{"id":24302,"date":"2012-08-30T17:00:12","date_gmt":"2012-08-30T16:00:12","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=24302"},"modified":"2012-08-29T08:10:49","modified_gmt":"2012-08-29T07:10:49","slug":"importance-de-la-respiration-en-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/importance-de-la-respiration-en-course-a-pied-24302.html","title":{"rendered":"Importance de la respiration en course \u00e0 pied"},"content":{"rendered":"<p><a class=\"gallery-link\" href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon.jpg\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-23957\" title=\"Human respiratory system\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>Apr\u00e8s mon dernier article sur les exercices respiratoires, vous avez nombreux a r\u00e9agir et je vous ai senti demandeurs de plus d&rsquo;informations sur le sujet. Je ne suis pas un sp\u00e9cialiste en physiologie du sport mais j&rsquo;ai quelques notions qui me permettent de comprendre ce qui se passe dans mon corps pendant l&rsquo;effort.<\/p>\n<p>En effet, la respiration est primordiale dans tous les sports et en particulier les sports d&rsquo;endurance. L&rsquo;apport d&rsquo;oxyg\u00e8ne aux muscles permet de bruler les glucides et les lipides. Mais si le muscle n&rsquo;a pas un apport suffisant, il va bruler du glucose et vous serez en mode <a href=\"https:\/\/www.wanarun.net\/blog\/aerobie-et-anaerobie-467.html\">ana\u00e9robie<\/a>. Vos muscles vont cr\u00e9er de l&rsquo;acide lactique et dans ce cas impossible de faire plus de quelques minutes dans cet \u00e9tat&#8230;<\/p>\n<p>Il est important de synchroniser sa respiration avec le geste technique. Effectivement en course \u00e0 pied, cela ne semble pas \u00eatre une priorit\u00e9 mais la plupart des entraineurs de haut-niveau y voit un passage oblig\u00e9. \u00a0Pour apprendre \u00e0 synchroniser la respiration et le geste, il y a plusieurs \u00e9coles&#8230;<\/p>\n<p>Les abdominaux : la m\u00e9thode est simple et sans risque. vous faites des s\u00e9ries d&rsquo;abdominaux en soufflant lors de la contraction tout en rentrant le nombril et vous inspirez en descendant en prenant un maximum d&rsquo;air dans la cage thoracique. c&rsquo;est un exercice simple mais ce n&rsquo;est peut \u00eatre pas optimal.<\/p>\n<p>L&rsquo;exercice le plus compliqu\u00e9 est sans doute le crawl en piscine. Effectivement si vous apprenez vraiment \u00e0 nager tout en respirant il vous faudra synchroniser le geste et les inspirations tout simplement car vous ne pourrez pas inspirer la t\u00eate sous l&rsquo;eau, il faudra donc inspirer lorsque votre visage est hors de l&rsquo;eau et expirer dans l&rsquo;eau. C&rsquo;est plus difficile car la sanction de l&rsquo;erreur est imm\u00e9diate. Pour apprendre \u00e0 respirer, apprenez d&rsquo;abord a bien nager. Je pense que tout bon coureur devrait faire une s\u00e9ance de natation par semaine.<\/p>\n<p>le mouvement respiratoire est primordial et le dynamisme des vos abdominaux seront tout aussi important.<\/p>\n<p>J&rsquo;ai constat\u00e9, par exp\u00e9rience, \u00a0 qu&rsquo;au bout de 45 minutes environ d&rsquo;endurance vous oubliez votre respiration car elle est devenue presque naturelle mais du coup l&rsquo;amplitude est devenu insuffisante et des grandes respirations deviennent difficiles.<\/p>\n<p>Pour ne pas rentrer dans ce faux rythme et conserver un maximum d&rsquo;amplitude, je fais un petit exercice tous les kilom\u00e8tres (quand on passe une borne, j&rsquo;appuie sur le chrono et je me lance).<\/p>\n<p>Une grande inspiration pour maximiser l&rsquo;apport d&rsquo;oxyg\u00e8ne, un petit temps de suspension pour maximiser l&rsquo;\u00e9change d&rsquo;oxyg\u00e8ne avec le sang et ensuite un grande expiration que je complete avec une expiration sec pour \u00eatre s\u00fbr d&rsquo;avoir vid\u00e9 un maximum les poumons. Je\u00a0r\u00e9p\u00e8te\u00a0cet\u00a0exercice\u00a03 \u00e0 5 fois durant la course.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/importance-de-la-respiration-en-course-a-pied-24302.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2012\/08\/poumon-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Apr\u00e8s mon dernier article sur les exercices respiratoires, vous avez nombreux a r\u00e9agir et je vous ai senti demandeurs de plus d&rsquo;informations sur le sujet. Je ne suis pas un sp\u00e9cialiste en physiologie du sport mais j&rsquo;ai quelques notions qui me permettent de comprendre ce qui se passe dans mon corps pendant l&rsquo;effort. En effet, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":23957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[195],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Importance de la respiration en course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Apr\u00e8s mon dernier article sur les exercices respiratoires, vous avez nombreux a r\u00e9agir et je vous ai senti demandeurs de plus d&#039;informations sur le sujet.\" \/>\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\/importance-de-la-respiration-en-course-a-pied-24302.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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