{"id":38962,"date":"2014-06-06T15:27:39","date_gmt":"2014-06-06T14:27:39","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=38962"},"modified":"2014-06-06T15:27:39","modified_gmt":"2014-06-06T14:27:39","slug":"jouer-zone-confort","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/jouer-zone-confort-38962.html","title":{"rendered":"Jouer avec la zone de confort"},"content":{"rendered":"<p><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort.jpg\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-39030\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort-150x150.jpg\" alt=\"jouer-zone-confort\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>Vous vous entrainez seul, vous courrez tranquillement depuis quelques mois et vous en \u00eates tr\u00e8s content. Vous avez trouv\u00e9 votre rythme. Mais vous aimeriez progresser tranquillement sans pour autant avoir une montre hyper compliqu\u00e9 ou m\u00eame suivre un plan d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainements<\/a> de barbare. Vous voulez progresser \u00e0 votre rythme de mani\u00e8re ludique.\u00a0 Sans rentrer dans des notions compliquer comme le seuil, l&rsquo;a\u00e9robie ou l&rsquo;ana\u00e9robie&#8230; la <a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a>&#8230; et j&rsquo;en passe.<\/p>\n<p>Dans un premier temps, il faut que vous identifiez votre zone de confort. C&rsquo;est tout simplement la vitesse \u00e0 laquelle vous vous sentez bien, vous courrez, vous arrivez \u00e0 maitriser votre souffle, vous pouvez \u00e9ventuellement parler avec un ami lors de votre footing. A ce rythme vous pouvez courir 45 minutes voire une heure sans souci.<\/p>\n<p>Pour vous am\u00e9liorer, il va falloir acc\u00e9l\u00e9rer et aller plus vite que ce rythme. Votre fr\u00e9quence cardiaque va augmenter, votre souffle sera plus fort, vous ne pourrez plus parler,&#8230; Essayez de conserver ce rythme jusqu&rsquo;\u00e0 ce que cela devienne difficile \u00e0 tenir (Attention il en faut pas courir \u00e0 toute vitesse juste acc\u00e9l\u00e9rer l\u00e9g\u00e8rement le rythme).<\/p>\n<p>Une fois que vous vous sentez moins \u00e0 l&rsquo;aise, ralentissez pour retrouver votre zone de confort, votre rythme de course habituellement et reprenez progressivement votre souffle.<\/p>\n<p>N&rsquo;h\u00e9sitez pas \u00e0 r\u00e9p\u00e9ter plusieurs fois cette exp\u00e9rience durant votre sortie, mais dans tous les cas, ne faites pas cela avant 15 \u00e0 20 minutes de course.<\/p>\n<p>Vous allez voir c&rsquo;est tr\u00e8s ludique, vous pouvez vous donner des objectifs aller jusqu&rsquo;\u00e0 la prochaine intersection, doubler la personne devant moi,&#8230;<\/p>\n<p>En habituant votre corps et votre coeur \u00e0 aller un peu plus vite, vous devriez progresser. Les p\u00e9riodes rapides seront de plus en plus longues et vous serez de plus en plus \u00e0 l&rsquo;aise.<\/p>\n<p>Allez-y doucement car, de toutes fa\u00e7ons, l&rsquo;important c&rsquo;est de se faire plaisir et de casser la monotonie du car malheureusement vous ne serez jamais s\u00e9lectionn\u00e9 pour les championnats d\u2019Europe ou du monde !<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/jouer-zone-confort-38962.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/06\/jouer-zone-confort-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Vous vous entrainez seul, vous courrez tranquillement depuis quelques mois et vous en \u00eates tr\u00e8s content. Vous avez trouv\u00e9 votre rythme. Mais vous aimeriez progresser tranquillement sans pour autant avoir une montre hyper compliqu\u00e9 ou m\u00eame suivre un plan d&rsquo;entrainements de barbare. Vous voulez progresser \u00e0 votre rythme de mani\u00e8re ludique.\u00a0 Sans rentrer dans des [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":39030,"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>Jouer avec la zone de confort<\/title>\n<meta name=\"description\" content=\"Vous vous entrainez seul, vous courrez tranquillement depuis quelques mois et vous en \u00eates tr\u00e8s content. Vous avez trouv\u00e9 votre rythme. Mais vous aimeriez\" \/>\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\/jouer-zone-confort-38962.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jouer avec la zone de confort\" \/>\n<meta property=\"og:description\" content=\"Vous vous entrainez seul, vous courrez tranquillement depuis quelques mois et vous en \u00eates tr\u00e8s content. Vous avez trouv\u00e9 votre rythme. 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