{"id":11533,"date":"2016-10-07T09:09:39","date_gmt":"2016-10-07T07:09:39","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/10\/07\/veste-kako-trenirati-v-zadnjih-tednih-pred-maratonom\/"},"modified":"2016-10-21T10:03:42","modified_gmt":"2016-10-21T08:03:42","slug":"kako-trenirati-v-zadnjih-tednih-pred-maratonom","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-trenirati-v-zadnjih-tednih-pred-maratonom\/","title":{"rendered":"Kako trenirati v zadnjih tednih pred maratonom?"},"content":{"rendered":"<p><a href=\"http:\/\/www.moski.si\/wp-content\/uploads\/2015\/10\/image0013.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-197240\" src=\"http:\/\/www.moski.si\/wp-content\/uploads\/2015\/10\/image0013-660x452.jpg\" alt=\"image001(3)\" width=\"660\" height=\"452\" srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2015\/10\/image0013-320x219.jpg 320w, http:\/\/moski.hudo.com\/wp-content\/uploads\/2015\/10\/image0013-660x452.jpg 660w, http:\/\/moski.hudo.com\/wp-content\/uploads\/2015\/10\/image0013.jpg 641w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/a><\/p>\n<p>Teka\u0161ki navdu\u0161enci \u017ee te\u017eko pri\u010dakujejo Volkswagen 21. Ljubljanski maraton, na katerem bodo okronali svoje celoletne priprave. Prav zadnje tedne pa je potrebno pametno izkoristiti.<\/p>\n<h2><strong>Zni\u017eajte koli\u010dino treningov in pove\u010dajte njihovo intenzivnost <\/strong><\/h2>\n<p>Bla\u017e Stro\u017eer, glavni trener Adidasove\u00a0\u0161ole teka, svetuje, da je potrebno v tem obdobju zni\u017eati koli\u010dino in pove\u010dati intenzivnost treningov, saj je slednje klju\u010dno za pridobitev hitrosti. Dol\u017eino treninga zato omejite na maksimalno 15, saj so predolgi teki tik pred zdajci preve\u010d utrujajo\u010di za telo. Vadbo kombinirajte z intervalnimi teki na 400 metrov, pri tem pa posku\u0161ajte te razdalje z vmesnimi premori prete\u010di v kar najkraj\u0161em \u010dasu. Poleg tega je pomembno menjavanje visoke in nizke intenzivnosti teka, za absolutno uspe\u0161nost pa je priporo\u010dljivo vklju\u010diti \u0161e vaje za mo\u010d, ki so nujne za mi\u0161ice in eksplozivnost. V primeru rekreativne maratonske razdalje (10 kilometrov) veljajo enaka navodila, le da se pri intervalnih tekih razdalja prilagodi na 200 metrov. V treninge je pametno vklju\u010diti tudi \u0161printe, dol\u017eine pribli\u017eno 30 metrov, ali pa tako imenovano Fartlek metodo, ki pomeni tek z menjavanjem ritma in hitrosti. Ob zaklju\u010dku vadbe ne pozabite na iztek.<\/p>\n<h2><strong>Zadostna mera po\u010ditka in pravilna prehrana<\/strong><\/h2>\n<p>Pove\u010dana zahtevnost treningov naj bo uravnote\u017eena s pravo mero po\u010ditka in pravilne prehrane, saj so vsi trije dejavniki enako pomembni za vrhunske rezultate. Pri utrjevanju forme lahko pogosto preobremenimo sklepe in mi\u0161ice, zato ob akutnih po\u0161kodbah (otekanje, bole\u010dine, pretirana ob\u010dutljivost) prekinite z vadbo, umirite in spo\u010dite telo, saj boste tako hitrej\u0161e okrevali. Trener \u00a0ob tem poudarja, da regenerirajte telo tudi z dobro hidracijo in krep\u010dilnim spancem, vsekakor pa dobro ocenite svojo pripravljenost.<\/p>\n<h2><strong>Poskrbite za primerno opremo<\/strong><\/h2>\n<p>Za osvojitev \u00a0maratona se morate opremiti s pravimi \u0161portnimi obla\u010dili in pravilno obutvijo. Oboje mora biti popolnoma prilagojeno telesu, hkrati pa mora zagotavljati zadostno mero stabilnosti in svobode gibanja.<\/p>\n<h2><strong>V tednu pred preizku\u0161njo<\/strong><\/h2>\n<p>V zadnjem tednu se namesto na treninge raje osredoto\u010dite na preizku\u0161njo, ki vas \u010daka, in se posvetite po\u010ditku. Priporo\u010dljivo je, da priprave omejite in naredite najve\u010d dva do tri kratke treninge. Ti naj ne bodo dalj\u0161i od \u0161tirih kilometrov in naj potekajo v va\u0161em tekmovalnem tempu. Izredno pomembno je, da ne iz\u010drpate glikogenskih zalog, temve\u010d v mi\u0161icah zgolj ohranjate tonus. Na zadnjem treningu pred tekmo pa se dobro ogrejte, naredite tri kraj\u0161e \u0161printe za aktivacijo mi\u0161ic, se raztegnite in naredite iztek.<\/p>\n<p><em><strong>Ljubljanski 21. VW maraton bo 30.10.2016<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tri tedne pred 21. VW Ljubljanskim maratonom vam predstavljamo nekaj strokovnih nasvetov, ki vam bodo pri zadnjih pripravah \u0161e kako koristili.<\/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":[1634,1635,2476],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako trenirati v zadnjih tednih pred 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\/kako-trenirati-v-zadnjih-tednih-pred-maratonom\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako trenirati v zadnjih tednih pred maratonom? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Tri tedne pred 21. 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