{"id":11968,"date":"2024-06-19T11:32:50","date_gmt":"2024-06-19T09:32:50","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=11968"},"modified":"2024-06-19T13:23:53","modified_gmt":"2024-06-19T11:23:53","slug":"trail-tek","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2024\/06\/trail-tek\/","title":{"rendered":"Kaj je trail tek in kako se pripraviti na svojo prvo tekmo?"},"content":{"rendered":"<div  class='flex_column av-1w37yqj-c635f5666045fef5c104ed083e32fb29 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-lvf4ngv3-b279d097264263afc076a230ce4f1774 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Marsikomu se trail tek zdi podoben pohodni\u0161tvu, nekateri pa ju celo zamenjujejo. Pohodni\u0161tvo in trail tek sta dve razli\u010dni dejavnosti, zdru\u017euje ju to, da se odvijata na prostem. Tu pa se vsaka podobnost neha \u2013 tudi pri opremi.<\/p>\n<p>Ni redkost, da se planinci ukvarjajo s trail tekom in obratno. Ti dve dejavnosti zdru\u017euje skupna ljubezen do narave, gozdov in gora. Pri tem pa velja poudariti, da trail tek ni nujno povezan z drugo vrsto teka v naravi, torej z gorskim tekom. Tudi \u00bbklasi\u010dni\u00ab teka\u010di se znajo pridru\u017eiti trail tekmam. Trail teka\u0161ka skupnost je raznolika in predvsem zanimiva.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-jjbkyj-5289384c5701fcb0ef60ded4db523ba8 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf6ixj1-2b74843505a1ab31003016c6c745a7ef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kaj je trail tek in v \u010dem se razlikuje od klasi\u010dnega teka?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lvf6jrat-76209cb24c8de63860b57a2eed8bdb65 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Trail tek pogosto imenujemo \u00bbtek po divjini\u00ab, razlog pa je preprost. Za razliko od \u00bbklasi\u010dnega\u00ab teka trail tek vedno poteka po neurejenem terenu. To pomeni, da se izvaja v naravi, najve\u010dkrat na gozdnih poteh, travnikih, pe\u0161\u010denih terenih in tudi ob morju.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1kv77mj-9b708eaf4d4c96da236c94ea53d9ea55 av_one_half  avia-builder-el-5  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-169q13v-20e2071cfe09878311999021a37350f9\">\n.avia-image-container.av-169q13v-20e2071cfe09878311999021a37350f9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-169q13v-20e2071cfe09878311999021a37350f9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-169q13v-20e2071cfe09878311999021a37350f9 av-styling- avia-align-center  avia-builder-el-6  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-12008 avia-img-lazy-loading-not-12008 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail.jpg\" alt='' title='Trail'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-ptqqbf-b077e261e50808718952e34087917a9d av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf4qd7t-50443046d5d79c52119bd1fa88024d7b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>In medtem ko \u00bbklasi\u010dni\u00ab tek poteka po povsem ravnem terenu, ki ne skriva presene\u010denj, trail tek predstavlja ve\u010dji izziv, saj poteka po neravnem terenu, ki teka\u010du predstavi razli\u010dne ovire \u2013 navzgor in navzdol, kamenje, korenine, listje &#8230;<\/p>\n<p>Ta tek zahteva ve\u010d previdnosti in zbranosti, po drugi strani pa porabi tudi ve\u010d kalorij kot tek po cesti. Zelo pomemben element trail teka je pre\u017eivljanje \u010dasa v naravi, u\u017eivanje v lepih razgledih, dihanje sve\u017eega zraka in nasploh ob\u010dutek, da smo pobegnili iz mestnega vrve\u017ea in od\u0161li nekam v \u00bbdivjino\u00ab.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-otjkqj-db2cc52445533d9837adfb0a93fb0b8d av_one_full  avia-builder-el-9  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf4u5ms-4d5868fd20c849bf37225e1ada7231d7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kak\u0161na oprema je potrebna za trail tek?<\/h2>\n<p>Preden se odpravite na prvi tek v naravi, si obvezno priskrbite vso potrebno opremo. Je klju\u010dnega pomena, ker zagotavlja stabilnost in varnost \u2013 dva dejavnika, ki ju pri izvajanju te dejavnosti ne smemo zanemariti. Ne glede na to, ali te\u010dete po mestu in\/ali se ukvarjate s pohodni\u0161tvom, morate svojo opremo dopolniti, saj vsi kosi va\u0161e obstoje\u010de opreme niso primerni za trail tek.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lxlm2g5e-e47ce2b1ba2fd2f4eafa08c02090f0e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Copati za trail tek<\/h3>\n<p>Prva in najpomembnej\u0161a to\u010dka je izbira <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/obutev?pim_typeofsurface_f=5116\">copatov za trail tek<\/a>. Morda se zdi \u00bblogi\u010dno\u00ab, da se na svoje prve pustolov\u0161\u010dine odpravite v obstoje\u010dih teka\u0161kih copatih, vendar to ni najbolj primerno. Copati za trail tek se razlikujejo od copatov za mestni tek. Zasnovani so tako, da teka\u010dem nudijo za\u0161\u010dito, stabilnost in bolj\u0161i tek po razgibanem terenu.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1av1cr-2b757fc833c70b4daa2c0df073bf1d1b av_one_half  avia-builder-el-12  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lvf4zb6g-b9f99ce50695a8970f2f129fc46cc773\">\n.avia-image-container.av-lvf4zb6g-b9f99ce50695a8970f2f129fc46cc773 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lvf4zb6g-b9f99ce50695a8970f2f129fc46cc773 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lvf4zb6g-b9f99ce50695a8970f2f129fc46cc773 av-styling- 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\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-12010 avia-img-lazy-loading-not-12010 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-1.jpg\" alt='' title='Trail (1)'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-1.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-1-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-1-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-1-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-31us1uj-431fdf4b053ef9ef3c96d3fa2374d8b0 av_one_half  avia-builder-el-14  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf4xfwg-4d077be36c499e276f52d71326e31851 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Imajo robustnej\u0161i, \u0161ir\u0161i in bolj grob podplat, ki zagotavlja dober oprijem na razli\u010dnih podlagah \u2013 na gozdnih poteh, blatu, pesku, koreninah, kamnih &#8230; Obi\u010dajno nudijo dodatno za\u0161\u010dito v prednjem delu in okoli pete za prepre\u010devanje po\u0161kodb od udarcev.<\/p>\n<p>Dolo\u010deni modeli nudijo pove\u010dano podporo tudi predelu gle\u017enjev za prepre\u010devanje po\u0161kodb in zagotavljanje dodatne stabilnosti na neravnem terenu. Copati za trail tek so pogosto nepremo\u010dljivi in imajo mo\u010dnej\u0161o konstrukcijo. Copate se odpravite kupiti popoldan ali zgodaj zve\u010der, saj so takrat va\u0161a stopala \u017ee utrujena in potencialno nekoliko ote\u010dena.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2lcyb2z-1d6019e6592fd3d505e3e92bc73e1f2b av_one_full  avia-builder-el-16  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf4yohx-cd974968d0ce2b1abad96c4536b4e01e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na ta na\u010din prepre\u010dite nakup preozkega modela, ki bo kasneje povzro\u010dal \u017eulje. V trgovini \u010dez <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oblacila\/nogavice\">nogavice<\/a>, ki jih sicer nosite, obvezno obujte oba para. Copate obvezno preizkusite v trgovini na simuliranem terenu \u2013 tam lahko preverite, kak\u0161en bi bil ob\u010dutek pri vzponu in spustu, in dobili boste vtis, kako se podplat oprijema neravnega terena.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-j0qw2o-26408bd631a80021e6d63993dd77b843 av_one_full  avia-builder-el-18  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lxlm6e5e-439faef40a2b4f5578f8f2376c622b8f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Ostala oprema za trail tek<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lxlmehfd-b678bbe3ae9bbdb8c1f53e79dd21d246 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pri <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oblacila\">obla\u010dilih<\/a> uporabljajte tista iz Dry Fit materiala, saj se bo tako znoj hitreje posu\u0161il, vi pa se boste la\u017eje izognili prehladu. Odli\u010dna mo\u017enost so tudi obla\u010dila iz merino volne. Izogibajte se bomba\u017eu, ki se hitro zmo\u010di in izjemno po\u010dasi su\u0161i. Ne tecite v pohodni\u0161kih hla\u010dah, ampak si priskrbite <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oblacila\/hlace\/pajkice\">teka\u0161ke pajkice<\/a> ali <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oblacila\/hlace\/kratke-hlace\">kratke hla\u010de<\/a>, saj bodo omogo\u010dale ve\u010d svobode gibanja in ob\u010dutka udobja.<\/p>\n<p>Nogavice so zelo pomembne. Izberite tiste, ki se hitro su\u0161ijo in zagotavljajo dodatno oporo va\u0161im stopalom. Tako se izognete \u017euljem in zagotovite bolj\u0161o zra\u010dnost.<\/p>\n<p>Za za\u0161\u010dito pred soncem je obvezno no\u0161enje <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/dodatki\/kape-klobuki\/kape-s-siltom\">kape s \u0161ildom<\/a> ali <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/dodatki\/trakovi-za-glavo\/sencniki\">traku s \u0161ildom<\/a> in <a href=\"https:\/\/www.intersport.si\/sporti\/kolesarstvo\/dodatki\/kolesarska-ocala?product_list_order=ow_product_sort\">son\u010dnih o\u010dal<\/a>, v hladnej\u0161ih dneh pa tudi <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/dodatki\/rokavice\">rokavic<\/a>. Ne pozabite na tanko, a proti vetru in vodi odporno <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oblacila\/jakne\">jakno<\/a>, \u010de se vreme nenadoma spremeni.<\/p>\n<p>In medtem ko imajo planinci ve\u010dje nahrbtnike, imajo trail teka\u010di tako imenovane <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/nahrbtniki\/nahrbtniki-z-mehom\">hidracijske nahrbtnike<\/a>, v katerih so shranjeni voda, manj\u0161i <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/prehrana\">prigrizki za energijo<\/a>, kot so plo\u0161\u010dice ali geli, prva pomo\u010d in druge nujne stvari, kot so mobilni telefoni. Da bi bolje spremljali svoj napredek, pa tudi za la\u017ejo in varnej\u0161o orientacijo po terenu, si je dobro priskrbeti kakovostno <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/ure-in-merilci\">pametno uro<\/a>, s katero lahko spremljate rezultate, pomaga pa vam tudi pri navigaciji. Dober pomo\u010dnik so tudi teka\u0161ke palice, \u0161e posebej, \u010de nameravate te\u010di v hribih. So podobne pohodni\u0161kim, le da so veliko la\u017eje in imajo poseben na\u010din zlaganja, da zavzamejo malo prostora.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-28lfye3-1d7eace5aa0ea64c806fa3c867c94695 av_one_full  avia-builder-el-21  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf579ga-3e958b31e481e552797f069af58c3ef9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Koristni nasveti za va\u0161e prve trail teke in tekme<\/h2>\n<p>Ko kupite ali dopolnite svojo opremo, je \u010das za va\u0161e prve trail avanture. Dobra motivacija za vztrajnost in disciplino je izbira prve trail tekme. Izberite tisto, ki poteka po najla\u017ejem terenu in se ne obremenjujte preve\u010d \u2013 pomembno je sodelovati. Ne izberite takoj najdalj\u0161ega odseka, ampak naj va\u0161a prva trail tekma slu\u017ei kot uvod v tovrstna tekmovanja. Seveda je pred prvo udele\u017ebo (in to pravilo velja tudi kasneje) pomembno pripraviti telo in duha na tekmo.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5wsjnf-effbeb09f65cf7b2e17cef4b3e5ad4ca av_one_full  avia-builder-el-23  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf58tq6-76d64acb639e6853cf58d8b946816841 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izberite primerne steze<\/h2>\n<p>Ko se prvi\u010d lotite trail teka, izberite preproste poti v naravi, idealne so (ve\u010dinoma) polo\u017ene gozdne poti, poti ob morju ali tisti odseki, ki potekajo \u010dez travnike. Prilagodite dol\u017eino poti in teren svojim za\u010detnim teka\u0161kim korakom. Dokler ne pridobite zaupanja v lastne gibe in izbolj\u0161ate kondicijske pripravljenosti, lahko svoje prve treninge izvajate na istih stezah.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-10xf0pn-747166e408a8b465294ae6734676d7ce\">\n.avia-image-container.av-10xf0pn-747166e408a8b465294ae6734676d7ce img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-10xf0pn-747166e408a8b465294ae6734676d7ce .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-10xf0pn-747166e408a8b465294ae6734676d7ce av-styling- avia-align-center  avia-builder-el-25  el_after_av_textblock  avia-builder-el-last '   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-12011 avia-img-lazy-loading-not-12011 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek.jpg\" alt='' title='Trail tek'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/p><\/div>\n<div  class='flex_column av-o94eor-76a41c9f3a2bf994666f61c2255ec88e av_one_full  avia-builder-el-26  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf5ezbk-a70d7640d68e95fd1b30ce518d2b5ae1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Popolni za\u010detniki, ki morajo \u0161e nabrati kondicijo za prvo avanturo, se obi\u010dajno podajo na start do pet kilometrov. Ko se po\u010dutite udobno s tekom petih kilometrov, se pripravite na ve\u010dje izzive. \u010ce ste \u017ee nabrali kondicijo, na primer z mestnim tekom ali pohodni\u0161tvom, na za\u010detku pretecite med 10 in 15 kilometrov. \u010ce imate zavidljivo kondicijo in izku\u0161nje, poskusite te\u010di do 20 kilometrov. Pomembno je biti pozoren na nadmorsko vi\u0161ino. V povpre\u010dju velja, da 100 metrov nadmorske vi\u0161ine ustreza enemu kilometru dodatnega napora.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-14ibedc-5f235441d864838810f7024fb5edadc3 av_one_full  avia-builder-el-28  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-k5esow-2ca15d5f535b268f1c05fb8e6b6fa1cf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kako pravilno te\u010di<\/h2>\n<p>Ena glavnih napak za\u010detnikov je usmerjanje pogleda v copate med tekom. Pri trail teku je pomembno vedeti, kaj je pred vami in kako se spreminja teren, zato morate ves \u010das gledati predse. Za\u010dnite z opazovanjem pribli\u017eno dveh metrov pred sabo, s\u010dasoma pa boste bolj samozavestni in pogled usmerili \u0161e dlje. Ne pozabite na gibanje z rokami, saj to pomaga pri ravnote\u017eju.<\/p>\n<p>Bolj kot je teren strm, kraj\u0161e je \u0161tevilo korakov. Za ve\u010djo varnost delajte majhne, \u200b\u200ba pogoste korake. Hrbet imejte vedno vzravnan. To je \u0161e posebej pomembno pri vzponu, saj \u010de se nagnete preve\u010d naprej, zmanj\u0161ate svojo sposobnost dihanja. Ko se spu\u0161\u010date navzdol, se prav tako izogibajte pretiranemu nagibanju naprej, saj to obremeni va\u0161e telo in lahko povzro\u010di po\u0161kodbe. \u010ce je teren res strm? Ne skrbite, ni vam treba te\u010di \u010dez vse ovire. Naj vas ne bo sram upo\u010dasniti in hoditi.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-1hwv6zf-a364a6e46c2b2526c870e8d542c47f87 av_one_full  avia-builder-el-30  el_after_av_one_full  el_before_av_image  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf65lks-3e4f6ef292dc4ccff82f191dc98b1236 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kako izbolj\u0161ati vzdr\u017eljivost in kondicijo<\/h2>\n<p>Tako kot pri mestnem teku je po prvih uvodnih tekih \u010das za krepitev kondicije. Na primer, ogrevajte se od 10 do 15 minut z udobnim tempom teka. Nato poi\u0161\u010dite tehni\u010dno zahtevnej\u0161i del poti in se pri teku osredoto\u010dite na formo in tempo.<\/p>\n<p>Intervalni trening lahko pomaga izbolj\u0161ati hitrost, vzdr\u017eljivost in anaerobno zmogljivost, potrebno za tek po trail poteh. Vklju\u010dite kratke intervale hitrega teka z obdobji okrevanja, da simulirate spremembe v tempu, do katerih lahko pride med tekmo. Sprva lahko ti intervali trajajo od 20 do 60 sekund, kasneje pa se podalj\u0161ajo na od ene do treh minut. Pravilo je preprosto \u2013 bolj\u0161e kondicije ali vzdr\u017eljivosti ne boste pridobili, \u010de ne boste tekli. Zato vztrajajte s treningom, pove\u010dujte kilometrino, tempo, a tudi spreminjajte poti. Vsaka proga je namre\u010d druga\u010dna, zato od teka\u010da zahteva druga\u010den napor.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lvf6d0zk-74bb4cbe260a20d6727ae583b066ef1b\">\n.avia-image-container.av-lvf6d0zk-74bb4cbe260a20d6727ae583b066ef1b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lvf6d0zk-74bb4cbe260a20d6727ae583b066ef1b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lvf6d0zk-74bb4cbe260a20d6727ae583b066ef1b av-styling- avia-align-center  avia-builder-el-32  el_after_av_one_full  el_before_av_one_full '   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-12013 avia-img-lazy-loading-not-12013 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1.jpg\" alt='' title='Trail tek (1)'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/06\/Trail-tek-1-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-19s27ob-fbb78fb6498944f7d3e1ad4080638927 av_one_full  avia-builder-el-33  el_after_av_image  el_before_av_one_full  first flex_column_div  '     ><section  class='av_textblock_section av-rcggt7-789fdbc9313f3ec19dad07c21ff2437a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Vadite doma ali v telovadnici<\/h2>\n<p>Za bolj\u0161e in dolgotrajnej\u0161e rezultate morate trening nadgraditi. Za optimalne rezultate namre\u010d samo tek ni dovolj. Pomembno je, da dodate vadbo za mo\u010d, da dodatno delate na mi\u0161icah. Vadba za mo\u010d mora biti usmerjena, teka\u010di pa imajo najve\u010d koristi od vaj za spodnji del telesa. Izvedite ga na dan zmernega ali zahtevnega teka. Namre\u010d, \u010de med dnevom po\u010ditka izvajate trening za mo\u010d, s tem izni\u010dite namen tega dneva, po\u010ditek pa je za telo klju\u010dnega pomena. \u010ce med lahkim dnevom izvajate trening mo\u010di, ga le ote\u017eite. Za doseganje rezultatov zadostujeta dve vadbi po 30 do 40 minut na teden. Pomembno je tudi izvajanje vaj za gibljivost in stabilnost, saj s tem prepre\u010dimo mo\u017enost po\u0161kodb. Ne pozabite na obvezno raztezanje.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-11wd5x7-3ee963cf9039ae645d5bd04509ddba9c av_one_full  avia-builder-el-35  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lvf6fu6j-0094dcde4951e35bb17559070309d25c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kaj morate vedeti pred prvo tekmo<\/h2>\n<p>Meseci priprav so za vami in kon\u010dno je pri\u0161el veliki dan \u2013 \u010daka vas va\u0161a prva trail tekma. Poleg preverjanja potrebne opreme je pred samo tekmo pomembna hidracija. A pozor, saj te\u010di z dvema litroma vode, ki se pretaka v \u017eelodcu, ni prav ni\u010d prijetno. Jutranji urin vam bo povedal, ali ste pred tekmo preve\u010d hidrirani ali ne. \u010ce je va\u0161 urin prozoren, ste popili preve\u010d, kar pomeni, da imate nizko raven elektrolitov. To te\u017eavo lahko re\u0161ite tako, da svoji pija\u010di pred samo tekmo dodate elektrolite.<\/p>\n<p>Med tekmo je pomembno, da se dr\u017eite svojega tempa. Za\u010detniki pogosto naredijo napako, ko posku\u0161ajo \u00bbpreganjati\u00ab druge teka\u010de in jim hitro zmanjka energije, kar lahko privede do po\u0161kodb in nedokon\u010danja tekme. Dr\u017eite se svojega tempa, poslu\u0161ajte svoje telo.<\/p>\n<h3>U\u017eivajte v naravi<\/h3>\n<p>In kar je najpomembnej\u0161e \u2013 u\u017eivajte v pre\u017eivljanju \u010dasa na prostem, bodite pozorni na naravo, ki vas obdaja in se posku\u0161ajte odklopiti od vseh skrbi.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Marsikomu se trail tek zdi podoben pohodni\u0161tvu, nekateri pa ju celo zamenjujejo. Pohodni\u0161tvo in trail tek sta dve razli\u010dni dejavnosti, zdru\u017euje ju to, da se odvijata na prostem. Tu pa se vsaka podobnost neha \u2013 tudi pri opremi.<\/p>\n","protected":false},"author":27,"featured_media":12006,"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\/"}],"tags":[608,313,446],"class_list":["post-11968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-trail-tekma","tag-trail-tek","tag-nasveti"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kaj je trail tek in kako se pripraviti na svojo prvo tekmo? - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Marsikomu se trail tek zdi podoben pohodni\u0161tvu, nekateri pa ju celo zamenjujejo. 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