{"id":40816,"date":"2020-05-13T06:09:00","date_gmt":"2020-05-13T05:09:00","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=40816"},"modified":"2020-05-13T08:05:30","modified_gmt":"2020-05-13T07:05:30","slug":"bien-debuter-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/bien-debuter-course-a-pied-40816.html","title":{"rendered":"Bien d\u00e9buter en course \u00e0 pied"},"content":{"rendered":"\n<p>Mes amis, qui me voit courir r\u00e9guli\u00e8rement, me demande souvent comment bien d\u00e9buter en course \u00e0 pied ? Une question classique venant du runner d\u00e9butant. La question n&rsquo;est pas simple et je ne suis ni entraineur ni m\u00e9decin, mais en tant que coureur r\u00e9gulier j&rsquo;ai un avis sur le sujet. Alors voil\u00e0 quelques conseils pour bien d\u00e9buter en course \u00e0 pied.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-1024x683.jpg\" alt=\"d\u00e9buter en course \u00e0 pied\" class=\"wp-image-40856\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-1024x683.jpg 1024w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-300x200.jpg 300w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-150x100.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-620x413.jpg 620w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15.jpg 1771w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2>Faire un \u00e9tat des lieux<\/h2>\n\n\n\n<p>Nous ne sommes pas tous \u00e9gaux dans le sport, en fonction de votre morphologie, de votre pass\u00e9, de votre activit\u00e9 journali\u00e8re, de votre travail, de votre alimentation,&#8230; vous \u00eates plus ou moins bien arm\u00e9 pour faire de la course \u00e0 pied. La premi\u00e8re \u00e9tape c&rsquo;est d&rsquo;en parler \u00e0 votre m\u00e9decin traitant, de lui faire part de votre projet, des raisons qui vous poussent \u00e0 \u00e7a et de voir avec lui ce qu&rsquo;il faut faire avant de se lancer. Il ne faut pas griller les \u00e9tapes, en fonction de votre \u00e2ge et de vos ant\u00e9c\u00e9dents m\u00e9dicaux, votre m\u00e9decin vous donnera surement de bons conseils.<\/p>\n\n\n\n<h2>Commencer doucement<\/h2>\n\n\n\n<p>Inutile de s&rsquo;inscrire tout de suite sur un marathon ! Si vous n&rsquo;avez pas fait de sport depuis le coll\u00e8ge et le cours d&rsquo;EPS de Mr Schmitt en 3eB2, alors il va falloir y aller tr\u00e8s progressivement. Pour d\u00e9marrer tranquillement, vous pouvez faire varier un certain nombre de crit\u00e8res :<\/p>\n\n\n\n<ul><li>Vitesse<\/li><li>Dur\u00e9e<\/li><li>Alternance marche \/ course<\/li><\/ul>\n\n\n\n<p>Si vous commencez de z\u00e9ro, commencez par une marche active et changer vos habitudes (dans la mesure du possible) :<\/p>\n\n\n\n<ul><li>prendre les escaliers au lieu de l\u2019ascenseur<\/li><li>amener les enfants \u00e0 l&rsquo;\u00e9cole \u00e0 pied et non en voiture<\/li><li>faire vos courses \u00e0 pied et non en voiture<\/li><li>&#8230; et j&rsquo;en passe<\/li><\/ul>\n\n\n\n<p>Le but \u00e9tant d&rsquo;augmenter votre activit\u00e9 journali\u00e8re (acqu\u00e9rir une <a href=\"https:\/\/www.wanarun.net\/blog\/test\/montre-gps\">montre de running<\/a> peut \u00eatre un bon moyen pour vous surveiller et vous motiver)<\/p>\n\n\n\n<p>Ensuite vous pouvez vous r\u00e9server des plages de marche active : 10 minutes, 15 minutes, 20 minutes,&#8230; essayez d&rsquo;allonger la dur\u00e9e et aussi le rythme.<\/p>\n\n\n\n<h2>Passer de la marche \u00e0 la course \u00e0 pied<\/h2>\n\n\n\n<p>Disons que vous arrivez \u00e0 marcher activement entre 30 et 45 minutes. Vous vous sentez \u00e0 l&rsquo;aise, vous sentez les effets de cette reprise d&rsquo;activit\u00e9 et vous voulez passer aux choses un peu plus s\u00e9rieuses. Maintenant il va falloir faire des s\u00e9ances de marches o\u00f9 vous allez alterner marche et course.<\/p>\n\n\n\n<p>Commencez par marcher de mani\u00e8re active pendant 10 \u00e0 15 minutes. Ensuite vous allez pendant 15 \u00e0 20 minutes alterner 15 secondes de course \u00e0 pied et 45 secondes de marche. Un chrono tout simple ou une montre avec trotteuse devrait vous permettre de g\u00e9rer ces diff\u00e9rentes s\u00e9quences. Pour finir la s\u00e9ance, terminer par une dizaine de minutes de marche.<\/p>\n\n\n\n<p>Pour progresser, toujours sur des s\u00e9quences d&rsquo;une minute : augmenter la course \u00e0 pied et diminuer la marche :<\/p>\n\n\n\n<ul><li>20 secondes de course \u00e0 pied et 40 secondes de marche<\/li><li>25 secondes de course \u00e0 pied et 40 secondes de marche<\/li><li>30 secondes de course \u00e0 pied et 30 secondes de marche<\/li><li>35 secondes de course \u00e0 pied et 25 secondes de marche<\/li><li>40 secondes de course \u00e0 pied et 20 secondes de marche<\/li><li>45 secondes de course \u00e0 pied et 15 secondes de marche<\/li><\/ul>\n\n\n\n<p>au fur et \u00e0 mesure, vous devriez sentir que vous progressez, quand vous \u00eates \u00e0 l&rsquo;aise sur un palier, passez au palier sup\u00e9rieur&#8230;<\/p>\n\n\n\n<p>Ensuite vous allez courir plus longtemps sans vous arr\u00eatez : 1 minute, 2 minutes,&#8230; jusqu&rsquo;\u00e0 r\u00e9ussir \u00e0 courir 30 minutes<\/p>\n\n\n\n<p>L&rsquo;important c&rsquo;est la r\u00e9gularit\u00e9, 2 \u00e0 3 fois par semaine, devrait \u00eatre un bon rythme.<\/p>\n\n\n\n<p>Alors pr\u00eat pour d\u00e9marrer ?<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/bien-debuter-course-a-pied-40816.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"d\u00e9buter en course \u00e0 pied\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/09\/bien-debuter-en-course-a-pied-45-15-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Mes amis, qui me voit courir r\u00e9guli\u00e8rement, me demande souvent comment bien d\u00e9buter en course \u00e0 pied ? Une question classique venant du runner d\u00e9butant. La question n&rsquo;est pas simple et je ne suis ni entraineur ni m\u00e9decin, mais en tant que coureur r\u00e9gulier j&rsquo;ai un avis sur le sujet. Alors voil\u00e0 quelques conseils pour [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40856,"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>Bien d\u00e9buter en course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Mes amis, qui me voit courir r\u00e9guli\u00e8rement, me demande souvent comment bien d\u00e9buter en course \u00e0 pied ? 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