{"id":4286,"date":"2020-09-30T12:06:19","date_gmt":"2020-09-30T10:06:19","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=4286"},"modified":"2022-02-22T14:14:03","modified_gmt":"2022-02-22T13:14:03","slug":"5-najpogostejsih-zacetniskih-napak-pri-teku","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2020\/09\/5-najpogostejsih-zacetniskih-napak-pri-teku\/","title":{"rendered":"5 najpogostej\u0161ih za\u010detni\u0161kih napak pri teku"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m94r72-4c545eccfd25bcd72183a4e7572db1f4\">\n.flex_column.av-m94r72-4c545eccfd25bcd72183a4e7572db1f4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-m94r72-4c545eccfd25bcd72183a4e7572db1f4 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p><section  class='av_textblock_section av-kfp7u7ze-15f03e4c2ec7189abf0d294165509123 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pi\u0161e: Urban Praprotnik, Intersportov teka\u0161ki trener<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kfp7u7ze-15f03e4c2ec7189abf0d294165509123 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Predstavil bi vam rad 5 najzna\u010dilnej\u0161ih za\u010detni\u0161kih napak, ki jih tako pogosti po\u010dnejo teka\u010di.<\/p>\n<p>Te napake so: da te\u010dejo predale\u010d, prehitro, prepogosto, neredno in brez temeljnega razumevanja, v \u010dem vse lahko najdemo smisel teka.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kfp7v9br-cbec3093d568a360e35880227b0f4de7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ce ve\u010d let niste tekli, se je va\u0161e telo prilagodilo na to, na ne-tek. Kako se je prilagodilo? O\u0161ibilo se je tako reko\u010d na vseh podro\u010djih. Pomembno je, da razumemo razliko v obremenitvah pri hoji in teku pri sestopu na tla. Ko hodimo, je najve\u010dja sila reakcije podlage, ki nas obremeni, pribli\u017eno enojna telesna te\u017ea. Ko te\u010demo, pa je ta sila za kar 2 do 3-krat ve\u010dja. Ker so kosti, mi\u0161ice, tetive mo\u010dne toliko, kolikor jih skozi dalj\u0161e \u010dasovno obdobje obremenjujemo, so torej prilagojene na ta okvir. \u010ce dlje \u010dasa nismo tekli, so obremenitve, ki smo jih dele\u017eni pri teku, zelo izven na\u0161ih okvirjev.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kmwcim-e78506db0b8a1b3a97378d796dda0817\">\n.flex_column.av-kmwcim-e78506db0b8a1b3a97378d796dda0817{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-kmwcim-e78506db0b8a1b3a97378d796dda0817 av_one_half  avia-builder-el-4  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp7vvs1-2009171e7e7f8e7033bbd9f4026faa57 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Teka se lotimo na \u010dloveku prijazen na\u010din<\/h2>\n<p>Ko gredo astronavti v vesolje in v brezte\u017enostnem okolju skoraj ni\u010d ne obremenjujejo skeleta, mi\u0161i\u010dja in tetiv, ki nam omogo\u010dajo pokon\u010dno dr\u017eo in gibanje, se ta tkiva pri\u010dnejo zelo hitro \u0161ibiti. Da bi upo\u010dasnili ta proces upadanja kostne gostote, mi\u0161i\u010dne mo\u010di in \u010dvrstosti tetiv, vsakodnevno zavzeto vadijo in to na teka\u0161ki stezi. Okoli ramen in pasu se opa\u0161ejo v elasti\u010dne trakove, ki jih pritiskajo proti stezi. Ko z vsakim korakom stopijo na tla, sporo\u010dijo svojemu telesu, da ga potrebujejo mo\u010dnej\u0161ega kot le za lebdenje v zraku. \u010ce v tem \u010dasu bivanja v brezte\u017enosti ne bi vadili, bi imeli ob povratku na zemljo veliko ve\u010dje te\u017eave. Bili bi tako reko\u010d invalidi, nesposobni hoje.<\/p>\n<\/div><\/section><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-j4p1lq-0e6fc98a3915158faa3bbde353a10c20\">\n.flex_column.av-j4p1lq-0e6fc98a3915158faa3bbde353a10c20{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-j4p1lq-0e6fc98a3915158faa3bbde353a10c20 av_one_half  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kfp7wfr3-5b3a976576feaa71aa75560ba00bcf2d\">\n.avia-image-container.av-kfp7wfr3-5b3a976576feaa71aa75560ba00bcf2d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kfp7wfr3-5b3a976576feaa71aa75560ba00bcf2d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kfp7wfr3-5b3a976576feaa71aa75560ba00bcf2d 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-3814 avia-img-lazy-loading-not-3814 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/tekaski_copati_intersport.jpg\" alt='' title='tekaski_copati_intersport'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/tekaski_copati_intersport.jpg 400w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/tekaski_copati_intersport-300x263.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-i4w8zy-efa8d8bf38548b2d69bcd032ac8906d9\">\n.flex_column.av-i4w8zy-efa8d8bf38548b2d69bcd032ac8906d9{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-i4w8zy-efa8d8bf38548b2d69bcd032ac8906d9 av_one_full  avia-builder-el-8  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-kfp7x0z9-4a1a30ea7ce1d7b1df1ede70c3bcd53a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tako je tudi, \u010de zaradi bolezni \u010dlovek ve\u010d tednov prele\u017ei v postelji. Ko ozdravi in bi na\u010deloma lahko vstal iz postelje in se sprehodil, ker tega ves ta \u010das ni po\u010del, ne zmore ve\u010d. Povrniti si mora mo\u010di. Potrebuje ve\u010dtedensko rehabilitacijo, ponovno usposabljanje za hojo.<\/p>\n<p>Po letih, ki so minila brez teka, je pred nami torej proces vra\u010danja mo\u010di, ki so potrebne za zdrav tek. Mo\u010d, da lahko ste\u010demo, ima skoraj vsak, ki brez posebnih te\u017eav hodi, ampak za zdrav tek pa imam dovolj mo\u010di le tisti, ki tudi dovolj redno te\u010demo.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kfp7x0z9-4a1a30ea7ce1d7b1df1ede70c3bcd53a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tek je torej lahko zdrav, lahko pa tudi \u0161kodi na\u0161emu zdravju. Odvisno je od tega, ali se teka lotevamo na \u010dloveku prijazen na\u010din ali nespo\u0161tljivo.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1lpf9a-6980a94d1a6e084a60315bd1f31aa105\">\n.flex_column.av-1lpf9a-6980a94d1a6e084a60315bd1f31aa105{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1lpf9a-6980a94d1a6e084a60315bd1f31aa105 av_one_half  avia-builder-el-11  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kfp7yhh3-5c011be6700b8d0fe61d399351f6880d\">\n.avia-image-container.av-kfp7yhh3-5c011be6700b8d0fe61d399351f6880d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kfp7yhh3-5c011be6700b8d0fe61d399351f6880d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kfp7yhh3-5c011be6700b8d0fe61d399351f6880d av-styling- avia-align-center  avia-builder-el-12  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-3646 avia-img-lazy-loading-not-3646 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/tek_po_premoru_blog_intersport1_2.jpg\" alt='' title='tek_po_premoru_blog_intersport1_2'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/tek_po_premoru_blog_intersport1_2.jpg 400w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/tek_po_premoru_blog_intersport1_2-300x263.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ei0bda-78a24f583a3589ad8c8d62cba5378644\">\n.flex_column.av-ei0bda-78a24f583a3589ad8c8d62cba5378644{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ei0bda-78a24f583a3589ad8c8d62cba5378644 av_one_half  avia-builder-el-13  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp7xyj2-c06f734aad367460f78c1842ac7517a9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dober trening teka je namre\u010d tak\u0161en, kjer upo\u0161tevamo na\u0161e trenutne zmo\u017enosti. \u010ce \u017eelimo napredovati, moramo ta okvir seveda raz\u0161iriti. To pa lahko uspe\u0161no naredimo le na na\u010din zelo majhnih, a rednih stopanj, le malo \u010dez rob okvira in z dovolj\u0161njim \u010dasom za po\u010ditek. Takrat bo na\u0161e telo uvidelo, na katerih podro\u010djih se mora okrepiti.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ct5lmm-177521a640cbc91f621573ca906ccceb\">\n.flex_column.av-ct5lmm-177521a640cbc91f621573ca906ccceb{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ct5lmm-177521a640cbc91f621573ca906ccceb av_one_full  avia-builder-el-15  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp7x0z9-4a1a30ea7ce1d7b1df1ede70c3bcd53a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izognimo se mikro po\u0161kodbam<\/h2>\n<p>Pri tem pa se pri teku pojavi \u0161e en dodaten, precej specifi\u010den problem. Vpra\u0161am vas, kdaj obi\u010dajno \u010dutite razbolele mi\u0161ice: med samim tekom, takoj po teku ali celo \u0161ele naslednji dan? Ja, \u0161ele takrat se pojavi tako imenovani musklfiber, ko gre za vnetje mi\u0161ice.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kfp7x0z9-4a1a30ea7ce1d7b1df1ede70c3bcd53a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dejansko ne \u010dutimo prav dobro, kaj je za na\u0161e telo \u0161e sprejemljiva obremenitev. To \u0161e zlasti velja za obremenitve, ki so tipi\u010dne pri teku, ko gre v bistvu za zaporedne skoke. \u0160e preden stopimo na tla, se morajo na\u0161e mi\u0161ice, ki nas bodo dr\u017eale pokonci, ki torej prepre\u010dijo, da bi klecnili k tlom, napeti. Ko se dotaknemo tal, pa je zunanja sila reakcije podlage nekoliko ve\u010dja in se mi\u0161ice kljub temu, da so napete, za kratek \u010das raztegnejo. Takrat so znotraj teh mi\u0161ic zelo velike raztezne sile. Veliko ve\u010dje kot takrat, ko jih z najve\u010djo vnemo napnemo brez raztezanja. \u010ce na te obremenitve nismo vajeni, se z vsakim korakom v mi\u0161icah ustvarjajo nove mikro po\u0161kodbe.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ajkklq-af57abea3647890ff39b71fc95c1c12c\">\n.flex_column.av-ajkklq-af57abea3647890ff39b71fc95c1c12c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ajkklq-af57abea3647890ff39b71fc95c1c12c av_one_half  avia-builder-el-18  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp802rr-45faf466c3dada111389e7f2d5dd8a93 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Podobno je tudi, ko hodimo po klancu navzdol, prednje stegenske mi\u0161ice se pred dotikom s tlemi napnejo, ker pa stopamo iz vi\u0161jega na ni\u017eje, se nam koleno malo bolj pokr\u010di in bolj se raztegnejo napete prednje stegenske mi\u0161ice. \u010ce je hoje navzdol malo, oziroma toliko, kot smo vajeni, naslednji dan ne bomo \u010dutili razbolelih mi\u0161ic, v nasprotnem primeru pa se nam bo nakopi\u010dilo veliko mikro po\u0161kodb, ki bodo povzro\u010dile vnetno reakcijo. \u010cutili bomo zatrdele vnete mi\u0161ice in stokajo\u010de bomo stopali po stopnicah. Hm, prej\u0161nji dan med tekom oziroma med hojo navzdol nismo bili ni\u010d opozorjeni, da pretiravamo. Zdaj pa \u010dutimo vsak korak.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9r5zby-a982f3c2c0f83922c44a694fb6860f08\">\n.flex_column.av-9r5zby-a982f3c2c0f83922c44a694fb6860f08{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-9r5zby-a982f3c2c0f83922c44a694fb6860f08 av_one_half  avia-builder-el-20  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kfp80ey0-0b46e80b8ff620b6c311addeaf203167\">\n.avia-image-container.av-kfp80ey0-0b46e80b8ff620b6c311addeaf203167 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kfp80ey0-0b46e80b8ff620b6c311addeaf203167 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kfp80ey0-0b46e80b8ff620b6c311addeaf203167 av-styling- avia-align-center  avia-builder-el-21  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-3815 avia-img-lazy-loading-not-3815 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/izbira_copatov_intersport_2.png\" alt='' title='izbira_copatov_intersport_2'  height=\"250\" width=\"350\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/izbira_copatov_intersport_2.png 350w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/izbira_copatov_intersport_2-300x214.png 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/06\/izbira_copatov_intersport_2-260x185.png 260w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c\">\n.flex_column.av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c av_one_full  avia-builder-el-22  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp84o6x-69ad406a8b4eb8488f6696129cdb859e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kaj se lahko iz tega nau\u010dimo?<\/h2>\n<p>Obstaja zdravorazumski nasvet glede koli\u010dine, hitrosti in pogostosti za\u010detni\u0161kih treningov. Ta se glasi: teci toliko, kot \u010duti\u0161, da lahko. To do neke mere dr\u017ei, a ko pomislimo, da nas mi\u0161ice opozorijo, da smo tekli predale\u010d z zamudo, potem vidimo, da se ne moremo slepo zanesti na trenutne ob\u010dutke. Zato priporo\u010dam, da te\u010demo manj, kot \u010dutimo, da lahko.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5pvsam-a9844669dd4c0e270db9a5040003cc1d\">\n.flex_column.av-5pvsam-a9844669dd4c0e270db9a5040003cc1d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-5pvsam-a9844669dd4c0e270db9a5040003cc1d av_one_half  avia-builder-el-24  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4sg2ym-8e3fb7b55303a3b3d3e20f134d6bcd9f\">\n.avia-image-container.av-4sg2ym-8e3fb7b55303a3b3d3e20f134d6bcd9f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4sg2ym-8e3fb7b55303a3b3d3e20f134d6bcd9f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4sg2ym-8e3fb7b55303a3b3d3e20f134d6bcd9f av-styling- avia-align-center  avia-builder-el-25  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-4289 avia-img-lazy-loading-not-4289 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/09\/Izdelek-brez-naslova-2020-09-30T120747.580.jpg\" alt='' title='hiter tek adidas intersport blog'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/09\/Izdelek-brez-naslova-2020-09-30T120747.580.jpg 400w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2020\/09\/Izdelek-brez-naslova-2020-09-30T120747.580-300x263.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2l300u-fbda708cef67d1fd127c55975920fef6\">\n.flex_column.av-2l300u-fbda708cef67d1fd127c55975920fef6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2l300u-fbda708cef67d1fd127c55975920fef6 av_one_half  avia-builder-el-26  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp85dhy-e166c85fefd375d05dccd3d042859bd4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kaj pa hitrost teka?<\/h2>\n<p>Kako hitro te\u010di naprej? Zelo vam priporo\u010dam, da te\u010dete \u010disto po\u010dasi, z zelo drobnimi koraki. Ni\u010d pa ni narobe, \u010de te\u010dete tudi kar na mestu. Zakaj? Zato, ker s hitrej\u0161im tekom bolj raztegujete korak in s tem obi\u010dajno sploh za\u010detniki izgubite nadzor nad prednjo nogo. Ko ta uide preve\u010d naprej, sledi nehoteno udarjanje na peto. Obremenitve na kolena, kol\u010dni sklep in hrbtenico pa so pri tem v primerjavi z bolj elasti\u010dnim dotikom na prednjo polovico stopala veliko ve\u010dje. Kljub temu, da te\u010demo po\u010dasi, ohranjajmo visoko dr\u017eo telesa. Delajmo kratke, hitre korake, \u010dim hitreje stopimo dol. Tak\u0161en slog teka nas bo v klju\u010dnih mi\u0161i\u010dnih skupinah, ki sploh omogo\u010dajo zdrav, ne-klecajo\u010d tek, bolje krepil.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c\">\n.flex_column.av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c av_one_full  avia-builder-el-28  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-kfp84o6x-69ad406a8b4eb8488f6696129cdb859e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Razumimo torej tek za\u010detnikov kot krepilno vadbo in ne vztrajnostno. Tecimo kratek \u010das, za\u010dnimo z 10 sekundnimi odseki teka, vmes \u017eivahno hodimo na primer 1 do 3 minute. Potem iz tedna v teden po malem podalj\u0161ujemo dol\u017eine teka, a prvi mesec nikoli ne tecimo dlje kot 30 sekund, drugi mesec ne tecimo ve\u010d kot 1 minuto, v tretjem mesecu pa naj odseki teka ne trajajo dlje kot 2 minuti. \u010ce vas tek zadiha, pri\u010dnite raje hoditi kot, da se silite v nadaljevanje teka za vsako ceno. Zakaj? Zato, ker \u017eelimo pri navajanju na tek ohranjati \u010dvrsto dr\u017eo telesa, ki pa se pri utrujenosti zelo hitro zrahlja.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kfp84o6x-69ad406a8b4eb8488f6696129cdb859e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Takrat pri\u010dnemo te\u010di bolj klecajo\u010de v sklepih, kar pove\u010da mo\u017enost po\u0161kodb, ki jih za\u010dutimo na zunanji strani boka, kolena, na prednji strani kolena ali na notranji strani kolena in goleni.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c\">\n.flex_column.av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6xf7ri-c2c415fe1ed0d27e29ba666476a0292c av_one_full  avia-builder-el-31  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-kfp84o6x-69ad406a8b4eb8488f6696129cdb859e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kolikokrat na teden?<\/h2>\n<p>\u010ce \u017eelite hitro napredovati, boste prav v pogostih tekih videli prilo\u017enost. Dovolite, da vas zaustavim pri tem. Ne tecite vsak dan. V za\u010detni\u0161kih fazah priporo\u010dam celo, da ne te\u010dejo ve\u010d kot dvakrat na teden. \u010ce se jim pri upo\u0161tevanju zgornjega, da te\u010dejo res kratke odseke, po\u010dasi in pri tem delajo kratke hitre korake, vseeno pojavijo dolo\u010dene bole\u010dine, potem je bolje, da ne te\u010dejo niti dvakrat, ampak raje enkrat na teden in da \u0161e po\u010dasneje pove\u010dujejo koli\u010dino teka.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kfp84o6x-69ad406a8b4eb8488f6696129cdb859e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Zato je klju\u010dno, da se pri teku ne mu\u010dite, ampak negujete. Tecimo torej na \u010dloveku prijazen na\u010din. Pri tem \u010dutimo tek kot nekaj prijetnega, kar nas sprosti in napolni z veseljem in hvale\u017enostjo.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Predstavil bi vam rad 5 najzna\u010dilnej\u0161ih za\u010detni\u0161kih napak, ki jih tako pogosti po\u010dnejo teka\u010di. Te napake so: da te\u010dejo predale\u010d, prehitro,&#8230;<\/p>\n","protected":false},"author":12,"featured_media":4292,"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":[],"class_list":["post-4286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","category-tekaski-trener"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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