{"id":1709,"date":"2018-09-12T11:30:30","date_gmt":"2018-09-12T09:30:30","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1709"},"modified":"2022-02-23T13:55:54","modified_gmt":"2022-02-23T12:55:54","slug":"kaj-poceti-dan-pred-maratonom","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/09\/kaj-poceti-dan-pred-maratonom\/","title":{"rendered":"Kaj po\u010deti dan pred maratonom?"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dan pred maratonom je dan pred dolgo pri\u010dakovanim dnem. Kako ga pre\u017eiveti? Kako se izogniti neljubim zapletom, ki nam bi lahko ote\u017eili tek? Pa poskusimo predvideti, kaj vse nas \u010daka.<\/p>\n<h4>Lokacija dogodka<\/h4>\n<p>Obi\u010dajno maratona ne te\u010demo ravno v doma\u010dem kraju. Saj je eden od dodatnih spodbujevalcev na\u0161e vneme za maratonski tek tudi ta, da ga te\u010demo v zanimivem tujem mestu. Tja pa ponavadi potujemo ve\u010d ur. \u010ce gre\u00a0 za ve\u010dji in logisti\u010dno kompleksen dogodek, pa je bolje, da ste tam \u017ee dan ali dva prej. Dolgotrajno sedenje na poti pa je lahko prav \u0161kodljivo za na\u0161e mi\u0161ice, sklepe, vezi in krvni ter limfni obtok. <strong>Zato se na poti raje ve\u010dkrat ustavimo in razgibajmo.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1710 aligncenter\" src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg\" alt=\"\" width=\"329\" height=\"266\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/pro-touch-running-ss18-dsc_1685.tif_-845x684.jpg 845w\" sizes=\"auto, (max-width: 329px) 100vw, 329px\" \/><\/p>\n<h4>Prevzem \u0161tevilk in trasa<\/h4>\n<p>Tudi <strong>\u0161tartne \u0161tevilke in \u010dip za merjenje \u010dasa je obi\u010dajno treba prevzeti v dneh pred maratonom<\/strong>. Na sejemskem prizori\u0161\u010du\u00a0 obi\u010dajno poteka tudi prodaja teka\u0161ke opreme. \u010ceprav so naprimer na\u0161i <a href=\"https:\/\/www.intersport.si\/blog\/2018\/09\/tekaski-copati-glede-na-obliko-stopala\/\">teka\u0161ki copati<\/a> \u017ee precej obrabljeni in si tisti dan morda kupimo nove, je najbolje, da novi ostanejo \u0161e v \u0161katli v pripravah za naslednji maraton.<\/p>\n<p>Pozanimajmo se tudi, <strong>kako organizator poskrbi za okrep\u010devalnice med tekom<\/strong>. Obi\u010dajno je na vsakih 5 km postaja z vodo, energetskimi napitki, \u010dajem in bananami. V tem primeru ve\u010dinoma niti ne potrebujemo svojih energetskih gelov ali bonbonov. \u010ce pa ugotovimo, da je oskrba okrep\u010devalnic bolj \u0161ibka, pa nam ne bo \u017eal, \u010de si priskrbimo nekaj dodatne sladke energije za na pot.<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-1672 aligncenter\" src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/pro-touch_running_fw18_50_exp21-495x400.png\" alt=\"\" width=\"345\" height=\"279\" \/><\/p>\n<h4>Prehrana<\/h4>\n<p>Za to, da bomo imeli naslednji dan na startu napolnjene zaloge energije, ki jo v obliki glikogena shranimo v mi\u0161icah in jetrih je pomembno, <strong>da ta dan ne stradamo<\/strong>. Najbolje je, da redno po malem <strong>jemo razli\u010dno zelenjavo, sadje in polnozrnata \u017eita<\/strong>. Ta manj predelana hrana ima ni\u017eji glikemi\u010dni indeks od predelanih \u017eivil in se torej tudi bolj po\u010dasi presnavlja in zaradi tega tudi bolje uskladi\u0161\u010di v obliki glikogena. Poleg hrane pa ne pozabimo tudi na vodo.<\/p>\n<p>Ko se odpravljamo v posteljo, si pripravimo tekmovalno majico s \u0161tartno \u0161tevilko, vre\u010do, ki jo bomo pustili na startu in nas bo potem \u010dakala na cilju. Na teka\u0161ke copate pa si ne pozabimo<strong> nadeti tudi \u010dipa za merjenje \u010dasa<\/strong>.<\/p>\n<h4>Spanje in bujenje<\/h4>\n<p><strong>Dolo\u010dimo si uro bujenja in zajtrka<\/strong>. Dobro je, da bogato zajtrkujemo kak\u0161ne 3 ure pred startom. Na ta na\u010din bomo pravo\u010dasno prebavili hrano in tudi v miru opravili jutranje potrebe.<\/p>\n<p>Potem pa mirno v posteljo. \u0160e najbolje z revijo, v kateri se predstavljajo maratoni iz najrazli\u010dnej\u0161ih koncev sveta. Zaspimo z mislijo, da je jutri maratonski dan in z \u017eeljo, da bo pred nami \u0161e veliko njih.<\/p>\n<p>Urban Praprotnik, teka\u0161ki trener Intersport<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dan pred maratonom je dan pred dolgo pri\u010dakovanim dnem. Kako ga pre\u017eiveti? Kako se izogniti neljubim zapletom, ki nam bi lahko ote\u017eili tek?<\/p>\n","protected":false},"author":5,"featured_media":1737,"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":101,"name":"Teka\u0161ki trener","slug":"tekaski-trener","term_group":0,"term_taxonomy_id":101,"taxonomy":"category","description":"Teka\u0161ki trener INTERSPORT, Urban Praprotnik, ti s koristnimi nasveti na blogu pomaga na tvoji teka\u0161ki poti \u2013 naj bodo to nasveti za prve teka\u0161ke korake, treningi za pripravo na maraton ali nasveti o izbiri teka\u0161ke opreme.","parent":0,"count":22,"filter":"raw","term_order":"12","url":"https:\/\/www.intersport.si\/blog\/category\/tekaski-trener\/"}],"tags":[139,54,75,111,130,131],"class_list":["post-1709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","category-tekaski-trener","tag-maraton","tag-tek","tag-sport","tag-tekaski-copati","tag-vadba","tag-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kaj po\u010deti dan pred maratonom? - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Dan pred maratonom je dan pred dolgo pri\u010dakovanim dnem. Kako ga pre\u017eiveti? Kako se izogniti neljubim zapletom, ki nam bi lahko ote\u017eili tek? Pa poskusimo predvideti, kaj vse nas \u010daka.\" \/>\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\/2018\/09\/kaj-poceti-dan-pred-maratonom\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj po\u010deti dan pred maratonom? - Intersport Blog SLO\" \/>\n<meta property=\"og:description\" content=\"Dan pred maratonom je dan pred dolgo pri\u010dakovanim dnem. Kako ga pre\u017eiveti? Kako se izogniti neljubim zapletom, ki nam bi lahko ote\u017eili tek? 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