{"id":11419,"date":"2016-10-28T05:06:36","date_gmt":"2016-10-28T03:06:36","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/10\/22\/maratonci-ne-spreglejte-zadnji-nasveti-pred-20-ljubljanskim-maratonom\/"},"modified":"2016-11-10T22:52:41","modified_gmt":"2016-11-10T21:52:41","slug":"maratonci-ne-spreglejte-zadnji-nasveti-pred-21-ljubljanskim-maratonom","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/maratonci-ne-spreglejte-zadnji-nasveti-pred-21-ljubljanskim-maratonom\/","title":{"rendered":"MARATONCI, NE SPREGLEJTE: Zadnji nasveti pred 21. Ljubljanskim maratonom"},"content":{"rendered":"

Dolgo smo \u010dakali in trenirali, sedaj pa je kon\u010dno nastopil \u010das za teka\u0161ki dogodek leta, ki bo preizkusil va\u0161o vzdr\u017eljivost ter celoletne priprave. Na tem mestu smo za vas pripravili nasvete glavnega trenerja adidas \u0161ole teka, Bla\u017ea Stro\u017eerja, ki je letos vodil uradne priprave na maraton. Vas zanima, kako pre\u017eiveti zadnjih 24 ur pred Volkswagen 21. Ljubljanskim maratonom?<\/strong>\u00a0<\/strong><\/p>\n

\n\t\t\t\t\t
Legendaren prizor z lanskega Ljubljanskega maratona (foto:Profimedia)<\/figcaption><\/figure>\n
    \n
  1. Kaj po\u010deti dan pred maratonom?<\/strong><\/li>\n<\/ol>\n

    Na dan pred maratonom se poskusite \u010dim bolj sprostiti in spo\u010diti. Zjutraj se lahko odpravite na kraj\u0161i tek, ki ne sme biti dalj\u0161i od tridesetih minut, v sklopu tega pa naredite tri do \u0161tiri kratke \u0161printe. Tekom dneva poskusite v telo vnesti \u010dim ve\u010d teko\u010dine, pomembno je, da pijete tudi, ko niste \u017eejni. Za kosilo in ve\u010derjo si privo\u0161\u010dite obrok, ki je sestavljen predvsem iz ogljikovih hidratov, priporo\u010damo okusne testenine, ri\u017e ali krompir. Preden se odpravite v posteljo, si pripravite vse, kar potrebujete za naslednji dan. Uredite si obla\u010dila, namestite \u0161tartno \u0161tevilko in \u010dip ter \u017ee vnaprej pripravite vso hrano ter pija\u010do.<\/p>\n

      \n
    1. Kdaj se odpraviti spat?<\/strong><\/li>\n<\/ol>\n

      Za dober nastop je spanec izredno pomemben, zato se v posteljo odpravite dovolj zgodaj. \u0160tevilne raziskave so pokazale, da je najbolj kakovosten spanec pred polno\u010djo, zato je najbolj\u0161e, da se spat odpravite \u017ee pred deseto uro.\u00a0\u00a0<\/strong><\/p>\n

        \n
      1. Kaj pojesti za zajtrk?<\/strong><\/li>\n<\/ol>\n

        adidasov trener Bla\u017e Stro\u017eer priporo\u010da, da se na dan teka\u0161ke prireditve izognete ve\u010djim in te\u017eko prebavljivim obrokom ter si raje privo\u0161\u010dite obrok iz ogljikovih hidratov z nizkim glikemi\u010dnim indeksom. Nasprotno pa vam bodo med tekom najbolj v pomo\u010d ogljikovi hidrati z visokim glikemi\u010dnim indeksom, ki hitro prehajajo v kri. Za zajtrk pred tekmo si privo\u0161\u010dite obrok, ki je bogat z ogljikovimi hidrati, vendar ni te\u017eak. Izbirate lahko med skodelico kosmi\u010dev s suhim sadjem in ri\u017eevim mlekom, \u010dokolinom z banano, kruhom z maslom ter marmelado ali medom. Sicer pa s hrano ne komplicirajte preve\u010d in jejte to, kar si telo za\u017eeli ter kar tudi obi\u010dajno jeste, da si ne boste povzro\u010dali nepotrebnih \u017eelod\u010dnih te\u017eav.<\/p>\n

          \n
        1. Kako se oble\u010di za maraton?<\/strong><\/li>\n<\/ol>\n

          Obla\u010dila, ki jih boste nosili na maratonu, so vsekakor odvisna od vremena in temperature. Pred samim ogrevanjem in tekom je dobro, da ste bolj oble\u010deni, med samim tekom pa se po potrebi slecite. Zato vam pri adidasu priporo\u010dajo, da imate oble\u010dena obrabljena obla\u010dila, ki vam jih ne bo te\u017eko zavre\u010di. Predvsem pa je pomembno, da oble\u010dete obla\u010dila, ki so udobna in odvajajo vlago od telesa po \u00bbsistemu \u010debule\u00ab oz. ve\u010djega \u0161tevila tankih plasti.<\/p>\n

            \n
          1. Kako se pripraviti na start?<\/strong><\/li>\n<\/ol>\n

            Priporo\u010dljivo je, da startno \u0161tevilko dvignete \u017ee nekaj dni prej, na samo prireditev pa prispete dovolj \u010dasa pred startom. Tako boste imeli \u010das, da se primerno pripravite in osredoto\u010dite na tekmovanje. Udele\u017eenci adidas \u0161ole teka se bodo pred startom ogreli z rahlim tekom, poskoki in atletsko abecedo. \u010ce se boste tudi vi odlo\u010dili za raztezanje, pa s tem nikar ne pretiravajte.<\/p>\n

              \n
            1. Pri\u010dnite po\u010dasneje!<\/strong><\/li>\n<\/ol>\n

              adidasov trener opozarja, da se nam lahko po za\u010detku tekme pogosto zgodi, da nas mno\u017eica potegne s seboj in te\u010demo hitreje, kot zmoremo. Veliko bolj priporo\u010dljivo je, da pri\u010dnete po\u010dasneje. \u010ce vam ostane dovolj mo\u010di, hitrost dodajajte na koncu. V primeru, da uporabljate merilec sr\u010dnega utripa pa je vsekakor pametno, da ga upo\u0161tevate.<\/p>\n

                \n
              1. Kako se motivirati med tekom?<\/strong><\/li>\n<\/ol>\n

                \u010ce boste med tekom dobili ob\u010dutek, da ne zmorete ve\u010d, najprej stisnite zobe in poskusite prebroditi krizo. Pogosto pomaga, da spremenite ritem dihanja, nekajkrat globoko vdihnete in izdihnete, dodatno mo\u010d pa si lahko naberete tudi z napitki na postojankah. \u010ce pa bo kljub temu prete\u017eko, gre najverjetneje za po\u0161kodbo in je bolje, da tek predhodno kon\u010date.\u00a0\u00a0<\/strong><\/p>\n

                  \n
                1. Regeneracija po prihodu v cilj<\/strong><\/li>\n<\/ol>\n

                  Ciljno \u010drto smo pretekli, sedaj je na vrsti regeneracija, ki je najpomembnej\u0161a dve uri po teku, saj so takrat mi\u0161ice najbolj dovzetne za nadome\u0161\u010danje porabljenega glikogena. Trener Stro\u017eer nam je prijazno svetoval, da je po kon\u010dani preizku\u0161nji priporo\u010dljivo zau\u017eiti 2 g beljakovin in 40 g ogljikovih hidratov na kilogram telesne te\u017ee, kar bo pripomoglo k bolj\u0161i ter hitrej\u0161i regeneraciji. Prav tako morate paziti tudi na koli\u010dine popite teko\u010dine, saj ste jo med tekom ogromno izgubili s potenjem in dihanjem. In \u0161e najbolj\u0161a novica – v naslednjih dneh si obvezno privo\u0161\u010dite tudi kak\u0161no masa\u017eo ali pa kraj\u0161i raztek, ki bo pomagal odpravljati mle\u010dno kislino. Tako boste ponovno pripravljeni na doseganje novih teka\u0161kih uspehov!<\/p>\n

                   <\/p>\n","protected":false},"excerpt":{"rendered":"

                  Vas zanima, kako najbolje pre\u017eiveti zadnjih 24 ur pred maratonom? Trener predstavlja 8 klju\u010dnih nasvetov!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1633,1634,1635],"source":[1518,1556],"supertag":[],"acf":[],"yoast_head":"\nMARATONCI, NE SPREGLEJTE: Zadnji nasveti pred 21. Ljubljanskim maratonom - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/maratonci-ne-spreglejte-zadnji-nasveti-pred-21-ljubljanskim-maratonom\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MARATONCI, NE SPREGLEJTE: Zadnji nasveti pred 21. 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