{"id":13726,"date":"2026-08-17T12:25:47","date_gmt":"2026-08-17T10:25:47","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=13726"},"modified":"2026-08-17T12:25:47","modified_gmt":"2026-08-17T10:25:47","slug":"tekaska-ekonomija-kako-teci-bolj-ucinkovito-z-manj-porabljene-energije","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2026\/08\/tekaska-ekonomija-kako-teci-bolj-ucinkovito-z-manj-porabljene-energije\/","title":{"rendered":"Teka\u0161ka ekonomija: kako te\u010di bolj u\u010dinkovito z manj porabljene energije"},"content":{"rendered":"<div  class='flex_column av-5tt5u7h-2ec33f062b0e99cf38f29354fada0be8 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-mr1q8uog-b438baa4d39546467ad57a9b95aa3afb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ko govorimo o napredku pri teku, ve\u010dina rekreativcev najprej pomisli na ve\u010d prete\u010denih kilometrov ali hitrej\u0161e tempo. Vendar pa obstaja dejavnik, ki pogosto odlo\u010da, ali bo isti trening prijeten ali iz\u010drpavajo\u010d. Gre za teka\u0161ko ekonomijo: sposobnost telesa, da pri \u010dim manj\u0161i porabi energije vzdr\u017euje dolo\u010den tekalni ritem. To je razlog, zakaj lahko dva teka\u010da prete\u010deta enako razdaljo s podobno hitrostjo, a na cilj prispeta s povsem razli\u010dnim ob\u010dutkom utrujenosti. Prvi bo imel ob\u010dutek, da bi lahko nadaljeval \u0161e nekaj kilometrov, medtem ko bo drugi komaj \u010dakal, da se ustavi. Razlika ni vedno v kondiciji. Pogosto gre prav za to, kako u\u010dinkovito telo uporablja energijo.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-5e1rqp9-9b6db1cb578988d7f2e8b57a379ab843 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mr1q9u7h-502bc1311055b37aa99a12e5389f4300 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Teka\u0161ka ekonomija ni enako kondicija<\/h5>\n<p>Ena najpogostej\u0161ih zmot je, da bolj\u0161a kondicija samodejno pomeni tudi bolj ekonomi\u010den tek. \u010ceprav sta ti dve stvari povezani, nista enaki. Kondicija pove, kako dolgo in kako intenzivno lahko te\u010de\u0161. Tekmovalna ekonomija pa pove, koliko te \u00bbtane ta napor. Z drugimi besedami, koliko energije porabi\u0161 za vzdr\u017eevanje dolo\u010denega tempa. Najbolj\u0161i teka\u010di na svetu niso le izjemno vzdr\u017eljivi, so tudi neverjetno u\u010dinkoviti. Njihovi gibi izgledajo lahkotno, ker je vsak korak optimiziran. Seveda si rekreativci ne potrebujejo prizadevati za popolno tehniko profesionalnih atletov. Toda ker je pri tem prostora za napredek veliko, lahko \u017ee majhne spremembe prinesejo zelo opazne rezultate.<\/p>\n<h5>Vsak korak porabi energijo, a je vpra\u0161anje, koliko.<\/h5>\n<p>Med tekom telo nenehno ponavlja isti cikel. Noga se dotakne podlage, mi\u0161ice absorbirajo silo pristanka in nato skoraj takoj ustvarijo nov odriv, ki vas premakne naprej. \u010ce je gib usklajen, se velik del energije izkoristi za gibanje. \u010ce ni, se del energije nepotrebno razpr\u0161i. Prav zato imata lahko dva na videz podobna teka\u010da povsem razli\u010dne u\u010dinkovitosti. Dober primer je predolg korak. Mnogi rekreativci verjamejo, da bodo s dalj\u0161im korakom tekli hitreje, vendar se pogosto zgodi ravno nasprotno. Ko noga pristane dale\u010d pred telesom, vsak korak za trenutek deluje kot zaviranje. Telo mora nato vlo\u017eiti dodatno energijo, da spet pospe\u0161i. Bolj ekonomski teka\u010di najve\u010dkrat pristanejo s stopalom bli\u017eje svojemu te\u017ei\u0161\u010du. Gib je bolj naraven, prenos sile bolj u\u010dinkovit in poraba energije manj\u0161a.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-4tiqdhp-264c9ea6f96ec1b9fabdcd8f79261456 av_one_full  avia-builder-el-4  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-4a1blpp-04bbb8e9b9a82dad90a27fbfc42ee265\">\n.avia-image-container.av-4a1blpp-04bbb8e9b9a82dad90a27fbfc42ee265 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4a1blpp-04bbb8e9b9a82dad90a27fbfc42ee265 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4a1blpp-04bbb8e9b9a82dad90a27fbfc42ee265 av-styling- avia-align-center  avia-builder-el-5  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\/trkacka-ekonomija_1.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-did9e5-95c9fb054c6152e253af9564f43a835e av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mr1qbrln-bb1673890d43a7f14f2fe1eda24c48f3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Tehnika teka ni nujno popolna, mora pa biti u\u010dinkovita.<\/h5>\n<p>Mnogi se izogibajo razmi\u0161ljanju o tehniki, ker mislijo, da bodo morali popolnoma spremeniti na\u010din teka. V resnici je redko potrebno narediti velike spremembe. Dr\u017ea telesa naj bo pokon\u010dna in spro\u0161\u010dena, z rahlim nagibom naprej, ki prihaja iz gle\u017enjev, ne pa iz upogibanja v pasu. Pogled naj bo usmerjen naprej, ramena naj ostajajo spro\u0161\u010dena. \u017de samo napetost v ramenih ali stiskanje pesti lahko pove\u010da utrujenost bolj kot se ve\u010dina teka\u010dev zaveda.<\/p>\n<p>Tudi roke med tekom niso samo \u201cpotni\u0161ke\u201d. Njihovo naravno nihanje pomaga ohranjati ritem in ravnote\u017eje. Ko so gibi preveliki ali togi, porabljamo dodatno energijo, ki ne prispeva k u\u010dinkovitej\u0161emu gibanju. Pomembno je poudariti, da ni univerzalne tehnike, ki bi ustrezala vsem. Zgradba telesa, dol\u017eina nog, izku\u0161nje in hitrost teka se razlikujejo od osebe do osebe. Cilj ni posnemati stil profesionalnega teka\u010da, ampak najti na\u010din gibanja, ki je naraven, stabilen in ekonomi\u010den za nas.<\/p>\n<h5>Kadenca je pomembna, a ni \u010darobna \u0161tevilka<\/h5>\n<p>V zadnjih letih se veliko govori o kadenci, oziroma \u0161tevilu korakov na minuto. \u010ceprav se pogosto omenja \u0161tevilka 180 korakov, to ni univerzalno pravilo. Pri rekreativcih se kadenca naravno spreminja glede na tempo, vi\u0161ino in izku\u0161nje. Bolj kot sama \u0161tevilka je pomemben odnos med kadenco in dol\u017eino koraka. Pri mnogih rekreativcih rahlo pove\u010danje \u0161tevila korakov ob nekoliko kraj\u0161em koraku vodi do bolj u\u010dinkovitega teka. S tem se skraj\u0161a \u010das stika s podlago, gibanje postane bolj fluidno, obremenitev kolen in bokov pa se pogosto zmanj\u0161a. Takih sprememb ni treba uvesti \u010dez no\u010d. Telo potrebuje \u010das, da osvoji nov vzorec gibanja, zato jih je najbolje uvajati postopoma na rednih treningih.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-39hb25p-e34097ce3abd4ebf3469224e39536008 av_one_full  avia-builder-el-8  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-12epu5-15ef262c3400bc981aacafa3188c3794\">\n.avia-image-container.av-12epu5-15ef262c3400bc981aacafa3188c3794 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-12epu5-15ef262c3400bc981aacafa3188c3794 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-12epu5-15ef262c3400bc981aacafa3188c3794 av-styling- avia-align-center  avia-builder-el-9  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-12081 avia-img-lazy-loading-not-12081 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izbira-kopalk.png\" alt='' title='Izbira kopalk'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izbira-kopalk.png 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izbira-kopalk-300x210.png 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izbira-kopalk-768x538.png 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/Izbira-kopalk-705x494.png 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-2l0idt9-334369e376bfad30bca1e5372e5269e6 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mr1qd0bp-9d268111c046d32a479f8555e2364ab2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Mo\u010d je tista, ki ohranja tehniko, ko nastopi utrujenost<\/h5>\n<p>Prvih deset minut je enostavno te\u010di pravilno. Pravi izziv se za\u010dne, ko nastopi utrujenost. Tu pride na vrsto trening mo\u010di. Vsaki\u010d, ko se va\u0161a noga dotakne tal, ustvari silo, ki je mnogokrat ve\u010dja od va\u0161e telesne te\u017ee. Mi\u0161ice v nogah, zadnjici in trupu morajo to silo absorbirati in jo takoj pretvoriti v nov odriv. \u010ce nimajo dovolj mo\u010di za to, se va\u0161a tehnika postopoma za\u010dne kvariti. Va\u0161i koraki postanejo te\u017eji, boki izgubijo stabilnost, trup se preve\u010d nagne in va\u0161e telo porabi vedno ve\u010d energije za ohranjanje enakega tempa. Zato trening mo\u010di ni pomemben le za prepre\u010devanje po\u0161kodb. Omogo\u010da vam, da po desetem ali petnajstem kilometru te\u010dete skoraj tako u\u010dinkovito kot na za\u010detku treninga.<\/p>\n<h5>Najve\u010d napredka dose\u017eemo med lahkimi vadbami<\/h5>\n<p>\u0160tevilni rekreativni \u0161portniki mislijo, da mora biti vsak trening, da je koristen, v hitrem tempu. To je ena najve\u010djih napak. Najbolj\u0161i teka\u010di ve\u010dino svojih kilometrov opravijo z nizko intenzivnostjo. Razlog ni var\u010devanje z energijo, temve\u010d razvoj aerobnega sistema, ki omogo\u010da u\u010dinkovitej\u0161o rabo kisika in energije med tekom. Lahek trening izbolj\u0161a sposobnost telesa, da vzdr\u017euje tempo dlje z manj napora. Takrat se razvije osnova, na kateri kasneje gradi\u0161 hitrost. \u010ce vsak odhod na tek spremenite v tekmovanje, si telo te\u017eko opomore, tehnika se poslab\u0161a in napredek se pogosto upo\u010dasni.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-73axil-25b30ced64764500c4a287248ecc444f av_one_full  avia-builder-el-12  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-5w0pu5-ff062fa1f4445a42d4db002484cbdbef\">\n.avia-image-container.av-5w0pu5-ff062fa1f4445a42d4db002484cbdbef img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-5w0pu5-ff062fa1f4445a42d4db002484cbdbef .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-5w0pu5-ff062fa1f4445a42d4db002484cbdbef 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-12084 avia-img-lazy-loading-not-12084 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/supanje-2.jpg\" alt='' title='supanje (2)'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/supanje-2.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/supanje-2-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/supanje-2-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/supanje-2-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/07\/supanje-2-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-1dcnvm5-b679387d72941e7872fe2bec615bfecb av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mr1qel94-dd51ecc0e2dd182f1e5fea2e643d10aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Oprema ne bo tekla namesto vas, lahko pa pomaga<\/h5>\n<p>Ekonomi\u010dnost teka je v prvi vrsti odvisna od va\u0161ega telesa in na\u010dina treninga. Vendar pa lahko prava oprema prispeva k u\u010dinkovitej\u0161emu in udobnej\u0161emu teku. Najve\u010djo razliko naredijo kakovostni teka\u0161ki copati, prilagojeni va\u0161emu slogu teka in povr\u0161ini, na kateri najpogosteje trenirate. Poleg tega pravi model prispeva k stabilnosti va\u0161ih korakov in zmanj\u0161uje nepotrebne obremenitve stopal in sklepov.<\/p>\n<p>Enako pomembna so funkcionalna obla\u010dila in \u0161portne nogavice, ki u\u010dinkovito odvajajo vlago in ohranjajo ob\u010dutek udobja skozi celotno vadbo. Poleti kakovostni materiali pomagajo uravnavati telesno temperaturo, pozimi pa omogo\u010dajo obla\u010denje v plasteh, ne da bi pri tem omejevali gibanje. \u0160portna ura je lahko koristen zaveznik pri spremljanju tempa, sr\u010dnega utripa, kadence in obremenitve med treningom. Ti podatki omogo\u010dajo bolj\u0161e na\u010drtovanje treninga in la\u017eje spremljanje napredka, vendar ne smejo nadomestiti na\u0161ega ob\u010dutka za telo.<\/p>\n<h5>Najpogostej\u0161e napake, ki nepotrebno zapravljajo energijo<\/h5>\n<p>Mnogi rekreativni teka\u010di i\u0161\u010dejo na\u010dine, kako bi postali hitrej\u0161i, hkrati pa spregledajo navade, ki jih pri teku upo\u010dasnjujejo. Ena od njih je nepotrebna napetost v zgornjem delu telesa. Otrdela ramena, okorele roke in stisnjene pesti se morda zdijo majhne stvari, a v tiso\u010dih korakih predstavljajo dodaten stro\u0161ek energije.<\/p>\n<p>Pogosta napaka je tudi nenehno tekanje z enako intenzivnostjo. Telo se najbolje razvija, ko se izmenjujejo lahke, zmerne in zahtevnej\u0161e vadbe. \u010ce vsako vadbo opravite \u00bbna meji\u00ab, pove\u010date utrujenost in zmanj\u0161ate kakovost okrevanja. Mnogi podcenjujejo pomen \u0161tevila dni spanja in po\u010ditka. Telo ne postane mo\u010dnej\u0161e med treningom, temve\u010d po njem. Brez kakovostnega okrevanja je te\u017eko pri\u010dakovati u\u010dinkovitej\u0161i korak ali bolj\u0161o teka\u0161ko ekonomi\u010dnost.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-moboul-e7163a5d70a3de916f73041c470d9389 av_one_full  avia-builder-el-16  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mr1qfmck-c23a18023883f6fb77dfa528603a1899 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Cilj ni le hitrej\u0161i tek.<\/h5>\n<p>Pri ekonomi\u010dnosti teka ne gre za popolno tehniko ali posnemanje na\u010dina teka profesionalnih \u0161portnikov. Gre za to, da se nau\u010dite u\u010dinkoviteje uporabljati svojo energijo. Zato so majhne spremembe najbolj\u0161e. Malo bolj\u0161a tehnika, malo ve\u010d mo\u010di, bolj\u0161e okrevanje in prava oprema lahko naredijo isti tempo nenadoma opazno la\u017eji. To boste morda najprej opazili v sr\u010dnem utripu, nato v tem, kako se boste po\u010dutili med vadbo in s\u010dasoma v rezultatih. Tekli boste dlje, ne da bi se po\u010dutili iz\u010drpane, la\u017eje boste vzdr\u017eevali tempo in vsako vadbo boste kon\u010dali z ve\u010djim u\u017eitkom. In prav to je najbolj\u0161i kazalec dobre ekonomi\u010dnosti teka: ne boste le tekli hitreje, ampak bo vsak kilometer zahteval manj napora kot prej.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":29,"featured_media":13727,"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-13726","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 - 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