{"id":9920,"date":"2023-03-14T07:00:57","date_gmt":"2023-03-14T06:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2023\/03\/adidas-ucl-pro-istanbul-uradna-nogometna-zoga-lige-prvakov-2022-23\/"},"modified":"2023-03-22T10:35:50","modified_gmt":"2023-03-22T09:35:50","slug":"osnove-teka-kako-do-pravih-rezultatov","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2023\/03\/osnove-teka-kako-do-pravih-rezultatov\/","title":{"rendered":"Osnove teka: Kako do pravih rezultatov?"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><p><section  class='av_textblock_section av-lbp6xijy-731912cfd148d2cbabb3c75da94eab39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ne glede na to, ali ste na za\u010detku svoje teka\u0161ke kariere ali je va\u0161 korak \u017ee pre\u0161el na hitrej\u0161i tempo, lahko svoj tek izbolj\u0161ate z nekaj preprostimi in klju\u010dnimi osnovami. Med tekom spodbujamo delovanje kardiovaskularnega in mi\u0161i\u010dno-skeletnega sistema. Oba sistema se morata pri vsaki vadbi privaditi novim gibom in se okrepiti, zato je pomembno, da intenziteto va\u0161ih treningov pove\u010dujete po\u010dasi in enakomerno. Tako telesu omogo\u010dite \u010das za regeneracijo in se izognete neljubim po\u0161kodbam. Da bi izbolj\u0161ali teka\u0161ke rezultate lahko gibanje razdelimo na 4 podro\u010dja:<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lf7ziuh8-d389374c051c080f88da5f3c13be839f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ol>\n<li>Priprave in ogrevanje<\/li>\n<li>Teka\u0161ki trening<\/li>\n<li>Trening za mo\u010d<\/li>\n<li>Regeneracija<\/li>\n<\/ol>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-k596gj-75e0e485f2fadeb42497ded5e2cda5f8 av_one_full  avia-builder-el-3  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lewpofj1-219b53373615e66c86d0fb88edded266 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Priprave in ogrevanje<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ldn07mnv-8ee2aba2dc982032a8582a63e58b1690 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u0160e pred tekom morate svoje telo pripraviti na prihajajo\u010de gibe z aktivacijo pravih mi\u0161ic. Brez zadostnega ogrevanja tvegamo nestabilnost med tekom, napetost v mi\u0161icah in bole\u010dino, neogretost pa lahko privede tudi do po\u0161kodb. Primerna predpriprava je torej recept za uspe\u0161en tek.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-hijyz7-75af03cfcd976c6d044cf0a3905b6153 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-76kjyo-5e195f40263c335b1bbfda0f565db02f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Teka\u0161ki trening<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lewq41k3-a59173c62a107f0cd37b216a5c043568 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: left\">Ve\u010dina misli, da dlje kot te\u010dejo, bolj\u0161i bodo postali. To ni nujno res, saj potrebujejo kosti, mi\u0161ice in tetive \u010das, da se privadijo na nove aktivnosti. Ve\u010d kot treniramo, ve\u010d \u010dasa za regeneracijo potrebujemo. Za za\u010detnike odli\u010den trening sestavlja kombinacija hoje in teka. Vzemite si \u010das in po\u010dasi napredujte do teka na dalj\u0161e razdalje.<\/p>\n<\/div><\/section><\/p><\/div>\n<div class='flex_column_table av-lf80y4my-629d216b3c1d4cc73dd84fc70491afe3 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-lf80y4my-629d216b3c1d4cc73dd84fc70491afe3 av_one_half  avia-builder-el-9  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lf80niam-2abc24da44a67d71753276d88930a08b\">\n.avia-image-container.av-lf80niam-2abc24da44a67d71753276d88930a08b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lf80niam-2abc24da44a67d71753276d88930a08b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lf80niam-2abc24da44a67d71753276d88930a08b av-styling- av-img-linked avia-align-center  avia-builder-el-10  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\"><a href=\"https:\/\/www.intersport.si\/adidas-ucl-pro-is-nogometna-zoga-752053\" class='avia_image '  aria-label='Osnove teka'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-9937 avia-img-lazy-loading-not-9937 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka.jpg\" alt='' title='Osnove teka'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div><\/div><\/div><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-5axa7k-578d0f1772ee12ed41e5de288e1c9b4d av_one_half  avia-builder-el-11  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lf7zljvm-5cf21982dfa28e5e0f278f87c0abb285 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nasveti za pravilno teka\u0161ko dr\u017eo<\/p>\n<ol>\n<li>Vzravnajte se in ostanite karseda spro\u0161\u010deni<\/li>\n<li>Roke naj se prosto gibajo ob telesu \u2013 podobno nihalu<\/li>\n<li>Sprostite ramena in ne stiskajte pesti<\/li>\n<\/ol>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div  class='flex_column av-3tz7ds-8f102d10aa2680278270b7c09c7ed125 av_one_full  avia-builder-el-13  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-lf7znf6e-ebfcb386b56bac9159280f672252144f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Za bolj\u0161e teka\u0161ke rezultate razdelimo tek na \u0161tiri kategorije:<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-81qt74-992447ccc4aaa2b35579e675c475a7b9\">\n#top .hr.hr-invisible.av-81qt74-992447ccc4aaa2b35579e675c475a7b9{\nheight:20px;\n}\n<\/style>\n<div  class='hr av-81qt74-992447ccc4aaa2b35579e675c475a7b9 hr-invisible  avia-builder-el-15  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lf7znm0a-538539a5d06642058f95293c7d129b14 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ol>\n<li>\n<h5><strong>Lahkoten tek<\/strong><\/h5>\n<\/li>\n<\/ol>\n<p>Pri lahkotnem teku ohranjate svojo aerobno zmogljivost, mi\u0161icam pa hkrati omogo\u010date regeneracijo in vzdr\u017eevanje mo\u010di. Med lahkotnim tekom se lahko brez te\u017eav veliko pogovarjate in se pri tem ne utrudite. Va\u0161 sr\u010dni utrip naj bi dosegel 60\u201370 % maksimalnega sr\u010dnega utripa. Za regeneracijo je dovolj 12-urni po\u010ditek.<\/p>\n<ol start=\"2\">\n<li>\n<h5><strong>Dolg tek<\/strong><\/h5>\n<\/li>\n<\/ol>\n<p>Z dolgimi teki lahko ob\u010dutno izbolj\u0161ate svojo aerobno zmogljivost in mi\u0161i\u010dno mo\u010d. Med tekom morate biti sposobni vzdr\u017eevati pogovor, a vseeno ne toliko kot pri lahkotnem teku. Podobno naj bi va\u0161 utrip dosegel 60\u201370 % maksimalnega sr\u010dnega utripa. Za regeneracijo je dovolj 24-urni po\u010ditek.<\/p>\n<ol start=\"3\">\n<li>\n<h5><strong>Tempo tek<\/strong><\/h5>\n<\/li>\n<\/ol>\n<p>Tempo teki so namenjeni \u0161e ve\u010djemu izbolj\u0161anju aerobne zmogljivosti, z njim pa hkrati mo\u010dno utrdite svoje mi\u0161ice za dalj\u0161e in hitrej\u0161e teke. Tek naj bo srednje intenziven \u2013 ne prelahkoten in ne preve\u010d naporen. Cilj tovrstnega teka je, da svoje telo pripeljete nad cono udobja, torej, da lahko med tekom spregovorite kak\u0161no besedo, ne pa, da se lahko med tekom tudi pogovarjate. Sr\u010dni utrip naj bi dosegel 70\u201380 % maksimuma, kar pomeni, da boste proti koncu teka \u017ee nekoliko utrujeni. Za regeneracijo potrebujete vsaj 24\u201348 ur.<\/p>\n<ol start=\"4\">\n<li>\n<h5><strong>Intervalni trening<\/strong><\/h5>\n<\/li>\n<\/ol>\n<p>Tovrstni treningi lahko zelo izbolj\u0161ajo va\u0161o aerobno in anaerobno zmogljivost, mi\u0161ice pa utrdijo in pripravijo na hitrej\u0161e teke. Intervalni tek je sestavljen iz hitrih in intenzivnih intervalov teka, ki trajajo kraj\u0161i \u010das (pribli\u017eno 1 minuto) in po\u010dasnej\u0161ih, regeneracijskih intervalov, ki lahko trajajo enako \u010dasa ali nekoliko dlje (1\u20132 minuti). \u010ceprav telo po\u017eenete do vi\u0161ka zmogljivosti v intervalih, so to najte\u017eji in najbolj intenzivni treningi. Va\u0161 sr\u010dni utrip naj bi dosegel kar 80\u201390 % maksimuma. Po intervalnem treningu je priporo\u010dljivih vsaj 36\u201372 ur po\u010ditka.<\/p>\n<\/div><\/section><\/p><\/div>\n<div class='flex_column_table av-lf80yaao-016f19e068646a640ae9641f87171340 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-lf80yaao-016f19e068646a640ae9641f87171340 av_one_half  avia-builder-el-17  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lf7zosi7-7236d7f927d6b17c6a17686f3f187cab '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5 style=\"text-align: right\"><strong>Namig trenerja:<\/strong><\/h5>\n<p style=\"text-align: right\">Vsaka od teh metod ima svoje prednosti. Skrivni recept za dosego najbolj\u0161e forme je kombinacija vseh \u0161tirih vrst treninga.<br \/>\nZa\u010dnite z najpreprostej\u0161imi (lahkoten, dolg in tempo tek) in po treh do \u0161tirih tednih napredujte na intervalne treninge. Ne pozabite: za\u010dnite po\u010dasi in postopoma utrdite svoj kardiovaskularni in mi\u0161i\u010dno-skeletni sistem.<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-ggnaw3-aaade7731ba0870efea71dfef54cb559 av_one_half  avia-builder-el-19  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lewq3ecz-045393ddba436b8016eae383e1e89886\">\n.avia-image-container.av-lewq3ecz-045393ddba436b8016eae383e1e89886 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lewq3ecz-045393ddba436b8016eae383e1e89886 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lewq3ecz-045393ddba436b8016eae383e1e89886 av-styling- av-img-linked avia-align-center  avia-builder-el-20  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\"><a href=\"https:\/\/www.intersport.si\/adidas-ucl-pro-is-nogometna-zoga-752053\" class='avia_image '  aria-label='Osnove teka (2)'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-9939 avia-img-lazy-loading-not-9939 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-2.jpg\" alt='' title='Osnove teka (2)'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-2.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-2-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-2-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/03\/Osnove-teka-2-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5vq634-7bbcaaef415ce1bff99b241c2d5548b8\">\n#top .hr.hr-invisible.av-5vq634-7bbcaaef415ce1bff99b241c2d5548b8{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-5vq634-7bbcaaef415ce1bff99b241c2d5548b8 hr-invisible  avia-builder-el-21  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-egnzur-5bf7ed1d67aa6799a5f22fd740871f4f\">\n#top .flex_column.av-egnzur-5bf7ed1d67aa6799a5f22fd740871f4f{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.responsive #top #wrap_all .flex_column.av-egnzur-5bf7ed1d67aa6799a5f22fd740871f4f{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-egnzur-5bf7ed1d67aa6799a5f22fd740871f4f av_one_full  avia-builder-el-22  el_after_av_hr  el_before_av_hr  first flex_column_div  '     ><section  class='av_textblock_section av-lewppdc8-31b594f24d14ef2fdc14b90916df062e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Trening za mo\u010d<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lewpqc99-90859a220f061a9855f2db6ad57a145f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Trening za mo\u010d je nepogre\u0161ljiv za vsakega teka\u010da. Mo\u010d in utrjena dr\u017ea sta klju\u010dna za ustrezno podporo mi\u0161i\u010dno-skeletnega sistema, ko ta raste in se prilagaja. Mo\u010dnej\u0161i kot boste, bolj uravnote\u017eeno bo va\u0161e telo \u2013 to pa pripomore k zmanj\u0161anju tveganja za nastanek po\u0161kodb med tekom. Za\u010detniki trening za mo\u010d pogosto zanemarijo, a je ravno za njih najbolj koristen in pomemben.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3tnmps-62631da70b4deb5b895bb38145c83ee0\">\n#top .hr.hr-invisible.av-3tnmps-62631da70b4deb5b895bb38145c83ee0{\nheight:20px;\n}\n<\/style>\n<div  class='hr av-3tnmps-62631da70b4deb5b895bb38145c83ee0 hr-invisible  avia-builder-el-25  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2fz800-059b6804e5fcf746eeb87fd4cecd4302\">\n#top .flex_column.av-2fz800-059b6804e5fcf746eeb87fd4cecd4302{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.responsive #top #wrap_all .flex_column.av-2fz800-059b6804e5fcf746eeb87fd4cecd4302{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-2fz800-059b6804e5fcf746eeb87fd4cecd4302 av_one_full  avia-builder-el-26  el_after_av_hr  avia-builder-el-last  first flex_column_div  '     ><section  class='av_textblock_section av-lf7zq2w0-19b36b286478751f04128da1b0af9eee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Po\u010ditek in regeneracija<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u0160e bolj kot je pomemben va\u0161 trening, je pomemben \u010das, ki si ga vzamete za regeneracijo svojega telesa, saj med vsako vadbo svoje telo izpostavljate velikim meram fizi\u010dnega stresa. Najbolj pomembno je, da telesu zagotovimo gibanje z nizko intenziteto (na primer sprehod v naravi ali lahkoten tek), polnovredno prehrano ter veliko hidracije in spanja. K hitrej\u0161i regeneraciji lahko pripomorejo tudi masa\u017ea, raztezanje in joga. Nikakor pa ne smemo pozabiti na mentalno regeneracijo, ki poskrbi, da gibanje ostane u\u017eitek, motivacija pa ne skopni.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-82f5be0ae0af6a64fe3091010b237709\">\n#top .hr.hr-invisible.av-av_hr-82f5be0ae0af6a64fe3091010b237709{\nheight:20px;\n}\n<\/style>\n<div  class='hr av-av_hr-82f5be0ae0af6a64fe3091010b237709 hr-invisible  avia-builder-el-29  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lf7zqcxe-7e38dfb39fb8e57860b01eb773662528 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Vse, kar potrebujete za tek, vas \u010daka v prodajalnah in <strong><a href=\"https:\/\/www.intersport.si\/tek?product_list_order=ow_new_until\">spletni trgovini<\/a> <\/strong>INTERSPORT. Nekaj novosti na teka\u0161kih policah pa je zbranih tudi na na\u0161em blogu <a href=\"https:\/\/www.intersport.si\/blog\/2023\/03\/novosti-na-tekaskih-policah\/\"><strong>tukaj<\/strong><\/a>.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2h6in4-0377279118fd35009049441c8ab3a6ad\">\n#top .hr.hr-invisible.av-2h6in4-0377279118fd35009049441c8ab3a6ad{\nheight:20px;\n}\n<\/style>\n<div  class='hr av-2h6in4-0377279118fd35009049441c8ab3a6ad hr-invisible  avia-builder-el-31  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-lewrp6m4-045fbf8956e1a0d823f4dc4ce6e450b0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pri pripravi \u010dlanka je sodeloval adidasov trener Cesar Augusto de Oliveira.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ne glede na to, ali ste na za\u010detku svoje teka\u0161ke kariere ali je va\u0161 tek \u017ee pre\u0161el na hitrej\u0161i tempo, lahko svoj tek izbolj\u0161ate z nekaj preprostimi in klju\u010dnimi osnovami. <\/p>\n","protected":false},"author":5,"featured_media":9931,"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":[54,386,387],"class_list":["post-9920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-tek","tag-tekaski-nasveti","tag-osnove-teka"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Osnove teka: Kako do pravih rezultatov?<\/title>\n<meta name=\"description\" content=\"Ne glede na to, ali ste na za\u010detku svoje teka\u0161ke kariere ali je va\u0161 tek \u017ee pre\u0161el na hitrej\u0161i tempo, lahko svoj tek izbolj\u0161ate z nekaj ...\" \/>\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\/2023\/03\/osnove-teka-kako-do-pravih-rezultatov\/\" \/>\n<meta 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