{"id":762,"date":"2022-03-31T10:54:07","date_gmt":"2022-03-31T08:54:07","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=762"},"modified":"2022-06-19T19:16:06","modified_gmt":"2022-06-19T17:16:06","slug":"preparation-marathon","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2022\/03\/31\/preparation-marathon\/","title":{"rendered":"Pr\u00e9paration marathon\u00a0: nos 5 pr\u00e9cieux conseils"},"content":{"rendered":"\n<p>\u00c0 l\u2019approche du marathon de Paris qui aura lieu le 3 avril 2022, nombreux sont ceux qui ach\u00e8vent leur longue p\u00e9riode de pr\u00e9paration sp\u00e9ciale marathon. Pour r\u00e9ussir cette course, il est indispensable de suivre un plan d\u2019entra\u00eenement et de conna\u00eetre quelques points avant de se lancer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c0 qui s\u2019adresse la pr\u00e9paration marathon&nbsp;?<\/h2>\n\n\n\n<p>Courir un marathon n\u2019est pas accessible \u00e0 tous. Les coureurs d\u00e9butants n\u2019envisageront pas un marathon comme premi\u00e8re course officielle. <strong>La pr\u00e9paration marathon est un long processus qui n\u00e9cessite de suivre certains conseils indispensables <\/strong>pour appr\u00e9hender au mieux cette course de 42km.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. \u00catre un coureur r\u00e9gulier<\/h2>\n\n\n\n<p>La base pour se lancer le d\u00e9fi de courir un marathon&nbsp;:<strong> courir r\u00e9guli\u00e8rement depuis au minimum 2 ans \u00e0 raison de 3 fois par semaine<\/strong>. La course \u00e0 pied n\u2019est pas un sport doux. Il convient d\u2019entra\u00eener son corps \u00e0 la course \u00e0 pied sur une certaine dur\u00e9e avant de lui faire subir des courses longues et intenses. Durant ces deux ou trois ann\u00e9es, c\u2019est aussi l\u2019occasion de s\u2019entra\u00eener en participant \u00e0 d\u2019autres courses moins longues et plus accessibles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Avoir couru un ou plusieurs semi-marathons<\/h2>\n\n\n\n<p>Les entra\u00eenements hebdomadaires ne suffisent pas \u00e0 se pr\u00e9parer correctement \u00e0 un marathon. <strong>S\u2019inscrire \u00e0 des courses de 10km puis \u00e0 des semi-marathons est tr\u00e8s utile.<\/strong> Cela permet de&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>S\u2019entra\u00eener \u00e0 courir au milieu d\u2019un peloton<\/li><li>G\u00e9rer son allure en comp\u00e9tition<\/li><li>Conna\u00eetre l\u2019ambiance comp\u00e9tition<\/li><\/ul>\n\n\n\n<p>Ces courses permettent de se familiariser avec tous ces \u00e9l\u00e9ments essentiels qui contribuent \u00e0 la r\u00e9ussite d\u2019un marathon.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon-1024x581.jpg\" alt=\"Course de marathon\" class=\"wp-image-764\" width=\"1024\" height=\"581\" srcset=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon-1024x581.jpg 1024w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon-300x170.jpg 300w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon-768x436.jpg 768w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon-1536x871.jpg 1536w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon-560x318.jpg 560w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/03\/preparation-marathon.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Course de marathon &#8211; Image par wal_172619 @Pixabay<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">3. Pr\u00e9parer un plan d\u2019entra\u00eenement<\/h2>\n\n\n\n<p>Indispensable pour une bonne pr\u00e9paration marathon&nbsp;: <strong>l\u2019\u00e9laboration d\u2019un plan d\u2019entra\u00eenement<\/strong>. Il est essentiel de varier les s\u00e9ances et d\u2019en programmer 4 par semaine. Celles-ci comprennent&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sorties longues \u00e0 l\u2019allure marathon<\/li><li>Footing \u00e0 endurance fondamentale<\/li><li>Courses en mont\u00e9e<\/li><li>Courses \u00e0 allures vari\u00e9es&nbsp;: indispensables pour bien progresser et changer d\u2019un rythme marathon toujours identique<\/li><li>Renforcement musculaire&nbsp;: chez soi ou en ext\u00e9rieur \u00e0 la fin d\u2019une s\u00e9ance de course \u00e0 pied<\/li><\/ul>\n\n\n\n<p><strong>Cette variation de s\u00e9ances va permettre de progresser mais aussi de varier les plaisirs&nbsp;! <\/strong>Elles contribuent aussi bien \u00e0 la pr\u00e9paration marathon qu\u2019\u00e0 sa r\u00e9cup\u00e9ration qui au m\u00eame titre que la pr\u00e9paration, a toute son importance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Adopter une bonne hygi\u00e8ne de vie<\/h2>\n\n\n\n<p>Se pr\u00e9parer \u00e0 courir 42km passe aussi par une bonne hygi\u00e8ne de vie. Les entra\u00eenements sont la base d\u2019une bonne pr\u00e9paration. En compl\u00e9ment de ceux-ci et tout aussi importants dans la pr\u00e9paration viennent <strong>l\u2019alimentation et le sommeil. <\/strong>Deux \u00e9l\u00e9ments cl\u00e9s qui contribuent grandement \u00e0 la r\u00e9ussite d\u2019une course comme le marathon. Un plan d\u2019alimentation peut \u00eatre mis en place des mois avant la <a href=\"https:\/\/www.corunning.fr\/blog\/2022\/03\/29\/alimentation-marathon-que-manger-avant-pendant-et-apres\/\">course jusqu\u2019\u00e0 la veille du jour J pour une pr\u00e9paration optimale.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Travailler sa confiance en soi<\/h2>\n\n\n\n<p>Ce conseil est l\u2019un des plus pr\u00e9cieux. Beaucoup de coureurs h\u00e9sitent \u00e0 courir un marathon par manque de confiance en eux. D\u2019autres le planifient et abandonnent en cours de route. Avoir le meilleur plan d\u2019entra\u00eenement et une hygi\u00e8ne de vie irr\u00e9prochable ne suffira pas si la confiance en soi est faible. Pour contrer ce manque de confiance il existe diff\u00e9rentes solutions. <strong>S\u2019entourer d\u2019autres coureurs ayant les m\u00eames objectifs que vous<\/strong> est une bonne solution pour se motiver et s\u2019encourager mutuellement. &nbsp;Suivre des sportifs passionn\u00e9s et inspirants sur les r\u00e9seaux sociaux est une solution compl\u00e9mentaire pour puiser facilement des ondes positives. Mieux encore, avoir des proches sportifs et passionn\u00e9s sur qui l\u2019on peut compter pour se motiver est la solution id\u00e9ale !<\/p>\n\n\n\n<p>Vous l\u2019aurez compris, la pr\u00e9paration marathon ne s\u2019improvise pas. Tout comme la course en elle-m\u00eame, elle n\u00e9cessite de l\u2019endurance\u00a0! L\u2019essentiel est de garder la notion de plaisir, indispensable \u00e0 la r\u00e9ussite de cette course embl\u00e9matique. Envie de vous pr\u00e9parer au marathon 2023\u00a0? <a href=\"https:\/\/www.corunning.fr\/inscription.code\" target=\"_blank\" rel=\"noreferrer noopener\">Retrouvez vite des partenaires de courses pour vous entra\u00eener ensemble<\/a> !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c0 l\u2019approche du marathon de Paris qui aura lieu le 3 avril 2022, nombreux sont ceux qui ach\u00e8vent leur longue p\u00e9riode de pr\u00e9paration sp\u00e9ciale marathon. &hellip; <\/p>\n","protected":false},"author":3,"featured_media":766,"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":[98,1],"tags":[],"class_list":["post-762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualite","category-non-classe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pr\u00e9paration marathon\u00a0: nos 5 pr\u00e9cieux conseils - Corunning<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez 5 conseils pour une pr\u00e9paration marathon optimale ! 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