi-2\/"},"modified":"2025-04-25T15:05:55","modified_gmt":"2025-04-25T13:05:55","slug":"s-treningom-moci-do-boljsih-tekaskih-rezultatov","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2023\/09\/s-treningom-moci-do-boljsih-tekaskih-rezultatov\/","title":{"rendered":"S treningom mo\u010di do bolj\u0161ih teka\u0161kih rezultatov"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 av_one_full  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lf7ziuh8-d389374c051c080f88da5f3c13be839f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ritem \u0161portnih copat, ki tol\u010dejo po tleh, val endorfinov in navdu\u0161enje nad premikanjem svojih meja. Tek ni le telesna aktivnost, temve\u010d osvobajajo\u010de do\u017eivetje, ki spodbuja du\u0161evno in telesno rast. Medtem ko <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\">tek<\/a> krepi kardiovaskularno vzdr\u017eljivost, lahko z vklju\u010ditvijo treninga mo\u010di v teka\u0161ko rutino odklenete neizkori\u0161\u010den potencial va\u0161ega telesa. Trening mo\u010di za teka\u010de pogosto zanemarimo v korist kopi\u010denja kilometrov, vendar lahko s to vrsto vadbe zmanj\u0161ate tveganje za po\u0161kodbe, uravnote\u017eite mi\u0161i\u010dno neravnovesje in izbolj\u0161ate aktivacijo mi\u0161ic. Prav tako izbolj\u0161a u\u010dinkovitost va\u0161e biomehanike teka ter s tem bolj u\u010dinkovit in uspe\u0161en tek.<\/p>\n<p>Koliko <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\">treninga mo\u010di<\/a> naj bi teka\u010d izvajal? Najla\u017eje to dolo\u010dite, \u010de upo\u0161tevate razdaljo va\u0161ega teka. Teka\u010di na srednjih in kraj\u0161ih razdaljah bi morali ciljati na trening mo\u010di 2-3 krat tedensko, vaditi pa na dni, ko imate v na\u010drtu manj intenzivne teka\u0161ke treninge ali po\u010ditek. Teka\u010di na dolge razdalje (npr. ultramaratoni) bi morali izvajati trening mo\u010di v blokih. To pomeni, da v za\u010detnih fazah teka\u0161kih priprav zgradite mo\u010dno osnovo in nato postopno zmanj\u0161ujete koli\u010dino treninga mo\u010di, hkrati z ve\u010danjem obsega teka\u0161kih vadb.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-hk6aff-09fd67ec26fb3e9c07ea637338d897ac\">\n#top .hr.hr-invisible.av-hk6aff-09fd67ec26fb3e9c07ea637338d897ac{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-hk6aff-09fd67ec26fb3e9c07ea637338d897ac hr-invisible  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-li9yatg6-eef9b86b9b56078f86382402ded9715a sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-li9yatg6-eef9b86b9b56078f86382402ded9715a\">\n#top .flex_column_table.av-equal-height-column-flextable.av-li9yatg6-eef9b86b9b56078f86382402ded9715a{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-li9yatg6-eef9b86b9b56078f86382402ded9715a{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-li9yatg6-eef9b86b9b56078f86382402ded9715a av_one_full  avia-builder-el-3  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-49mqgdn-6e30ebd2a185a7c77b7e99a87052b34d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Sinergija med treningom mo\u010di in tekom<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-3yc5jd7-5028cd4ac60e64df2fda468c7f902194 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tek je \u0161port, ki mo\u010dno obremenjuje mi\u0161ice, sklepe in kosti. Vklju\u010ditev treninga mo\u010di ustvari harmoni\u010dno ravnote\u017eje, krepi telo in izbolj\u0161uje celotno biomehaniko. Tako trening mo\u010di dopolnjuje tek!<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1hvdm8b-b994d9dd40dc4b2c2710b06d1b5f72d3\">\n#top .hr.hr-invisible.av-1hvdm8b-b994d9dd40dc4b2c2710b06d1b5f72d3{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1hvdm8b-b994d9dd40dc4b2c2710b06d1b5f72d3 hr-invisible  avia-builder-el-6  el_after_av_one_full  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-3jmmltm-d7923b67def693f323e0025b4c4706e4 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3jmmltm-d7923b67def693f323e0025b4c4706e4\">\n#top .flex_column_table.av-equal-height-column-flextable.av-3jmmltm-d7923b67def693f323e0025b4c4706e4{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-3jmmltm-d7923b67def693f323e0025b4c4706e4{\nwidth:47.75%;\nmargin-left:0;\npadding:0 0 0 0;\n}\n#top .flex_column_table.av-equal-height-column-flextable.av-3jmmltm-d7923b67def693f323e0025b4c4706e4 .av-flex-placeholder{\nwidth:4.5%;\n}\n<\/style>\n<div  class='flex_column av-3jmmltm-d7923b67def693f323e0025b4c4706e4 av_one_half  avia-builder-el-7  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-3hzop1n-d6db74b5c24923791c6d7b23e3e695f6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Prepre\u010devanje po\u0161kodb<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-3785na2-0aaa5f85af25ccb0f3ccb8e22a75ffc4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mo\u010dno telo je bolj odporno na po\u0161kodbe, po katerih si prav tako hitreje opomore. Krepitev mi\u0161ic okoli kolen, bokov in gle\u017enjev stabilizira sklepe, kar zmanj\u0161uje tveganje za najbolj pogoste teka\u0161ke po\u0161kodbe, kot so po\u0161kodbe golenice in teka\u0161ko koleno.<\/p>\n<p>Med tekom na vsako nogo deluje sila, ki je pribli\u017eno trikrat ve\u010dja od va\u0161e telesne mase. Mi\u0161i\u010dna mo\u010d in stabilnost bosta pri vsakem koraku poskrbela za absorpcijo te sile ter tako zmanj\u0161ala obremenitev sklepov in tveganje za bole\u010dine ali po\u0161kodbe.<\/p>\n<\/div><\/section><\/p><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mx2qbe-8e6b1c69a8e9ff85633443959992b2d6\">\n#top .flex_column_table.av-equal-height-column-flextable.av-mx2qbe-8e6b1c69a8e9ff85633443959992b2d6{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-mx2qbe-8e6b1c69a8e9ff85633443959992b2d6{\nwidth:47.75%;\nmargin-left:0;\npadding:0 0 0 0;\n}\n#top .flex_column_table.av-equal-height-column-flextable.av-mx2qbe-8e6b1c69a8e9ff85633443959992b2d6 .av-flex-placeholder{\nwidth:4.5%;\n}\n<\/style>\n<div  class='flex_column av-mx2qbe-8e6b1c69a8e9ff85633443959992b2d6 av_one_half  avia-builder-el-10  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lkb6il61-609e262b956775caec034bb049e3fbb7\">\n.avia-image-container.av-lkb6il61-609e262b956775caec034bb049e3fbb7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lkb6il61-609e262b956775caec034bb049e3fbb7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lkb6il61-609e262b956775caec034bb049e3fbb7 av-styling- avia-align-center  avia-builder-el-11  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-10770 avia-img-lazy-loading-not-10770 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-3.jpg\" alt='' title='Trening mo\u010di za bolj\u0161i tek (3)'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-3.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-3-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-3-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-3-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1c4whmz-c23aa977d2d84073b151cc3fc5cfc336\">\n#top .hr.hr-invisible.av-1c4whmz-c23aa977d2d84073b151cc3fc5cfc336{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1c4whmz-c23aa977d2d84073b151cc3fc5cfc336 hr-invisible  avia-builder-el-12  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-1d141da-36ec801de049a5d556399d76be000e93 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1d141da-36ec801de049a5d556399d76be000e93\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1d141da-36ec801de049a5d556399d76be000e93{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-1d141da-36ec801de049a5d556399d76be000e93{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-1d141da-36ec801de049a5d556399d76be000e93 av_one_full  avia-builder-el-13  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-li9yb32a-3d118ea64d4070c841f90b78e3a9efb4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izbolj\u0161ana biomehanika in ekonomska u\u010dinkovitost teka<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lki0xo9r-ab314c359fa89eb01c23581bdd01f524 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\">Trening mo\u010di<\/a> izbolj\u0161uje ekonomi\u010dnost teka. Kako? Z bolj\u0161anjem koordinacije mi\u0161ic in u\u010dinkovitosti med tekom oziroma porabe energije. Mo\u010dnej\u0161e mi\u0161ice zahtevajo manj energije za izvajanje iste naloge, kar omogo\u010da dalj\u0161e in hitrej\u0161e teke. Biomehanika je izraz za na\u010din, kako izvajate gibanje. Krepitev mi\u0161ic, ki podpirajo va\u0161e telo v idealnem polo\u017eaju med tekom, lahko izbolj\u0161a va\u0161o biomehaniko in pripomore k bolj u\u010dinkoviti porabi energije. Z drugimi besedami, izbolj\u0161anje va\u0161ih vzorcev gibanja pomeni manj izgubljene energije in hitrej\u0161e teke. Celo dobro trenirani teka\u010di na dolge proge so po treningu mo\u010di pokazali do 8 % izbolj\u0161anje v ekonomi\u010dnosti teka.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-rzk38a-f50c948f8bc7faf0749cf467a604ac26\">\n#top .hr.hr-invisible.av-rzk38a-f50c948f8bc7faf0749cf467a604ac26{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-rzk38a-f50c948f8bc7faf0749cf467a604ac26 hr-invisible  avia-builder-el-16  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2u226dn-056af723cc4490a3e8476ccfb959a77a sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2u226dn-056af723cc4490a3e8476ccfb959a77a\">\n#top .flex_column_table.av-equal-height-column-flextable.av-2u226dn-056af723cc4490a3e8476ccfb959a77a{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-2u226dn-056af723cc4490a3e8476ccfb959a77a{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-2u226dn-056af723cc4490a3e8476ccfb959a77a av_one_full  avia-builder-el-17  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-2crcwrv-9b9971991c4eff2921e78cf04d402e67 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Stabilnost trupa<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-237l82z-ad1af2f81623bcca7cac45c04315a9a0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Trup sestavljajo kompleksne mi\u0161i\u010dne skupine ledvenega dela hrbta, medenice in bokov, ki nadzorujejo gibanje spodnjega dela telesa in stabilizirajo hrbtenico. Pomembnost stabilnega trupa se ka\u017ee predvsem pri rotacijskih gibih, premagovanju obremenitev, dr\u017ei telesa in ravnote\u017eju. Mi\u0161ice v trupu pomagajo pri enakomerni porazdelitvi obremenitve in prepre\u010dujejo nepotrebno naprezanje hrbta. \u0160ibak trup lahko povzro\u010di bole\u010dine in po\u0161kodbe zaradi pomanjkljive podpore hrbtenici in nezmo\u017enosti ohranjanja pravilnega polo\u017eaja telesa. Mo\u010dne mi\u0161ice trupa so klju\u010dne za ohranjanje pravilne teka\u0161ke tehnike in dr\u017ee, zato je njihova krepitev klju\u010dna.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtduh7-ce97d862570978af3d66ec8f52fcea6c\">\n#top .hr.hr-invisible.av-mtduh7-ce97d862570978af3d66ec8f52fcea6c{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-mtduh7-ce97d862570978af3d66ec8f52fcea6c hr-invisible  avia-builder-el-20  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-9kq7ga-2271e3536435ae44a5b0b7843afd6e16 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9kq7ga-2271e3536435ae44a5b0b7843afd6e16\">\n#top .flex_column_table.av-equal-height-column-flextable.av-9kq7ga-2271e3536435ae44a5b0b7843afd6e16{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-9kq7ga-2271e3536435ae44a5b0b7843afd6e16{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-9kq7ga-2271e3536435ae44a5b0b7843afd6e16 av_one_full  avia-builder-el-21  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-lkb6oprs-0f68fe51a3d8cc9bcdce71b885d531c2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Trening mo\u010di za starej\u0161e teka\u010de<\/h2>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-70ksrga-1fce8e589978b8f7825fb071dddc0882 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-70ksrga-1fce8e589978b8f7825fb071dddc0882\">\n#top .flex_column_table.av-equal-height-column-flextable.av-70ksrga-1fce8e589978b8f7825fb071dddc0882{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-70ksrga-1fce8e589978b8f7825fb071dddc0882{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-70ksrga-1fce8e589978b8f7825fb071dddc0882 av_one_half  avia-builder-el-23  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lkb6rdwk-878420804eb9e85f25d46f8e3862160d\">\n.avia-image-container.av-lkb6rdwk-878420804eb9e85f25d46f8e3862160d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lkb6rdwk-878420804eb9e85f25d46f8e3862160d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lkb6rdwk-878420804eb9e85f25d46f8e3862160d av-styling- avia-align-center  avia-builder-el-24  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-10771 avia-img-lazy-loading-not-10771 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-2.jpg\" alt='' title='Trening mo\u010di za bolj\u0161i tek (2)'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-2.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-2-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-2-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-2-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6nx3l16-d9e59359ddcd7618b7be4c9623fbf58b\">\n#top .flex_column_table.av-equal-height-column-flextable.av-6nx3l16-d9e59359ddcd7618b7be4c9623fbf58b{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-6nx3l16-d9e59359ddcd7618b7be4c9623fbf58b{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-6nx3l16-d9e59359ddcd7618b7be4c9623fbf58b av_one_half  avia-builder-el-25  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lkb6olh0-8095fa3d6888b81d201e5f0a4b1c83cf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Vas je kdaj prehitel teka\u010d, ki je bil star dovolj, da bi bil va\u0161 dedek? Ni dvoma, da so lahko tudi starej\u0161i teka\u010di izjemno aktivni in v dobri formi, ker pa so \u0161e vedno dovzetni za sarkopenijo (izgubo mi\u0161i\u010dne mase, povezano s starostjo), je trening mo\u010di pri njih \u0161e toliko bolj pomemben.<\/p>\n<p>Starej\u0161i teka\u010di, ki imajo zmanj\u0161ano mi\u0161i\u010dno maso, so zaradi te bolj izpostavljeni tveganju za po\u0161kodbe sklepov in mehkih tkiv. Trening mo\u010di je izjemno koristen za starej\u0161e osebe pri ohranjanju mi\u0161i\u010dne mase in sposobnosti aktivacije mi\u0161ic med tekom, pa tudi za ohranjanje splo\u0161ne funkcionalnosti in gibljivosti.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1jq4b57-13bf5f646cdfbc87aa48689ee8df664e\">\n#top .hr.hr-invisible.av-1jq4b57-13bf5f646cdfbc87aa48689ee8df664e{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-1jq4b57-13bf5f646cdfbc87aa48689ee8df664e hr-invisible  avia-builder-el-27  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-1akkvt7-805f3edec289d40b05f1c95082fae01b sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1akkvt7-805f3edec289d40b05f1c95082fae01b\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1akkvt7-805f3edec289d40b05f1c95082fae01b{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-1akkvt7-805f3edec289d40b05f1c95082fae01b{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-1akkvt7-805f3edec289d40b05f1c95082fae01b av_one_full  avia-builder-el-28  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-lmagt9ob-9250189c525ecd163d61f1fee34d4cb9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Nasveti in triki za u\u010dinkovit trening mo\u010di<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lmagv0sz-fed8c7fe9409e107430964d91b7ffe17 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Vklju\u010dite trening mo\u010di v svojo tedensko rutino, ne da bi ogrozili urnik teka. Ciljajte na 2-3 treninge mo\u010di na teden, med katerimi si vzemite dovolj \u010dasa za regeneracijo in okrevanje. V vadbo vklju\u010dite po\u010depe, razli\u010dice mrtvega dviga, izpadnih korakov in vaj za me\u010da, s katerimi pove\u010date mo\u010d nog in prispevate k hitrej\u0161em teku. Ne pozabite na svoj trup \u2013 trening mo\u010di in vzdr\u017eljivosti trupa vam bosta med tekom pomagala ohraniti pravilno dr\u017eo. \u010ce ste \u0161ele za\u010deli z vadbo mo\u010di, je priporo\u010dljivo, da za\u010dnete z vajami, ki jih izvajate z lastno telesno te\u017eo in se osredoto\u010dite na vzdr\u017eevanje pravilne tehnike. Postopoma stopnjujte obremenitev z elastikami, preden prestopite na dvigovanje ute\u017ei. Individualen program treningov, prilagojen va\u0161im potrebam, pripravljenosti in tehniki teka, bo zagotovo prinesel najbolj\u0161e rezultate.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-61p9uyi-1fd584ca90af8bb62c214990e1aae2e4\">\n#top .hr.hr-invisible.av-61p9uyi-1fd584ca90af8bb62c214990e1aae2e4{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-61p9uyi-1fd584ca90af8bb62c214990e1aae2e4 hr-invisible  avia-builder-el-31  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-n5aikr-adc000ef19d9b8d5638a8cf1b990f210 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-n5aikr-adc000ef19d9b8d5638a8cf1b990f210\">\n#top .flex_column_table.av-equal-height-column-flextable.av-n5aikr-adc000ef19d9b8d5638a8cf1b990f210{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-n5aikr-adc000ef19d9b8d5638a8cf1b990f210{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-n5aikr-adc000ef19d9b8d5638a8cf1b990f210 av_one_full  avia-builder-el-32  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-lmagvdp2-09ff91781acf1569c585e29983a5dd7e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Poslu\u0161ajte svoje telo<\/h2>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2pn9vcb-fffbd6e5f36548a285770a8518e5a9c3 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2pn9vcb-fffbd6e5f36548a285770a8518e5a9c3\">\n#top .flex_column_table.av-equal-height-column-flextable.av-2pn9vcb-fffbd6e5f36548a285770a8518e5a9c3{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-2pn9vcb-fffbd6e5f36548a285770a8518e5a9c3{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-2pn9vcb-fffbd6e5f36548a285770a8518e5a9c3 av_one_half  avia-builder-el-34  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-1x8lljf-a45c535a4f0144960f7ff4f376adbc95 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Izogibajte se pretiranemu treningu in pozorno spremljajte svoje po\u010dutje. Pravilen, zadosten po\u010ditek in \u010das za okrevanje sta enako pomembna kot sam trening. Preden za\u010dnete z novo vadbeno rutino, se posvetujte s strokovnjakom za <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\">fitnes<\/a> ali fizioterapevtom. Pomagali vam bodo oblikovati program, prilagojen va\u0161im teka\u0161kim ciljem in individualnim potrebam.<\/p>\n<p>Seveda pravilna prehrana podpira okrevanje in rast mi\u0161ic. Poskrbite, da v telo vnesete dovolj beljakovin in ostanete hidrirani, da pomagate telesu pri procesu okrevanja. Dajte svojemu telesu \u010das za okrevanje med treningi mo\u010di in <a href=\"https:\/\/www.intersport.si\/sporti\/tek\">tekom<\/a>. Preobremenjene mi\u0161ice lahko povzro\u010dijo po\u0161kodbe in prepre\u010dijo napredek.<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1rv8097-15e8988c559fabbf6c33a60642a0f0bb\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1rv8097-15e8988c559fabbf6c33a60642a0f0bb{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-1rv8097-15e8988c559fabbf6c33a60642a0f0bb{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-1rv8097-15e8988c559fabbf6c33a60642a0f0bb av_one_half  avia-builder-el-36  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-112f2gb-f6f1b06e0c9b9680990b654924d956e5\">\n.avia-image-container.av-112f2gb-f6f1b06e0c9b9680990b654924d956e5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-112f2gb-f6f1b06e0c9b9680990b654924d956e5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-112f2gb-f6f1b06e0c9b9680990b654924d956e5 av-styling- avia-align-center  avia-builder-el-37  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-10772 avia-img-lazy-loading-not-10772 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-4.jpg\" alt='' title='Trening mo\u010di za bolj\u0161i tek (4)'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-4.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-4-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-4-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/08\/Trening-moci-za-boljsi-tek-4-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1if9hqm-363a3766d32083497a0a602e7794a54f\">\n#top .hr.hr-invisible.av-1if9hqm-363a3766d32083497a0a602e7794a54f{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1if9hqm-363a3766d32083497a0a602e7794a54f hr-invisible  avia-builder-el-38  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-wguf4b-98f7bea05df17e4b7ddfd1a0c9f5e7d1 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-wguf4b-98f7bea05df17e4b7ddfd1a0c9f5e7d1\">\n#top .flex_column_table.av-equal-height-column-flextable.av-wguf4b-98f7bea05df17e4b7ddfd1a0c9f5e7d1{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-wguf4b-98f7bea05df17e4b7ddfd1a0c9f5e7d1{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-wguf4b-98f7bea05df17e4b7ddfd1a0c9f5e7d1 av_one_full  avia-builder-el-39  el_after_av_hr  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-lmagwklf-97be793e78fb3f4da1e3c8687297a0dd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Povezava med treningom mo\u010di in tekom je simbioti\u010dna, ustvarja harmoni\u010dno sinergijo, ki lahko pripelje va\u0161o teka\u0161ko zmogljivost na novo raven. Z vklju\u010ditvijo treninga mo\u010di v svojo rutino ne krepite svojega telesa, ampak se tudi za\u0161\u010ditite pred po\u0161kodbami ter izbolj\u0161ujete u\u010dinkovitost teka, hitrost in vzdr\u017eljivost. Ne pozabite, da\u00a0 je dobro zaokro\u017een pristop, ki vklju\u010duje tako kardiovaskularno kot tudi mi\u0161i\u010dno kondicijo, klju\u010den za doseganje va\u0161ih teka\u0161kih ciljev. Zave\u017eite svoje teka\u0161ke copate, se lotite treninga in opazujte, kako postaja va\u0161 tek \u0161e bolj izpolnjujo\u010de do\u017eivetje.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Trening mo\u010di za teka\u010de pogosto zanemarimo v korist kopi\u010denja kilometrov, vendar lahko s to vrsto vadbe zmanj\u0161ate tveganje za po\u0161kodbe, uravnote\u017eite mi\u0161i\u010dno neravnovesje in izbolj\u0161ate aktivacijo mi\u0161ic. Prav tako izbolj\u0161a u\u010dinkovitost va\u0161e biomehanike teka ter s tem bolj u\u010dinkovit in uspe\u0161en tek. <\/p>\n","protected":false},"author":22,"featured_media":10769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"},{"term_id":10,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"Ni bolj\u0161ega ob\u010dutka, kot ob\u010dutek nepremagljivosti, ki ga daje mo\u010dno telo. 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