{"id":1630,"date":"2009-04-09T16:56:45","date_gmt":"2009-04-09T14:56:45","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=1630"},"modified":"2009-04-09T16:57:53","modified_gmt":"2009-04-09T14:57:53","slug":"running-et-preparation-physique","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/running-et-preparation-physique-1630.html","title":{"rendered":"Running et Pr\u00e9paration Physique"},"content":{"rendered":"<p>Avertissement aux \u00e2mes sensibles : si vous pensez que pour courir plus vite, plus longtemps et mieux, il faut juste courir, alors la lecture des quelques lignes qui suivent risque de vous choquer \ud83d\ude42<\/p>\n<p>Oui, je l&rsquo;affirme haut et fort, la pr\u00e9paration physique est aussi n\u00e9cessaire au runner que Smith \u00e0 Wesson. Ah, bien s\u00fbr, c&rsquo;est encore du temps \u00e0 trouver entre deux r\u00e9unions pour se rendre dans une salle de fitness ou le 20h de la une \u00e0 sacrifier pour sortir tapis et halt\u00e8res du placard. Mais \u00e7a en vaut la peine ! Preuve \u00e0 l&rsquo;appui &#8211; ie : moi &#8211; renforcement musculaire, pr\u00e9vention des blessures, meilleur contr\u00f4le de la gestuelle, \u00e9quilibre &#8230; et un marathon en moins de 3h45 apr\u00e8s un an et demi de running.<\/p>\n<p>Personnellement, je recommande 3 s\u00e9ances d&rsquo;une heure ou plus par semaine comprenant syst\u00e9matiquement 15 minutes de home trainer et 15 minutes d&rsquo;abdos dont 5 de gainage pour d\u00e9buter ainsi que 5 minutes d&rsquo;\u00e9tirement pour conclure. Entre ces deux bonheurs pur : de la muscu ! avec une charge raisonnable mais il faut quand m\u00eame sentir une r\u00e9sistance sinon ce n&rsquo;est pas du jeu.<\/p>\n<p>Une bonne habitude est d&rsquo;alterner les s\u00e9ries d&rsquo;exercices d\u00e9di\u00e9s aux jambes (3 \u00e0 4 chaque fois) et les exercices d\u00e9di\u00e9s aux autres groupes musculaires (un groupe par s\u00e9ance, 3 \u00e0 4 exercices) sur la base de 5 s\u00e9ries \u00e0 8 r\u00e9p\u00e9titions.<\/p>\n<p>Pour les jambes, les plaisirs envisageables sont innombrables : quarts de squat avec fin sur la pointe des pieds, serrage adducteurs (appareil ou en gainage), extension abducteurs (appareil ou \u00e9lastique), fentes avant, saut \u00e0 la corde, ischios (\u00e0 l&rsquo;appareil), fessiers (au sol) &#8230;<\/p>\n<p>Pour le reste, je pr\u00e9conise de se concentrer sur trois groupes particuliers : les \u00e9paules (halt\u00e8res ou barre), le dos (tractions ou appareil) et les biceps \/ triceps (halt\u00e8res ou barre). Les plus courageux attaqueront aussi les pectoraux (pompes &#8211; yeah ! ou barre).<\/p>\n<p>Evidemment et cela va sans dire : il faut solliciter les conseils d&rsquo;un professionnel certifi\u00e9. On en trouve pas mal dans les salles de fitness.<\/p>\n<p>Vu comme cela la pr\u00e9paration physique n&rsquo;a pas l&rsquo;air franchement sympa mais je vous assure que c&rsquo;est un r\u00e9el plus pour le coureur &#8230; et une v\u00e9ritable drogue quand on s&rsquo;y est mis. J&rsquo;en suis d\u00e9j\u00e0 \u00e0 ma troisi\u00e8me s\u00e9ance post marathon de Paris.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/running-et-preparation-physique-1630.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Avertissement aux \u00e2mes sensibles : si vous pensez que pour courir plus vite, plus longtemps et mieux, il faut juste courir, alors la lecture des quelques lignes qui suivent risque de vous choquer \ud83d\ude42 Oui, je l&rsquo;affirme haut et fort, la pr\u00e9paration physique est aussi n\u00e9cessaire au runner que Smith \u00e0 Wesson. Ah, bien s\u00fbr, [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running et Pr\u00e9paration Physique<\/title>\n<meta name=\"description\" content=\"Avertissement aux \u00e2mes sensibles : si vous pensez que pour courir plus vite, plus longtemps et mieux, il faut juste courir, alors la lecture des quelques\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wanarun.net\/blog\/running-et-preparation-physique-1630.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running et 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