{"id":34431,"date":"2013-10-13T21:11:12","date_gmt":"2013-10-13T20:11:12","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=34431"},"modified":"2013-10-13T21:11:12","modified_gmt":"2013-10-13T20:11:12","slug":"preparer-une-course-a-obstacle","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/preparer-une-course-a-obstacle-34431.html","title":{"rendered":"Pr\u00e9parer une course \u00e0 obstacle"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-33963\" alt=\"spartan-race-france-6\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/09\/spartan-race-france-6-150x150.jpg\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/09\/spartan-race-france-6-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/09\/spartan-race-france-6-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>Avec l&rsquo;arriv\u00e9e de nombreuse <a href=\"https:\/\/www.wanarun.net\/blog\/nouvelle-tendance-les-courses-de-fous-30685.html\">courses \u00e0 obstacles<\/a> comme la <a href=\"https:\/\/www.wanarun.net\/blog\/la-spartan-race-arrive-en-france-33951.html\">Spartan Race<\/a>, So Mad, Mud Day et bien d&rsquo;autres&#8230; Vous vous \u00eates sans doute demand\u00e9 comment se pr\u00e9parer sur ces courses d&rsquo;un nouveau type.<\/p>\n<p>Je vous propose quelques conseils pour am\u00e9liorer votre pr\u00e9paration habituelle.<\/p>\n<p>Il est \u00e9vident que ce type de pr\u00e9paration se rapproche plus d&rsquo;un pratique trail de la course \u00e0 pied que d&rsquo;une pratique route. Il faudra donc trouver un plan d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a> pour un trail entre 10 et 20 km.<\/p>\n<h2>Trouver un parcours de sant\u00e9<\/h2>\n<p>Il y en a surement un pr\u00e8s de chez vous car il y a en a pr\u00e8s de 2000 en France. Vous pourrez ainsi trouver quelques obstacles simples mais aussi de quoi faire des tractions pour travailler les bras.<\/p>\n<h2>Faire de la PPG<\/h2>\n<p>Si vous n&rsquo;avez pas l&rsquo;habitude de faire de la pr\u00e9paration physique g\u00e9n\u00e9rale, l\u00e0 il faudra absolument s&rsquo;y mettre pour passer certains obstacles. Votre vitesse de course ne vous permettra pas de rattraper le temps que vous pourrez perdre sur un obstacle.<\/p>\n<h2>Pratiquer le trail<\/h2>\n<p>Evidemment il faudra vous pr\u00e9parer comme pour un trail, un trail technique non pas pour son d\u00e9nivel\u00e9 mais pour ses passages boueux et la r\u00e9ception des obstacles. Vous pourrez \u00e9galement ajouter quelques exercices de <a href=\"\/blog\/la-pliometrie-2985.html\"target=\"_top\" title=\"pliom\u00e9trie\" >pliom\u00e9trie<\/a> pour am\u00e9liorer votre condition physique.<\/p>\n<h2>Travailler en variation de rythme<\/h2>\n<p>A la diff\u00e9rence d&rsquo;une course classique, votre rythme sera r\u00e9guli\u00e8rement cass\u00e9 par les obstacles, vous devrez peut \u00eatre attendre avant de vous lancer sur l&rsquo;obstacle et vous relancez \u00e0 chaque fois apr\u00e8s le passage. Pour pr\u00e9pare ces changements, n&rsquo;h\u00e9sitez pas \u00e0 faire des changement de rythme : acc\u00e9l\u00e9rez votre <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allure<\/a> sur 500m puis ralentissez&#8230; Si vous pr\u00e9parez une course de 10 km, vous pourrez par exemple faire une s\u00e9ance de 10 kilom\u00e8tres en modulant votre vitesse tout au long de la distance.<\/p>\n<p>Je ne suis pas entraineur (enfin si mais en sp\u00e9cialit\u00e9 judo) mais comme vous je m&rsquo;entraine en suivant les plans et les conseils que l&rsquo;on me donne, ces conseils me semblent \u00eatre des conseils de bon sens.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/preparer-une-course-a-obstacle-34431.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/09\/spartan-race-france-6-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/09\/spartan-race-france-6-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/09\/spartan-race-france-6-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Avec l&rsquo;arriv\u00e9e de nombreuse courses \u00e0 obstacles comme la Spartan Race, So Mad, Mud Day et bien d&rsquo;autres&#8230; Vous vous \u00eates sans doute demand\u00e9 comment se pr\u00e9parer sur ces courses d&rsquo;un nouveau type. Je vous propose quelques conseils pour am\u00e9liorer votre pr\u00e9paration habituelle. Il est \u00e9vident que ce type de pr\u00e9paration se rapproche plus d&rsquo;un [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":33963,"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>Pr\u00e9parer une course \u00e0 obstacle<\/title>\n<meta name=\"description\" content=\"Avec l&#039;arriv\u00e9e de nombreuse courses \u00e0 obstacles comme la Spartan Race, So Mad, Mud Day et bien d&#039;autres... 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