{"id":16891,"date":"2011-09-21T03:00:17","date_gmt":"2011-09-21T02:00:17","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=16891"},"modified":"2021-02-15T06:28:13","modified_gmt":"2021-02-15T05:28:13","slug":"echauffement-avant-une-course","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/echauffement-avant-une-course-16891.html","title":{"rendered":"L\u2019\u00e9chauffement avant une course"},"content":{"rendered":"<p>C\u2019est l\u2019\u00e9ternel souci du coureur \u00e0 pied quel qu\u2019il soit : \u00ab comment dois-je m\u2019\u00e9chauffer ? Combien de temps ? Est-ce trop ou pas assez ? \u00bb<\/p>\n<p>Bref chacun d\u2019entre nous s\u2019est d\u00e9j\u00e0 pos\u00e9 une de ces questions au d\u00e9part et m\u00eame si pour les plus aguerris d\u2019entre nous, un certain c\u00e9r\u00e9monial immuable est mis en place avant le d\u00e9part, il n\u2019y a, semble-t-il, pas de formule magique. Sinon, \u00e0 priori, tout le monde ferait exactement la m\u00eame chose sur la ligne de d\u00e9part. Mais il y a quelques lignes de conduite \u00e0 ne pas n\u00e9gliger. En effet l\u2019\u00e9chauffement, on l\u2019aura devin\u00e9, sert \u00e0 \u00e9chauffer les muscles pour qu\u2019ils ne se trouvent pas \u00ab explos\u00e9s \u00bb d\u2019entr\u00e9e de course&#8230; Et \u00e0 n\u2019importe quel niveau et quoiqu\u2019il arrive, un petit footing de dix minutes une demi-heure avant un d\u00e9part ne peut pas faire de mal. C\u2019est une base solide. Il parait aussi pas mal d\u2019y ajouter quelques \u00e9tirements pour, toujours pareil, ne pas maltraiter ses m\u00eames muscles qui vont \u00eatre mis \u00e0 contribution. Mais l\u00e0 aussi les discours ont bien \u00e9volu\u00e9 et les contradictions entre les experts sont notables. Certains pr\u00e9tendent qu\u2019\u00e9tirer un muscle avant un effort ne va servir qu\u2019\u00e0 le \u00ab casser \u00bb et d\u2019autres, fervent adeptes de la chose, pr\u00e9conisent un \u00e9tirement quasi quotidien, voire le plus souvent possible&#8230; (en dormant, en mangeant&#8230;!!)<\/p>\n<p>Mais ce qui me semble plus important \u00e0 noter, c\u2019est qu\u2019\u00e9videmment selon le type d\u2019\u00e9preuve \u00e0 laquelle vous vous \u00eates inscrits, l\u2019\u00e9chauffement n\u2019aura pas le m\u00eame impact. Ainsi je ne vois pas trop \u00e0 quoi va servir un petit footing au courageux qui va s\u2019\u00e9lancer sur l\u2019UTMB (les 165 km) ? Si ce n\u2019est \u00e0 le calmer un peu et \u00e0 faire tomber la pression&#8230; Par contre pour des courses de 5 ou 10 km, l\u2019importance d\u2019un bon \u00e9chauffement est r\u00e9elle. Il ne faut pas h\u00e9siter \u00e0 venir une bonne heure \u00e0 l\u2019avance sur les lieux de l\u2019\u00e9preuve, histoire de retirer tranquillement son dossard et de d\u00e9buter son footing relax. Il peut donc durer un quart d\u2019heure \u00e0 vingt minutes et se terminer un peu plus rapidement. Ensuite les \u00ab sp\u00e9cifiques \u00bb prennent le pas avec pourquoi des mont\u00e9es de genoux, des \u00ab talons-fesses \u00bb, des \u00ab chass\u00e9s-crois\u00e9s \u00bb suivis donc d\u2019une p\u00e9riode d\u2019\u00e9tirements plus calmes et cinq minutes avant l\u2019heure fatidique, ne pas h\u00e9siter \u00e0 faire quelques acc\u00e9l\u00e9rations. Celles-ci servent \u00e0 se mettre d\u2019embl\u00e9e dans le rythme du d\u00e9part qui est dans ces cas-l\u00e0 toujours hyper rapide. L\u2019\u00e9chauffement va servir donc des ces cas-l\u00e0 \u00e0 ne pas se \u00ab cramer \u00bb d\u2019embl\u00e9e, ne pas se placer en surr\u00e9gime, ce qui entrainerait une rupture de rythme quelques hectom\u00e8tres plus loin&#8230; Bien entendu, on est loin encore des \u00e9chauffements des athl\u00e8tes de haut-niveau qui eux, souvent sur une piste annexe qui ne va servir qu\u2019\u00e0 cela, vont d\u00e9buter leur gamme deux ou trois avant leur course ou leur concours&#8230; L\u00e0 c\u2019est un autre histoire !<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/echauffement-avant-une-course-16891.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>C\u2019est l\u2019\u00e9ternel souci du coureur \u00e0 pied quel qu\u2019il soit : \u00ab comment dois-je m\u2019\u00e9chauffer ? Combien de temps ? Est-ce trop ou pas assez ? \u00bb Bref chacun d\u2019entre nous s\u2019est d\u00e9j\u00e0 pos\u00e9 une de ces questions au d\u00e9part et m\u00eame si pour les plus aguerris d\u2019entre nous, un certain c\u00e9r\u00e9monial immuable est mis [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[260],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u2019\u00e9chauffement avant une course<\/title>\n<meta name=\"description\" content=\"C\u2019est l\u2019\u00e9ternel souci du coureur \u00e0 pied quel qu\u2019il soit : \u00ab comment dois-je m\u2019\u00e9chauffer ? Combien de temps ? 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