{"id":1268,"date":"2022-10-08T20:18:18","date_gmt":"2022-10-08T18:18:18","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=1268"},"modified":"2022-10-12T09:47:03","modified_gmt":"2022-10-12T07:47:03","slug":"comment-progresser-en-trail","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2022\/10\/08\/comment-progresser-en-trail\/","title":{"rendered":"Comment progresser en trail\u00a0?"},"content":{"rendered":"\n

Le trail, \u00e0 la diff\u00e9rence du running, est une pratique sportive qui n\u00e9cessite d\u2019\u00eatre bien entra\u00een\u00e9. Pour progresser en trail, il est essentiel en premier lieu de prendre du plaisir<\/strong> dans ce sport qui sollicite toutes les parties du corps et qui demande beaucoup d\u2019entra\u00eenement. Les parcours de trail peuvent parfois \u00eatre d\u00e9courageants tant les chemins pr\u00e9sentent des obstacles et des d\u00e9nivel\u00e9s cons\u00e9quents. Voyons quelles habitudes adopter pour progresser \u00e0 son rythme.<\/p>\n\n\n\n

Y aller progressivement<\/h2>\n\n\n\n

Dans progresser on retrouve le mot \u00ab progressif \u00bb. La premi\u00e8re chose \u00e0 bien se mettre en t\u00eate est donc que pour progresser en trail, il faut y aller progressivement. La progression d\u2019une pratique sportive, quelle qu\u2019elle soit doit se faire sur la dur\u00e9e. Les objectifs fix\u00e9s doivent \u00eatre atteignables \u00e0 moyen ou long terme. <\/strong>Cela \u00e9vite toute frustration et surtout tout risque de blessures.<\/p>\n\n\n\n

Fr\u00e9quence : privil\u00e9gier les courtes distances<\/h2>\n\n\n\n

Pour progresser en trail, organiser plusieurs sorties courtes dans la semaine est une bonne mani\u00e8re d\u2019\u00e9voluer. En combinant par exemple deux ou trois sorties courtes et une ou deux sorties longues, les performances augmentent significativement. <\/strong>La technique peut \u00eatre travaill\u00e9e plus en profondeur lors des courtes distances (de 5km ou 10km par exemple).<\/p>\n\n\n

\n
\"progresser
Chemin en montagne, id\u00e9al pour du trail<\/figcaption><\/figure>\n<\/div>\n\n\n

Marcher pour mieux grimper<\/h2>\n\n\n\n

Marcher en plein trail n\u2019est pas synonyme d\u2019\u00e9chec. Les plus grands champions de trail marchent pendant leurs courses. Lors de mont\u00e9es intenses, marcher permet d\u2019\u00e9conomiser des forces<\/strong>. La marche peut \u00eatre de courte dur\u00e9e sur des c\u00f4tes tr\u00e8s pentues et courtes et peut m\u00eame \u00eatre accompagn\u00e9e des mains pour faciliter l\u2019ascension.<\/p>\n\n\n\n

Raccourcir sa foul\u00e9e<\/h2>\n\n\n\n

Faire de petites foul\u00e9es, notamment dans les descentes, permet d\u2019\u00e9conomiser en force <\/strong>et d\u2019\u00eatre plus efficace sur la dur\u00e9e<\/strong>. Non moins faciles que les mont\u00e9es, les descentes en trail n\u00e9cessitent d\u2019adopter une bonne posture avec un bas du corps solide. Raccourcir sa foul\u00e9e se fait \u00e9galement en mont\u00e9e. Entre la marche, les grandes enjamb\u00e9es ou les petits pas, \u00e0 vous de ressentir ce qui est le plus adapt\u00e9 en fonction du parcours, de la distance de votre sortie et de votre forme.<\/p>\n\n\n\n

Ne pas oublier le renforcement musculaire<\/h2>\n\n\n\n

Non indispensable mais fortement recommand\u00e9 : augmenter sa force. Essentiellement le bas du corps. Certains exercices sont tr\u00e8s efficaces pour renforcer les muscles des cuisses et des jambes. Les squats sur une jambe <\/strong>sont par exemple un excellent exercice pour entra\u00eener le corps \u00e0 solliciter une jambe pour soutenir le poids du corps. Travailler l\u2019ensemble du corps reste la meilleure option pour obtenir encore de meilleurs r\u00e9sultats avec un corps entra\u00een\u00e9 et muscl\u00e9.<\/p>\n\n\n\n

Porter une bonne paire de chaussures<\/h2>\n\n\n\n

\u00c9videmment, progresser en trail est compliqu\u00e9 si l\u2019on chausse de mauvaises chaussures. Avoir une bonne paire de chaussures, c\u2019est d\u00e9j\u00e0 mettre toutes les chances de son c\u00f4t\u00e9 pour assurer de belles performances<\/strong>. Des marques comme The North Face, Salomon, Hoka ou encore Nike proposent de tr\u00e8s bons mod\u00e8les.<\/p>\n\n\n

\n
\"\"
Manger \u00e9quilibr\u00e9 est indispensable<\/figcaption><\/figure>\n<\/div>\n\n\n

Adopter une bonne alimentation<\/h2>\n\n\n\n

L\u2019alimentation, l\u2019apport de bons nutriments et l\u2019hydratation sont des \u00e9l\u00e9ments indispensables pour tout sportif. Parcourir de longues distances n\u00e9cessite d\u2019avoir les ressources n\u00e9cessaires afin d\u2019\u00eatre suffisamment \u00e9nergique et de disposer de tout son potentiel. Vient s\u2019ajouter \u00e0 la bonne alimentation le sommeil et une bonne hygi\u00e8ne de vie<\/strong> en g\u00e9n\u00e9ral (\u00e9viter de fumer, limiter sa consommation d\u2019alcool, ne pas manger trop gras ni trop sucr\u00e9).<\/p>\n\n\n\n

Pour progresser en trail, gardez en t\u00eate une chose : votre mental est puissant. Celui-ci se travaille en adoptant un \u00e9tat d\u2019esprit positif. Allez-y progressivement, sans pression. Le trail est un sport physique qui sollicite les muscles du corps de fa\u00e7on significative. Respectez votre corps<\/strong> en n\u2019allant pas trop vite dans votre \u00e9volution. Et surtout n\u2019oubliez jamais : prenez du plaisir !<\/p>\n\n\n\n

Retrouvez tout de suite d\u2019autres trailers sur le site ou l\u2019appli Corunning et organisez ensemble vos futures sorties trail !<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Le trail, \u00e0 la diff\u00e9rence du running, est une pratique sportive qui n\u00e9cessite d\u2019\u00eatre bien entra\u00een\u00e9. Pour progresser en trail, il est essentiel en premier … <\/p>\n","protected":false},"author":3,"featured_media":1287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[129,128,17,127],"class_list":["post-1268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils","tag-conseils-sportifs","tag-parcours-trail","tag-trail","tag-trailer"],"yoast_head":"\nComment progresser en trail\u00a0? - Corunning<\/title>\n<meta name=\"description\" content=\"Pour progresser en trail, il faut adopter certains gestes. 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