{"id":10970,"date":"2025-10-09T08:39:57","date_gmt":"2025-10-09T06:39:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2023\/09\/to-je-tvoj-maraton-kako-trenirati-1-mesec-pred-daljsim-tekom-2\/"},"modified":"2026-03-16T12:19:26","modified_gmt":"2026-03-16T11:19:26","slug":"nasveti-za-regeneracijo","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2025\/10\/nasveti-za-regeneracijo\/","title":{"rendered":"TO JE TVOJ MARATON: nasveti za regeneracijo"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 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-lf7ziuh8-781cab7d775ff37e08026c660cf52c97 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Z nami ste se pripravljali na svoj prvi dalj\u0161i tek ali nov osebni rekord na (pol)maratonu in ker je pravilno okrevanje po tekmi prav tako pomembno, kot so priprave nanjo, si preberite, kako poskrbeti za svoje telo po tem, ko ste pretekli ciljno \u010drto.<\/p>\n<\/div><\/section><\/div>\n<div class='flex_column_table av-19k0uuy-262dce77b66675ab645ff44679d09fad sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-19k0uuy-262dce77b66675ab645ff44679d09fad av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-14nyzui-353263b132c561d08211984e3b245030 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>1. Kaj storiti takoj, ko pre\u010dkate ciljno \u010drto?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-13k2ybe-f41a84a3fbffaefa7725e75063823aa3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ne ustavite se takoj \u2013 poskusite se gibati \u0161e 10\u201315 minut in se izogibajte stati\u010dnemu raztezanju. Bole\u010dine, ki jih \u010dutite v mi\u0161icah, so posledica po\u0161kodb same mi\u0161ice, te po\u0161kodbe pa bi stati\u010dno raztezanje lahko \u0161e poslab\u0161alo. Prav tako takoj po koncu teka ne pijte velikih koli\u010din vode.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-agumapm-c3946086e723c2e928b6513ec2a97dfd\">\n#top .hr.hr-invisible.av-agumapm-c3946086e723c2e928b6513ec2a97dfd{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-agumapm-c3946086e723c2e928b6513ec2a97dfd hr-invisible  avia-builder-el-5  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-9pbk54q-ed44208894cb4bccab69b442d4259d5f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>2. Regeneracija v roku 1 ure po teku<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-9m0b0nu-b406dc8faa9dabb79b8c33a1983a38ce '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Po teku je klju\u010dno za\u010deti proces okrevanja z dopolnitvijo pomembnih hranil. Predvsem je pomembna zdrava me\u0161anica ogljikovih hidratov in beljakovin za obnovitev mi\u0161ic ter hidracija. Za dolgoro\u010dno okrevanje je pomembna uravnote\u017eena prehrana z raznolikim izborom sadja, zelenjave in ogljikovih hidratov.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8w6mnju-34992fbe8e6b3999fffb39849f92fb01\">\n#top .hr.hr-invisible.av-8w6mnju-34992fbe8e6b3999fffb39849f92fb01{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-8w6mnju-34992fbe8e6b3999fffb39849f92fb01 hr-invisible  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lj46x65c-841e4f78654700f0e0c4b129a4b8dab2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>3. Regeneracija v popoldnevu po maratonu<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lj46xrwu-cadc1fff23e8eaae384c3a2207c635d8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Spanec pomembno vpliva na regeneracijo mi\u0161ic, zato priporo\u010damo nekje do 90 minut popoldanskega po\u010ditka, kar je optimalno za koristen REM spanec. \u0160e nekaj dni po maratonu se izogibajte protivnetnim protibole\u010dinskim zdravilom, saj lahko ta \u0161kodujejo jetrom. \u010ce so bole\u010dine velike, raje posezite po lekadolu.<\/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-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b\">\n#top .hr.hr-invisible.av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b hr-invisible  avia-builder-el-11  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-t7uqca-a3a33267bb34fd0d3c3697323b403d57 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-t7uqca-a3a33267bb34fd0d3c3697323b403d57 av_one_full  avia-builder-el-12  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-liu9j76b-7f4f3dab752121eb6954198c38a62528\">\n.avia-image-container.av-liu9j76b-7f4f3dab752121eb6954198c38a62528 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-liu9j76b-7f4f3dab752121eb6954198c38a62528 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-liu9j76b-7f4f3dab752121eb6954198c38a62528 av-styling- av-img-linked avia-align-center  avia-builder-el-13  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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='Maraton'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-13259 avia-img-lazy-loading-not-13259 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton.jpg\" alt='' title='Maraton'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8igpg3e-764b5a164cd012a7e3bdf1f65132e8bf\">\n#top .hr.hr-invisible.av-8igpg3e-764b5a164cd012a7e3bdf1f65132e8bf{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-8igpg3e-764b5a164cd012a7e3bdf1f65132e8bf hr-invisible  avia-builder-el-14  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-7w00d3u-135315583f35446aa4420a187ded9773 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-7w00d3u-135315583f35446aa4420a187ded9773 av_one_full  avia-builder-el-15  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-7t3vnei-6fd42b6d928a79eaca70b6298a3fe255 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>4. Prekinitev teka<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-peoh4q-d9097d177532b5eb19f4517f887e165a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Po maratonu si privo\u0161\u010dite od pet do sedem dni po\u010ditka, tudi \u010de ste izku\u0161en teka\u010d. V tem obdobju se izogibajte dejavnostim z velikim vplivom in obremenitvijo. Plavanje in kolesarjenje sta odli\u010dni alternativi.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6hi19fe-48fa8c4eb663d3566fee87aa37d982f0\">\n#top .hr.hr-invisible.av-6hi19fe-48fa8c4eb663d3566fee87aa37d982f0{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-6hi19fe-48fa8c4eb663d3566fee87aa37d982f0 hr-invisible  avia-builder-el-18  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-6ecdm1m-cd85ac396ea7c3c959d3b43fa1c23a4e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>5. Po\u010dakajte z masa\u017eo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-5xepql6-42d384161405ebe67444777f1513bb7b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ceprav je \u0161portna masa\u017ea lahko privla\u010dna, je najbolje po\u010dakati od 3 do 4 dni po maratonu, da prepre\u010dite nadaljnjo po\u0161kodbo mi\u0161ic. Nekateri maratoni ponujajo ne\u017ene masa\u017ee ali vaje raztezanja s fizioterapevti po teku, kar je lahko koristno.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m21wzs2w-9fbf53c250bf8ec59b24a2870f571bee\">\n#top .hr.hr-invisible.av-m21wzs2w-9fbf53c250bf8ec59b24a2870f571bee{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-m21wzs2w-9fbf53c250bf8ec59b24a2870f571bee hr-invisible  avia-builder-el-21  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-4xevsfu-03eee45829b35edb88bb03a28cec35fd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>6. Ne samo sedeti na kav\u010du<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-4j6zaii-6e1beedb414981dd9e0af6c760a5bef0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Okrevanje ne pomeni popolnega po\u010ditka. Poskusite lahko z nenaporno vadbo, morda sko\u010dite na elipti\u010dni trena\u017eer, na kolo ali v bazen, prav tako pa so primerne tudi razne raztezne vaje in joga. Vse te dejavnosti zmanj\u0161ujejo obremenitev sklepov in spodbujajo krvni obtok.<\/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-1i8ruyy-e8555822573160612faa6969831bfe44\">\n#top .hr.hr-invisible.av-1i8ruyy-e8555822573160612faa6969831bfe44{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1i8ruyy-e8555822573160612faa6969831bfe44 hr-invisible  avia-builder-el-24  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-4g2gcne-7bcde6dc61a6065806180a129bc1ea97 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-4g2gcne-7bcde6dc61a6065806180a129bc1ea97 av_one_full  avia-builder-el-25  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-410d6cq-94339b3233e4c42316f1cd9d31b3d40d\">\n.avia-image-container.av-410d6cq-94339b3233e4c42316f1cd9d31b3d40d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-410d6cq-94339b3233e4c42316f1cd9d31b3d40d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-410d6cq-94339b3233e4c42316f1cd9d31b3d40d av-styling- av-img-linked avia-align-center  avia-builder-el-26  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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='Maraton (2)'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-13260 avia-img-lazy-loading-not-13260 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-2.jpg\" alt='' title='Maraton (2)'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-2.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-2-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-2-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-2-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/10\/Maraton-2-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3wvejbu-82b72b8b44e4f95a0433f28670dae8e1\">\n#top .hr.hr-invisible.av-3wvejbu-82b72b8b44e4f95a0433f28670dae8e1{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-3wvejbu-82b72b8b44e4f95a0433f28670dae8e1 hr-invisible  avia-builder-el-27  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-3jmxbwa-23785697c4a33f3459904f380cf2c6aa sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-3jmxbwa-23785697c4a33f3459904f380cf2c6aa av_one_full  avia-builder-el-28  el_after_av_hr  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-lnvtbmc8-123d54b74b17c146fdfa001888e81746 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>7. Kdaj lahko ponovno za\u010dnete te\u010di po maratonu?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnvtc26o-d0c70509cd2d2bc17c4f1502766705f3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na to vpra\u0161anje ni enozna\u010dnega odgovora, saj je odvisno od tega, koliko ste tekli in kako se po\u010dutite. Po tednu dni lahko poskusite z lahkimi in kratkimi teki do 30 minut. Postopoma pove\u010dujte intenzivnost. Poslu\u0161ajte svoje telo in se izogibajte prenagljenemu treningu.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2x99k3e-37d52ef0854b691b6383b978a6105b08\">\n#top .hr.hr-invisible.av-2x99k3e-37d52ef0854b691b6383b978a6105b08{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-2x99k3e-37d52ef0854b691b6383b978a6105b08 hr-invisible  avia-builder-el-31  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lnvtcave-68847ffd9522f8d224121ba2ab8c6d12 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>8. Ne uvajajte novih dejavnosti<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnvtcg19-a2333d91cef5a5e835da81c70b875d9f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Teden po maratonu ni \u010das za eksperimentiranje z novimi vadbenimi dejavnostmi. Ostanite pri tistem, na kar je va\u0161e telo navajeno in nove aktivnosti uvajajte postopoma. \u010ce vam lahki treningi ne predstavljajo te\u017eav v prvem ali drugem tednu po maratonu, lahko za\u010dnete s treningom za mo\u010d z lahkimi ute\u017emi in izvajanjem vaj na mestu.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2nz53ei-2c6694583e6dbbe65728f32ff98b72d7\">\n#top .hr.hr-invisible.av-2nz53ei-2c6694583e6dbbe65728f32ff98b72d7{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-2nz53ei-2c6694583e6dbbe65728f32ff98b72d7 hr-invisible  avia-builder-el-34  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-1ypagqi-c4d912dbcba43f0515dfd66617a7bd41 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>9. Poslu\u0161ajte svoje telo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-1u1xil6-f7538377fe13353bc1cc43c8afe03e84 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Bodite pozorni na to, kako se va\u0161e telo odziva na razli\u010dne obremenitve. \u010ce potrebujete ve\u010d \u010dasa za okrevanje, si ga vzemite. Nekateri strokovnjaki priporo\u010dajo 1 dan po\u010ditka na 1,5 prete\u010denega kilometra, nekateri pa celo 1 dan po\u010ditka za vsak prete\u010den kilometer. Vsekakor ne obstaja splo\u0161na formula za po\u010ditek po maratonu, najbolj\u0161i recept je, da poslu\u0161ate svoje telo.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1cy0la2-4bb376fae070a01ce89e096f1519fc95\">\n#top .hr.hr-invisible.av-1cy0la2-4bb376fae070a01ce89e096f1519fc95{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-1cy0la2-4bb376fae070a01ce89e096f1519fc95 hr-invisible  avia-builder-el-37  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lnvtclfj-c98e5e47929c87a90b793930272edb82 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>10. Ali res potrebujem premor za okrevanje, \u010de se po maratonu po\u010dutim dobro?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnvtcr10-1157bb0471a9f121dde43838d2d35d48 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>V eni besedi, da. Tudi \u010de se vi po\u010dutite pripravljene na nove izzive, va\u0161e telo ni in z nepreudarnim treningom pove\u010date tveganje za po\u0161kodbe. Odve\u010dno energijo porabite s tednom ali dvema lahkotnih vadbenih aktivnosti.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-trmc6y-a6eefd831d8157ea1c192343b50f5dac\">\n#top .hr.hr-invisible.av-trmc6y-a6eefd831d8157ea1c192343b50f5dac{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-trmc6y-a6eefd831d8157ea1c192343b50f5dac hr-invisible  avia-builder-el-40  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lnvtfydi-2268255d331e22a741cdfe2b9a61349f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>S pravilnim okrevanjem po maratonu boste prepre\u010dili po\u0161kodbe in spodbudili dolgoro\u010den tekmovalni uspeh. Sledenje strokovnim nasvetom in strategijam vam bo pomagalo, da se po maratonu vrnete mo\u010dni in vzdr\u017eljivi. \u010cestitamo za va\u0161 dose\u017eek!<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Z nami ste se pripravljali na svoj prvi dalj\u0161i tek ali nov osebni rekord na (pol)maratonu in ker je pravilno okrevanje po tekmi prav tako pomembno, kot so priprave nanjo, si preberite, kako poskrbeti za svoje telo po tem, ko ste pretekli ciljno \u010drto.<\/p>\n","protected":false},"author":22,"featured_media":13258,"comment_status":"closed","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\/"}],"tags":[22,118,139,140],"class_list":["post-10970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tekace","tag-tekaski-trener","tag-maraton","tag-ljubljanski-maraton"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nasveti za regeneracijo po maratonu<\/title>\n<meta name=\"description\" content=\"Z nami ste se pripravljali na svoj prvi dalj\u0161i tek ali nov osebni rekord na (pol)maratonu in ker je pravilno okrevanje po tekmi prav tako ...\" \/>\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.si\/blog\/2025\/10\/nasveti-za-regeneracijo\/\" \/>\n<meta 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