{"id":828,"date":"2022-05-11T21:44:20","date_gmt":"2022-05-11T19:44:20","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=828"},"modified":"2022-09-14T09:52:34","modified_gmt":"2022-09-14T07:52:34","slug":"5-conseils-pour-progresser-en-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2022\/05\/11\/5-conseils-pour-progresser-en-course-a-pied\/","title":{"rendered":"5 conseils pour progresser en course \u00e0 pied"},"content":{"rendered":"\n

Pour progresser en course \u00e0 pied, il est essentiel de suivre certaines \u00e9tapes. Vous trouverez ici nos 5 conseils qui vous permettront d\u2019am\u00e9liorer votre pratique. En suivant chacune de ces \u00e9tapes, il est \u00e9vident de progresser dans votre pratique de la course \u00e0 pied.<\/p>\n\n\n\n

Les 5 conseils \u00e0 suivre pour une progression en course \u00e0 pied<\/h2>\n\n\n\n

Si vous reprenez une activit\u00e9 physique ou que vous courrez depuis un moment et souhaitez am\u00e9liorer vos performances, il est indispensable de suivre ces quelques conseils.<\/p>\n\n\n\n

1 – \u00catre r\u00e9gulier<\/h3>\n\n\n\n

L\u2019\u00e9l\u00e9ment cl\u00e9 pour progresser en course \u00e0 pied : la r\u00e9gularit\u00e9. Courir 5 fois par semaine puis s\u2019arr\u00eater un mois n\u2019a jamais port\u00e9 ses fruits. Il est primordial de suivre un rythme r\u00e9gulier en courant au minimum deux fois par semaine<\/strong>. L\u2019id\u00e9al \u00e9tant de pouvoir programmer trois sorties hebdomadaires quand cela est possible.<\/p>\n\n\n\n

2 – Varier les entra\u00eenements<\/h3>\n\n\n\n

Pour \u00e9viter d\u2019habituer votre corps \u00e0 un seul type de sortie, il est important de varier les entra\u00eenements. Cette variation se fait autant au niveau de l\u2019entra\u00eenement<\/strong> en lui-m\u00eame qu\u2019au niveau du lieu <\/strong>o\u00f9 vous vous entra\u00eenez.<\/p>\n\n\n\n

Sorties longues<\/h4>\n\n\n\n

Organiser une sortie longue par semaine quand cela est possible est id\u00e9al. On entend par sortie longue, un footing de plus d\u20191h15. Si ce rythme est trop intense, deux sorties longues par mois <\/strong>permettent d\u00e9j\u00e0 de pouvoir en tirer les b\u00e9n\u00e9fices.<\/p>\n\n\n\n

Entra\u00eenements fractionn\u00e9s<\/h4>\n\n\n\n

Pour progresser en course \u00e0 pied, les entra\u00eenements fractionn\u00e9s sont excellents. Ils permettent d\u2019am\u00e9liorer son allure<\/strong> et ainsi d\u2019augmenter sa vitesse.<\/p>\n\n\n\n

Changement de terrain<\/h4>\n\n\n\n

Varier les terrains de jeu est essentiel pour une bonne progression. Passer du bitume \u00e0 un sol en for\u00eat est b\u00e9n\u00e9fique pour le corps et permet \u00e0 ce dernier de se confronter \u00e0 diff\u00e9rentes sensations<\/strong>. Varier r\u00e9guli\u00e8rement les terrains de course permet de r\u00e9duire les risques de blessures.<\/p>\n\n\n\n

3 – S\u2019entra\u00eener \u00e0 plusieurs<\/h3>\n\n\n\n

Courir en groupe apporte de nombreux b\u00e9n\u00e9fices. L\u2019id\u00e9al \u00e9tant de courir avec des coureurs ayant plus ou moins le m\u00eame niveau. La force du groupe n\u2019est rien d\u2019autre que le pouvoir de motivation qu\u2019il procure. En \u00e9tant confront\u00e9 \u00e0 d\u2019autres joggers, la motivation et l\u2019envie de courir plus longtemps sont in\u00e9vitables<\/strong>. Si le groupe pr\u00e9sente des coureurs aux allures diff\u00e9rentes, il permet aux plus lents d\u2019\u00eatre challeng\u00e9, leur permettant de progresser plus rapidement.<\/p>\n\n\n

\n
\"Pour
Groupe de joggers – Photo de cottonbro<\/a><\/strong> provenant de Pexels<\/a><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

4 – S\u2019\u00e9chauffer et s\u2019\u00e9tirer<\/h3>\n\n\n\n

Courir \u00e0 froid ? Certainement pas ! L\u2019\u00e9chauffement est un \u00e9l\u00e9ment essentiel qui fait partie int\u00e9grante d\u2019une s\u00e9ance de course \u00e0 pied. Au m\u00eame titre que l\u2019\u00e9chauffement, les \u00e9tirements en fin de s\u00e9ance sont tout aussi importants.<\/p>\n\n\n\n

L\u2019\u00e9chauffement<\/h4>\n\n\n\n

Pour pouvoir progresser en course \u00e0 pied, l\u2019\u00e9chauffement est un \u00e9l\u00e9ment \u00e0 ne pas n\u00e9gliger. Chauffer son corps avant toute s\u00e9ance est indispensable. Un corps bien \u00e9chauff\u00e9 fournira des r\u00e9sultats optimaux<\/strong> tandis qu\u2019un corps lanc\u00e9 dans un exercice \u00e0 froid aura tendance \u00e0 se tra\u00eener et demeure plus facilement sujet aux risques de blessures.<\/p>\n\n\n\n

Les \u00e9tirements<\/h4>\n\n\n\n

Apr\u00e8s chaque s\u00e9ance de course \u00e0 pied, s\u2019\u00e9tirer est essentiel. Quelques exercices d\u2019\u00e9tirement de quelques minutes <\/strong>suffisent pour une bonne transition entre la s\u00e9ance et la phase de repos. Une ou deux heures apr\u00e8s la course, une longue s\u00e9ance d\u2019\u00e9tirement ou de renforcement musculaire peut \u00eatre effectu\u00e9e.<\/p>\n\n\n\n

5 – Respecter les p\u00e9riodes de r\u00e9cup\u00e9ration<\/h3>\n\n\n\n

Quand un coureur souhaite progresser, il a tendance \u00e0 vouloir courir tous les jours. La motivation est salutaire cependant ce n\u2019est pas la bonne solution pour progresser. Les p\u00e9riodes de r\u00e9cup\u00e9ration doivent \u00eatre au c\u0153ur de votre programme d\u2019entra\u00eenement. Ces phases de r\u00e9cup\u00e9ration signifient entre autres de respecter des jours de repos<\/strong>, d\u2019avoir une bonne alimentation et une bonne qualit\u00e9 de sommeil. Ces p\u00e9riodes peuvent \u00eatre l\u2019occasion de combiner votre pratique du running avec un autre sport comme de la musculation, du stretching ou encore du yoga.<\/p>\n\n\n\n

En suivant ces conseils, nul doute que vous pourrez rapidement progresser en course \u00e0 pied. Ne perdez pas \u00e0 l\u2019esprit que le plus important est de prendre du plaisir<\/strong>. Ecoutez votre corps et suivez vos envies ! Pour vous motiver, inscrivez-vous d\u00e8s maintenant sur le site <\/a>et trouvez des partenaires de sport pour vos prochains entra\u00eenements !<\/p>\n","protected":false},"excerpt":{"rendered":"

Pour progresser en course \u00e0 pied, il est essentiel de suivre certaines \u00e9tapes. Vous trouverez ici nos 5 conseils qui vous permettront d\u2019am\u00e9liorer votre pratique. … <\/p>\n","protected":false},"author":3,"featured_media":833,"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-828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualite","category-non-classe"],"yoast_head":"\n5 conseils pour progresser en course \u00e0 pied - Corunning<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez 5 conseils pour progresser en course \u00e0 pied. 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