{"id":13709,"date":"2026-08-17T11:32:13","date_gmt":"2026-08-17T09:32:13","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=13709"},"modified":"2026-08-17T11:32:13","modified_gmt":"2026-08-17T09:32:13","slug":"tek-v-vrocini-kako-prilagoditi-trening-v-poletnih-mesecih","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2026\/08\/tek-v-vrocini-kako-prilagoditi-trening-v-poletnih-mesecih\/","title":{"rendered":"Tek v vro\u010dini: kako prilagoditi trening v poletnih mesecih"},"content":{"rendered":"<div  class='flex_column av-3dxa8fq-b77ddc7f34e732a16a8ba69cae0654aa 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-mrxce9am-4269ecfbbe9179e341d85f3b2ca9baa5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Poletje prina\u0161a dalj\u0161e dneve, ve\u010d \u010dasa na prostem in odli\u010dno prilo\u017enost za ukvarjanje z najljub\u0161imi \u0161portnimi aktivnostmi. Ko pa temperature prese\u017eejo trideset stopinj, tek ni ve\u010d enak kot spomladi ali jeseni. Telo se bistveno bolj segreva, srce deluje intenzivneje, organizem pa izgublja velike koli\u010dine teko\u010dine in elektrolitov. Zato poleti ni realno pri\u010dakovati, da boste trenirali z enakim tempom in intenzivnostjo kot pred nekaj meseci. Dobra novica je, da se teku ni treba odpovedati. Dovolj je, da trening prilagodite vremenskim razmeram, in poslu\u0161ate svoje telo. Z nekaj preprostimi spremembami lahko \u0161e naprej u\u017eivate v vsakem kilometru, ampak varneje in prijetneje.<\/p>\n<h5><strong>Pozabite na lovljenje osebnih rekordov<\/strong><\/h5>\n<p>Ena od najpogostej\u0161ih poletnih napak je poskus ohranjanja enakega tempa kot v hladnej\u0161em delu leta. Visoke temperature dodatno obremenijo organizem, zato bo enak tempo ob\u010dutno zahtevnej\u0161i kot spomladi ali jeseni. Namesto da se obremenjujete z minutami na kilometer, se osredoto\u010dite na ob\u010dutek med tekom. Povsem normalno je, da boste tekli po\u010dasneje, pogosteje upo\u010dasnili ali skraj\u0161ali trening. Dolgoro\u010dno boste naredili ve\u010d, \u010de boste ostali dosledni, kot \u010de se boste iz\u010drpavali z ohranjanjem enakih rezultatov, ne glede na vremenske razmere.<\/p>\n<h5><strong>Izberite pravi \u010das za trening<\/strong><\/h5>\n<p>\u010ce imate mo\u017enost izbire, tecite zgodaj zjutraj ali po son\u010dnem zahodu. Takrat so temperature ni\u017eje, asfalt ni tako razgret, son\u010dno sevanje pa je precej \u0161ibkej\u0161e. Treningu v najbolj vro\u010dem delu dneva se je najbolje izogniti, saj se takrat pove\u010da tveganje za dehidracijo, toplotno iz\u010drpanost in son\u010darico. \u010ce vas urnik vseeno prisili v tek v toplej\u0161em delu dneva, skraj\u0161ajte trening, izberite poti z veliko sence in po potrebi vklju\u010dite kraj\u0161e odmore za hojo.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-359nyeu-890a2220cda25c2512c58a22537487b1 av_one_full  avia-builder-el-2  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-2jzydau-23602614fbb2012aab604c11809f886e\">\n.avia-image-container.av-2jzydau-23602614fbb2012aab604c11809f886e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2jzydau-23602614fbb2012aab604c11809f886e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2jzydau-23602614fbb2012aab604c11809f886e av-styling- avia-align-center  avia-builder-el-3  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- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/07\/trcanje_1-2.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-2365t9y-374c675c94ee40b5ad600bc04aec37bc 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-mrxcgjgy-6efb84f37f05f52bba21d5436440a7fa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>Hidracija se za\u010dne \u017ee dolgo pred prvim kilometrom<\/strong><\/h5>\n<p>Ena najve\u010djih napak je, da na vodo pomislimo \u0161ele, ko za\u010dutimo \u017eejo. Takrat je telo \u017ee delno dehidrirano. Zato je pomembno, da pijete dovolj teko\u010dine ves dan, ne le tik pred treningom.Pri kraj\u0161ih tekih pogosto zadostuje dobra hidracija pred in po aktivnosti, pri dalj\u0161ih treningih pa je treba na\u010drtovati vnos teko\u010dine tudi med tekom.<\/p>\n<p>\u010ce te\u010dete ve\u010d kot eno uro ali na\u010drtujete dalj\u0161o trail preizku\u0161njo, razmislite, kje boste lahko dopolnili zalogo vode, ali pa jo imejte s seboj. Pri intenzivnej\u0161ih treningih je priporo\u010dljivo nadomestiti tudi elektrolite, ki jih telo izgublja s potenjem, saj imajo pomembno vlogo pri delovanju mi\u0161ic in vzdr\u017eevanju ravnovesja teko\u010din v telesu.<\/p>\n<h5><strong>Obla\u010dila in oprema lahko naredijo veliko razliko<\/strong><\/h5>\n<p>Poleti vsak dodaten sloj predstavlja dodatno obremenitev. Izberite lahka tehni\u010dna obla\u010dila iz materialov, ki u\u010dinkovito odvajajo znoj in ko\u017ei omogo\u010dajo dihanje. Za razliko od bomba\u017ea, ki zadr\u017euje vlago in lahko povzro\u010da drgnjenje ko\u017ee, tehni\u010dni materiali zagotavljajo ve\u010dje udobje med celotnim treningom. Poleg obla\u010dil veliko razliko naredi tudi ustrezna dodatna oprema. Lahka kapa s \u0161\u010ditnikom vas bo za\u0161\u010ditila pred neposrednim soncem, UV rokavi ali tanke majice z dolgimi rokavi in UV za\u0161\u010dito pa bodo nudili dodatno za\u0161\u010dito ko\u017ei. \u0160tevilni sodobni modeli so izdelani iz hladilnih materialov, ki ustvarjajo prijeten ob\u010dutek med aktivnostjo, zato se boste v njih pogosto po\u010dutili bolje kot v obi\u010dajni bomba\u017eni majici s kratkimi rokavi.<\/p>\n<p>Pri dalj\u0161ih treningih so odli\u010dna izbira teka\u0161ki nahrbtniki oziroma brezrokavniki z mehovi ali mehkimi plastenkami za vodo. Poleg redne hidracije brez ustavljanja omogo\u010dajo tudi shranjevanje energijskih gelov, telefona, klju\u010dev in druge opreme. Ne pozabite niti na nogavice. Poleti se stopala mo\u010dneje potijo, kakovostne tehni\u010dne nogavice, ki odvajajo vlago, pa lahko ob\u010dutno zmanj\u0161ajo tveganje za nastanek \u017euljev in naredijo vsak kilometer prijetnej\u0161i.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-1fk9j86-8a61b8b5c1de575d121357a5f59ae49e av_one_full  avia-builder-el-6  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-3s63ee-6be316d52c9aff3d245594ac9af15a7a\">\n.avia-image-container.av-3s63ee-6be316d52c9aff3d245594ac9af15a7a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-3s63ee-6be316d52c9aff3d245594ac9af15a7a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-3s63ee-6be316d52c9aff3d245594ac9af15a7a av-styling- avia-align-center  avia-builder-el-7  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-12122 avia-img-lazy-loading-not-12122 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31.jpg\" alt='' title='Lubenica solata'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izdelek-brez-naslova-31-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-23uvti-e93abf5f0c57c96e5128addf94c81975 av_one_full  avia-builder-el-8  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mrxcjotn-8aedf38d7ab3af5ded534ff11e10d48c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>Po treningu je regeneracija enako pomembna kot tek<\/strong><\/h5>\n<p>Ko zaklju\u010dite trening, delo \u0161e ni kon\u010dano. Med tekom v visokih temperaturah telo izgubi veliko teko\u010dine in elektrolitov, mi\u0161ice so dodatno obremenjene, telesna temperatura pa povi\u0161ana. Zato na\u010din regeneracije pomembno vpliva na va\u0161e po\u010dutje, preostanek dneva in pripravljenost na naslednji trening. Prvi korak je postopno ohlajanje telesa. Po zadnjem kilometru se ne ustavite nenadoma, ampak nekaj minut hodite, da se sr\u010dni utrip in dihanje postopoma umirita. Nato poi\u0161\u010dite senco ali klimatiziran prostor ter \u010dim prej zamenjajte mokra obla\u010dila.<\/p>\n<p>Naslednji pomemben korak je nadome\u0161\u010danje izgubljene teko\u010dine. Voda je vedno prva izbira, po dalj\u0161ih ali intenzivnej\u0161ih treningih pa je priporo\u010dljivo nadomestiti tudi elektrolite, kot so natrij, kalij in magnezij. Ti sodelujejo pri delovanju mi\u0161ic in \u017eiv\u010dnega sistema, njihovo pomanjkanje pa lahko pove\u010da ob\u010dutek utrujenosti, prispeva k nastanku kr\u010dev in upo\u010dasni regeneracijo. Ne pozabite niti na obrok po treningu. Kombinacija ogljikovih hidratov in beljakovin bo pomagala obnoviti zaloge energije in pospe\u0161iti obnovo mi\u0161ic. \u010ce ve\u010djega obroka ne morete zau\u017eiti takoj po treningu, je dobra izbira beljakovinski napitek ali lahek prigrizek, glavni obrok pa pojejte nekoliko kasneje.<\/p>\n<p>Mi\u0161icam bo koristilo tudi nekaj minut raztezanja ali uporaba masa\u017enega valja (foam rollerja), \u0161e posebej po dalj\u0161ih ali zahtevnej\u0161ih treningih. Tako lahko zmanj\u0161ate ob\u010dutek zakr\u010denosti in pospe\u0161ite regeneracijo. Na koncu ne podcenjujte pomena po\u010ditka. Kakovosten spanec je eden najpomembnej\u0161ih delov regeneracije, saj se telo takrat najbolje obnavlja. \u010ce imate ob\u010dutek, da vas je vro\u010dina iz\u010drpala bolj kot obi\u010dajno, se ne bojte skraj\u0161ati ali izpustiti treninga. V\u010dasih je prav dan po\u010ditka najbolj\u0161a odlo\u010ditev za va\u0161e zdravje in dolgoro\u010dni napredek.<\/p>\n<h5><strong>Prilagoditev ni znak \u0161ibkosti<\/strong><\/h5>\n<p>Poletni trening ni po\u010dasnej\u0161i zato, ker bi nenadoma izgubili telesno pripravljenost. Visoke temperature predstavljajo dodatno obremenitev za celoten organizem in povsem normalno je, da se telo nanje odzove druga\u010de kot v preostalem delu leta. \u010ce prilagodite tempo, izberete primeren \u010das za trening, poskrbite za ustrezno hidracijo, uporabljate primerno opremo in ne zanemarite regeneracije, boste lahko varno tekli tudi v najbolj vro\u010dih poletnih dneh. V\u010dasih prav pametnej\u0161i pristop k treningu prinese najbolj\u0161e rezultate.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":29,"featured_media":13710,"comment_status":"closed","ping_status":"closed","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":121,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"}],"tags":[],"class_list":["post-13709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tek v vro\u010dini: kako prilagoditi trening v poletnih mesecih - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Ko temperature prese\u017eejo trideset stopinj, tek ni ve\u010d enak kot spomladi ali jeseni. 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