{"id":5455,"date":"2021-08-10T15:47:51","date_gmt":"2021-08-10T13:47:51","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=5455"},"modified":"2022-02-22T12:02:07","modified_gmt":"2022-02-22T11:02:07","slug":"priprave-na-tek-po-daljsem-premoru","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2021\/08\/priprave-na-tek-po-daljsem-premoru\/","title":{"rendered":"Priprave na tek po dalj\u0161em premoru"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 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-ks631og4-bb2bf06322e6352d855472d2fd036dac '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Priprave na tek po dalj\u0161em premoru<\/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-ks6327ku-699f56fae2c68e30eea8603d2317ea67 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u201cLudi Slovenci\u201d je pri na\u0161ih ju\u017enih sosedih misel, ko vidijo teka\u010da, kolesarja ali hribovca, kako se vsak na svoj na\u010din iz vro\u010dega poletnega dne trudi iztisniti nekoliko ve\u010d kot ponujata le kopanje v morju in iskanje sence pod borovci. Tudi pole\u017eavanje sicer seveda prija, a po primerno napornem treningu prija \u0161e bolj.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks632sva-85d3ff9b47992a4c04abf9a5c1ac7df7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ni pa redko, da kdo od nas podle\u017ee te\u017ei napornega po\u010divanja in se mu ob zvo\u010dni kopeli glasnih skr\u017eatov preprosto ne da. Dopust eni pre\u017eivimo tako, drugi pa druga\u010de in teden ali dva nista zares usodna za na\u0161o \u201ckariero\u201d rekreativnega \u0161portnika. Ko pa brez pravega razloga pustimo, da zaporedno minevajo tedni brez teka\u0161kih obremenitev, pa je skrajni \u010das, da se\u00a0 brcnemo v rit. In to najbolje kar sami, ker takrat veliko manj boli. Prepri\u010dan sem tudi, da je to celo ena od klju\u010dnih ve\u0161\u010din za ohranjanje ustrezne rednosti treningov, \u010detudi nam tu pa tam ka\u0161en teden ali dva padeta ven.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks6336d3-413a04218bc3be3ca9527ee2207ef86f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ce na to brco po\u010dakamo mesec ali dva pa je pametno, da se po poletnem lenarjenju teka lotimo z dodatno premi\u0161ljenostjo. Zakaj? Ker se na\u0161e telo v ve\u010dtedenski odsotnosti teka\u0161kih obremenitev prilagodi na manj\u0161e obremenitve, o\u0161ibi se.<\/p>\n<p>Ne izgubimo le dela na\u0161e vzdr\u017eljivostne kondicije v obliki upada maksimalne porabe kisika, zni\u017eanja anaerobnega pragu in manj\u0161e odpornost na utrujenost, ampak se odsotnost teka pozna tudi na kosteh, sklepih in vezivnih tkivih. \u010ce bi pri ve\u010d mese\u010dni odsotnosti teka \u0161lo le za upad vzdr\u017eljivostne pripravljenosti, potem bi bil povratek v tek bistveno la\u017eji in manj tvegan.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_half-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-79ff81c021393065cee878051452f6a6 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'     ><section  class='av_textblock_section av-ks633o7q-8a817f1f94b6dccaf00b7e9084abf4d9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Po dalj\u0161em teka\u0161kem premoru je verjetnost, da se pri teku po\u0161kodujemo, precej ve\u010dja kot pa kadar te\u010demo redno. Trajajo\u010da odsotnost teka\u0161kih obremenitev vodi v \u0161ibenje vseh tkiv, ki so pri teku bolj obremenjene. To so kosti, vezivna ter hrustan\u010dna tkiva in mi\u0161ice od stopala in vse do hrbtenice. Na\u0161e telo je mo\u010dno toliko, kolikor ga obremenjujemo. Tek pa je v primerjavi z drugimi gibanji, npr. s hojo in kolesarjenjem pomembno bolj obremenilen in prav zaradi tega tudi bolj krepilen.<\/p>\n<p>Dobro je vedeti, da so navpi\u010dne sile reakcije podlage, ko pri teku stopimo na tla, pribli\u017eno 2 do 3-krat ve\u010dje kot pri hoji.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-49f6e875884219cf77c24341e550af53\">\n.flex_column.av-av_one_half-49f6e875884219cf77c24341e550af53{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-49f6e875884219cf77c24341e550af53 av_one_half  avia-builder-el-7  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-ks63vhss-2a3962b50179cdebdfa6c3af008fa3fa\">\n.avia-image-container.av-ks63vhss-2a3962b50179cdebdfa6c3af008fa3fa img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ks63vhss-2a3962b50179cdebdfa6c3af008fa3fa .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ks63vhss-2a3962b50179cdebdfa6c3af008fa3fa av-styling- avia-align-center  avia-builder-el-8  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-5393 avia-img-lazy-loading-not-5393 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport.jpg\" alt='' title='Trail tek_Intersport'  height=\"800\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport.jpg 800w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/07\/Trail-tek_Intersport-705x705.jpg 705w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-9  el_after_av_one_half  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ks634ckx-1e32c5d6ec3a2817d4b91d9967eb1f8d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Kaj torej narediti, \u010de smo mesec, dva ali celo dlje abstinirali od teka?<\/strong><\/h2>\n<p>Teka se lotimo spo\u0161tljivo, ne pa zaletavo. \u010ce smo na primer v preteklosti \u017ee pogosto tekli 10 pa tudi 21 kilometrov, je dobro, da na to vsaj za nekaj tednov malo pozabimo. Ne tecimo po spominu in trenutnem navdihu, ampak po na\u010drtu. Za\u010detna zagretost nas lahko kmalu postavi na hladno. Kako pa med tekom sploh \u010dutimo, da ne bi \u017ee na prvem po-abstinen\u010dnem teku prekomerno preobremenili mi\u0161ic? V bistvu ne \u010dutimo. Preobremenitev za\u010dutimo \u0161ele naslednji dan, ko nam peko\u010da mi\u0161i\u010dna bole\u010dina okrni na primer hojo po stopnicah. Mi\u0161ice s stokanjem zamujajo. Koliko pa zamujajo vezivna tkiva in hrustanec? Obi\u010dajno \u0161e dlje. Sploh hrustanec je \u010disto tiho, vse dokler se res ne po\u0161koduje do te mere, da pride do otekanja sklepa.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks635pjt-dbdbbeecb082c31377383c455ff8a225 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Pogostost<\/strong><\/li>\n<\/ul>\n<p>Prva dva tedna je povsem primerno, da te\u010demo le 1 do 2x v tednu, druga dva tedna 2 do 3x, tretja dva pa \u017ee 3 do 4x.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks6362bc-160da69f5d5d91ba43b271f1bbb40a77 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Koli\u010dina<\/strong><\/li>\n<\/ul>\n<p>Tedenska koli\u010dina naj se postopoma pove\u010duje. \u010ce smo bili prej vajeni te\u010di 30 do 50 kilometrov na teden, potem bodimo zdaj zadovoljni s 15 do 25 tedenskih teka\u0161kih kilometrov. Najdalj\u0161i posami\u010dni tek pa naj bo vsaj polovico kraj\u0161i kot smo ga bili vajeni pred prekinitvijo s tekom. Potem iz tedna v teden to dol\u017eino podalj\u0161ajmo za okoli 10 %.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks636ecj-92ac98b0cc823c52d7626da7260fb68c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><strong>Intenzivnost<\/strong><\/li>\n<\/ul>\n<p>Pri hitrosti teka naj nas vodi prijeten ob\u010dutek globokega dihanja, ko ne lovimo sape in se lahko med tekom tudi pogovarjamo. Kraj\u0161ih hitrih tekov ne delajmo na vso mo\u010d ampak z nadzirano mo\u010djo, ko pilimo teko\u010de gibanje nog, rok, ramenskega obro\u010da in trupa.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ks636og9-73b69b8ca3a05aa39ccbaab3d2e518b4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ko nimamo \u010dasa za tek, ga poi\u0161\u010dimo. Ko nimamo volje za tek, jo prebudimo. Ko imamo \u010das in voljo, potem premoremo vedno ve\u010d \u010dasa in volje, pa ne samo za tek. Iz vidika dobrodejnih u\u010dinkov\u00a0 je najbolje, da te\u010demo redno in v okvirih obremenitev, na katere je na\u0161e telo vajeno. Ko torej na dopustu globoko dihamo v klanec in nam pot kaplja iz nosu, takrat za ne \u0161portne ljudji, ki na terasi srkajo jutranjo kavo, morda res zgledamo malo nori. A norost ima \u0161tevilne obraze. \u010ce smo zaradi te norosti bolj\u0161i do sebe in drugih, potem bodimo pa\u010d tudi malo nori. Spla\u010da se.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cLudi Slovenci\u201d je pri na\u0161ih ju\u017enih sosedih misel, ko vidijo teka\u010da, kolesarja ali hribovca, kako se vsak na svoj na\u010din iz vro\u010dega poletnega dne trudi iztisniti nekoliko ve\u010d kot ponujata le kopanje v morju in iskanje sence pod borovci.<\/p>\n","protected":false},"author":12,"featured_media":5456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"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-5455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tekaski-trener"],"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 svetuje: Priprave na tek po dalj\u0161em premoru<\/title>\n<meta name=\"description\" content=\"Po dalj\u0161em teka\u0161kem premoru je verjetnost, da se pri teku po\u0161kodujemo, ve\u010dja. 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