{"id":5446,"date":"2021-08-09T15:52:10","date_gmt":"2021-08-09T13:52:10","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=5446"},"modified":"2022-02-22T12:01:20","modified_gmt":"2022-02-22T11:01:20","slug":"tek-in-poletje","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2021\/08\/tek-in-poletje\/","title":{"rendered":"Tek in poletje"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-c9e8ye-d7273a0a24c526bfdc873e85e12df0c9\">\n.flex_column.av-c9e8ye-d7273a0a24c526bfdc873e85e12df0c9{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-c9e8ye-d7273a0a24c526bfdc873e85e12df0c9 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-ks4o3heo-7915a7434db04bc46322488c358177eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Tek in poletje<\/strong><\/h2>\n<p><strong>Pi\u0161e: Urban Praprotnik, teka\u0161ki trener Intersport<\/strong><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks4o5nwy-7dc3e7afc57df9f2dc319384faf042da '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tekli smo iz Ljubljane v Logarsko dolino. To skupaj znese okoli 77 kilometrov. V lahkotnem tempu z rednimi vmesnimi odseki hoje se da potovati res dale\u010d in prijetno. Do Kamnika nam je vsem \u0161lo odli\u010dno. Potem pa se je temperatura iz kilometra v kilometer pove\u010devala. Pihal je rahel vetri\u010d, a \u017eal ravno v smeri na\u0161ega teka, kar je pomenilo, da nas veter ni prav ni\u010d ohlajal. Postalo je prav zadu\u0161ljivo vro\u010de. Na\u0161a teka\u0161ka mo\u010d je za\u010dela pe\u0161ati. V senci pod lipo smo se za nekaj minut ustavili in se vsaj malo ohladili. Na\u0161e napredovanje pa se je zelo upo\u010dasnilo. Na eni od okrep\u010devalnic sem se zaradi opravkov zadr\u017eal nekoliko dlje od soteka\u010dev, ki so mi u\u0161li.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks4o64q6-36a6dd4b8e76aa72d0bf0b8f1e334268 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ker sem jih \u017eelel \u010dim hitreje dohiteti, sem dvignil tempo. Na cesti, ki se stalno vzpenja in vodi proti \u010crnivcu, sem jih tudi ujel. A sem v to vlo\u017eil kar precej svojih mo\u010di. Skupaj smo zavili na strmo gozdno cesto, ki pripelje naravnost na prelaz Kranjski Rak. V ta klanec smo seveda hodili, v obraz pa sem bil rde\u010d kot rak. Predstavljal sem si, da se bom med to hojo spo\u010dil in pridobil mo\u010di za naprej. To se obi\u010dajno tudi zgodi. \u010ce si utrjen teka\u010d, je hoja namre\u010d neke vrste po\u010ditek. Tokrat pa je bilo druga\u010de. Z veliko te\u017eavo sem hodil in sem se moral pogosto ustavljati. Nisem bil zadihan, a sem bil vseeno \u010disto brez mo\u010di. In vro\u010d. Z muko sem le prilezel do okrep\u010devalnice na prelazu. Tam sem se kon\u010dno usedel na klop v senci, obmiroval in pil.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks4o6ezb-8bc6686be844b85ed45f31eb960d0323 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Biti pri miru mi je res najbolj prijalo. \u010ceprav je bilo \u0161e dobrih 30 kilometrov do Logarske doline sem se takrat tam odlo\u010dil, da je tokrat tu tudi moj cilj. Nadaljevati res ne bi bilo pametno. Soteka\u010di so odtekli naprej, jaz pa sem prisedel v spremljevalni kombi. \u010cutil sem, kako mi mirovanje iz minute v minuto koristi, da slabost po\u010dasi izhlapeva in se dobro po\u010dutje vra\u010da. Hvale\u017een sem si bil, da sem se odlo\u010dil tek predhodno dokon\u010dati.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ah7i86-1ad33ebc6b5b527afc724aa4b4348cd5\">\n.flex_column.av-ah7i86-1ad33ebc6b5b527afc724aa4b4348cd5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ah7i86-1ad33ebc6b5b527afc724aa4b4348cd5 av_one_half  avia-builder-el-5  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-ks4o6x7a-081df532f7b8b532f79d3294118396f7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Do\u017eivel sem pregretost telesa, ki bi se z nadaljevanjem teka lahko nevarno dodatno pove\u010dala. In ni redkost, da se to teka\u010dem tudi dogaja. Velikokrat pa pri tem krivdo za slabo po\u010dutje, izgubo mo\u010di, omoti\u010dnost \u017eal po krivem naprtimo dehidraciji.<\/p>\n<p>Kadar je vro\u010de, mi pa te\u010demo, je mo\u017eno res za oboje, tako pregretost kot dehidracija. Dobro pa je razlikovati med njima, saj nam to omogo\u010da, da ponudimo telesu to, kar res potrebuje: ohladitev ali pija\u010do.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks4obcjk-fec2c912f8e025d3f2952063b5c16b39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ce smo pregreti, mi pa mislimo, da smo dehidrirani, se bomo nalivali in mislili, da bo to pomagalo. Ne bo. S pretiranim pitjem teko\u010dine preko ob\u010dutka \u017eeje si poleg pregretosti na nek na\u010din izpiramo kri, ko se nam nevarno zmanj\u0161uje koncentracija natrija v krvi.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-wutd2-aea23da229db1147f57e42379f3a5742\">\n.flex_column.av-wutd2-aea23da229db1147f57e42379f3a5742{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-wutd2-aea23da229db1147f57e42379f3a5742 av_one_half  avia-builder-el-8  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-ks4ob0gv-67a58337c6d83f45f1daab18a8973299\">\n.avia-image-container.av-ks4ob0gv-67a58337c6d83f45f1daab18a8973299 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ks4ob0gv-67a58337c6d83f45f1daab18a8973299 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ks4ob0gv-67a58337c6d83f45f1daab18a8973299 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-5447 avia-img-lazy-loading-not-5447 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija.jpg\" alt='' title='Hidracija'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Hidracija-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7svkjq-c283c3804ccecc204326508431f66f08\">\n.flex_column.av-7svkjq-c283c3804ccecc204326508431f66f08{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-7svkjq-c283c3804ccecc204326508431f66f08 av_one_full  avia-builder-el-10  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-ks4oca0d-c7c8cbe5c5a4f913e4b38e4dc2333c55 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prvi, ki je ta pojav ugotovil pri ultramaratoncih, je bil svetovno priznani \u0161portni zdravnik Tim Noakes in to v za\u010detku devetdesetih let prej\u0161njega stoletja. Takrat je bila promocija \u0161portnih napitkov \u017ee desetletje v pogonu. Poleg promocije dodatnih sladkorjev, ki resni\u010dno pomagajo ohranjati mo\u010d pri naporih dalj\u0161ih od 90 minut, je temeljila na opozarjanju na nevarnosti dehidracije. Pogosto je bila uporabljena trditev, da 2 % izgube telesne teko\u010dine vpliva na zmanj\u0161anje \u0161portnega dose\u017eka. Ali res? Ne.<\/p>\n<p>\u010clovek lahko s potenjem izgubi tudi do 4 % telesne te\u017ee, pa bo \u0161e vedno zmo\u017een najve\u010djih dose\u017ekov. V mojem primeru to pomeni, da lahko izgubim nekje do 3 litre vode. Da grem lahko toliko v minus, pa se bom \u0161e vedno izdatno potil. Telo bo \u0161e vedno lahko delovalo optimalno.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-54ymzq-4e90a85fd24329ea53463b043cfc7482\">\n.flex_column.av-54ymzq-4e90a85fd24329ea53463b043cfc7482{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-54ymzq-4e90a85fd24329ea53463b043cfc7482 av_one_half  avia-builder-el-12  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-ks4oyrd5-58f68ec61404514334aaab8c625ae55f\">\n.avia-image-container.av-ks4oyrd5-58f68ec61404514334aaab8c625ae55f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ks4oyrd5-58f68ec61404514334aaab8c625ae55f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ks4oyrd5-58f68ec61404514334aaab8c625ae55f 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-5448 avia-img-lazy-loading-not-5448 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti.jpg\" alt='' title='Tek poleti'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Tek-poleti-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-f08na-a9ac110052a83f42885b80770ea25859\">\n.flex_column.av-f08na-a9ac110052a83f42885b80770ea25859{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-f08na-a9ac110052a83f42885b80770ea25859 av_one_half  avia-builder-el-14  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-ks4ocwra-ac3d59b3866dfc1a57493179560e2a43 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ker se je ponavljanje o nevarnosti dehidracije med \u0161portnim naprezanjem tako zelo zasidralo v splo\u0161no zavest, ob te\u017eavah \u0161portnika v vro\u010dem skoraj vsi pomislijo na to, da mu primanjkuje vode. Pa to pri tekih, kraj\u0161ih od 42 kilometrov, to zelo te\u017eko dose\u017eemo, sploh \u010de redno pijemo po malem in to po nareku \u017eeje. \u010ce pijemo toliko, kolikor smo \u017eejni, je to najbolje. Pri ultramaratonskih razdaljah je menda pitje zgolj po nareku \u017eeje kljub vsemu premajhno.<\/p>\n<p>Dobro je, da sta takrat pija\u010da in jeda\u010da dodatno premi\u0161ljeno izbrana in na\u010drtovana.<\/p>\n<p>Nikakor pa ne dr\u017ei, da je ve\u010d tudi bolje. Pijmo torej po pameti, tudi kadar ne pijemo alkohola.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-36hzjq-88cc42c1c11a6f1b8a4271a7dc676c5d\">\n.flex_column.av-36hzjq-88cc42c1c11a6f1b8a4271a7dc676c5d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-36hzjq-88cc42c1c11a6f1b8a4271a7dc676c5d av_one_full  avia-builder-el-16  el_after_av_one_half  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-ks4ouqg1-c5836e0229341f65a7a6911786dc1469 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ko torej v vro\u010dem izgubljamo mo\u010di, se po\u010dutimo vse \u0161ibkej\u0161e, nismo \u017eejni in la\u010dni, se moramo nujno ustaviti v senci, mirovati in \u010de je mo\u017eno, hladiti s hladno, a ne ledeno mrzlo vodo po obrazu, rokah in stopalih. Na teh mestih najbolje izgubljamo odve\u010dno toploto. \u010ce je voda ledeno mrzla, lahko pride do o\u017eanja \u017eilic na ko\u017ei, s tem pa se zmanj\u0161a pretok skozi njih in zanimivo, upo\u010dasni se ohlajanja jedra telesa.<\/p>\n<p>\u010clovek je med vsemi drugim \u010dlani \u017eivalskega kraljestva evolucijsko najbolje prilagojen na tek v vro\u010dem. A ko prekora\u010dimo ogretost telesa nad 40 stopinj Celzija, pridemo v obmo\u010dje, ki je lahko tudi za nas smrtno nevarno. Ne bodimo torej \u017ertve vnaprej postavljenih ciljev. Cilje po potrebi prilagajajmo in bodimo ponosni tudi na njih. Rad se spomnim na klopco na Kranjskem Raku, kjer sem ugotovil, da je zaradi spleta okoli\u0161\u010din moj teka\u0161ki cilj tisti dan ravno tam.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks4ouqg1-c5836e0229341f65a7a6911786dc1469 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U\u017eivajmo v poletnem teku v vro\u010dem, a ko prenehamo u\u017eivati, je o\u010ditno napo\u010dil \u010das, da se ohladimo s po\u010ditkom. Izkoristimo poletje, da nas jeseni ne bo grenila ugotavitev, da je poletje minilo, mi pa ga nismo do\u017eiveli!<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tekli smo iz Ljubljane v Logarsko dolino. To skupaj znese okoli 77 kilometrov. V lahkotnem tempu z rednimi vmesnimi odseki hoje se da potovati res dale\u010d in prijetno. Do Kamnika nam je vsem \u0161lo odli\u010dno, potem pa&#8230;.<\/p>\n","protected":false},"author":12,"featured_media":5449,"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":[],"class_list":["post-5446","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>Teka\u0161ki trener Intersport Urban Praprotnik svetuje: Tek in poletje<\/title>\n<meta name=\"description\" content=\"Teka\u0161kega trenerja Intersport, Urbana Praprotnika, smo povpra\u0161ali po nasvetu in izku\u0161njah s tekom v vro\u010dih poletnih mesecih.\" \/>\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\/2021\/08\/tek-in-poletje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Teka\u0161ki trener Intersport Urban Praprotnik svetuje: Tek in poletje\" \/>\n<meta property=\"og:description\" content=\"Teka\u0161kega trenerja Intersport, Urbana Praprotnika, smo povpra\u0161ali po nasvetu in izku\u0161njah s tekom v vro\u010dih poletnih mesecih.\" \/>\n<meta property=\"og:url\" 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