{"id":43290,"date":"2015-03-16T21:15:00","date_gmt":"2015-03-16T20:15:00","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=43290"},"modified":"2015-03-17T13:02:54","modified_gmt":"2015-03-17T12:02:54","slug":"stairway-heaven","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/stairway-heaven-43290.html","title":{"rendered":"Stairway to heaven ou mont\u00e9e d&rsquo;escaliers"},"content":{"rendered":"<p>Non je vous rassure, nous n&rsquo;allons pas parler de musique aujourd&rsquo;hui avec ce mythique titre de Led Zeppelin mais il est vrai qu&rsquo;en m&rsquo;entrainant ce matin, la lumi\u00e8re filtrante du lever de soleil m&rsquo;a donn\u00e9 des id\u00e9es po\u00e9<a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven.jpg\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-43306\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven-150x150.jpg\" alt=\"stairway-to-heaven\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>tiques. Et le titre de cette chanson va peut \u00eatre devenir votre <a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a> favori&#8230;<\/p>\n<p>L&rsquo;un des exercices classiques de l&rsquo;entrainement en course \u00e0 pied est la c\u00f4te : monter une c\u00f4te avec un maximum de pentes et r\u00e9p\u00e9ter autant que possible et le plus vite possible.<\/p>\n<p>En milieu urbain, c&rsquo;est n&rsquo;est pas toujours simple de trouver une c\u00f4te int\u00e9ressante \u00e0 moins d&rsquo;habiter Montmartre ou San Francisco. Il faut alors se rabbatre sur une variante de cet entrainement : la mont\u00e9e d&rsquo;escaliers.<\/p>\n<p>Cela peut paraitre plus simple aux premiers abords mais c&rsquo;est beaucoup plus compliqu\u00e9 qu&rsquo;une simple c\u00f4te. En effet, lorsqu&rsquo;on monte une pente, on se focalise sur la mont\u00e9e et peu importe si la taille de la foul\u00e9e diminue en approchant du sommet&#8230; Mais les escaliers sont plus traitres, ils sont rang\u00e9s \/ espac\u00e9s de mani\u00e8re math\u00e9matique. Vous allez devoir rythmer et caler votre foul\u00e9e sur leur espacement. deux par deux ou trois par trois, il faudra garder le rythme sinon vous allez vous emm\u00ealer les pinceaux et vous risquez une bonne chute.<\/p>\n<p>Alors vous allez me dire \u00ab\u00a0J&rsquo;ai d\u00e9j\u00e0 mont\u00e9 des escaliers en courant et je n&rsquo;ai pas eu de souci\u00a0\u00bb&#8230; Bien s\u00fbr c&rsquo;est \u00e0 la port\u00e9e de tous sportifs, mais nous parlons d&rsquo;entrainement et vous allez r\u00e9peter l&rsquo;op\u00e9ration 10, 20 voire 30 fois&#8230;. Je peux vous assurer qu&rsquo;apr\u00e8s un certain nombres de mont\u00e9es votre esprit n&rsquo;est plus aussi vif, les jambes ne r\u00e9pondent plus aussi bien et vous ratez une marche assez facilement. Il faut donc \u00eatre vigilent et concentr\u00e9 tout au long de la s\u00e9ance mais il ne faut pas oublier que la fin sera difficile.<\/p>\n<p>Les mont\u00e9es d&rsquo;escaliers sont exigeantes mais elles vous permettront de progresser. Vous allez travailler la posture, le rythme, les mont\u00e9es de genoux et vous renforcerez ainsi les muscles des jambes.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/stairway-heaven-43290.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/03\/stairway-to-heaven-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Non je vous rassure, nous n&rsquo;allons pas parler de musique aujourd&rsquo;hui avec ce mythique titre de Led Zeppelin mais il est vrai qu&rsquo;en m&rsquo;entrainant ce matin, la lumi\u00e8re filtrante du lever de soleil m&rsquo;a donn\u00e9 des id\u00e9es po\u00e9tiques. Et le titre de cette chanson va peut \u00eatre devenir votre entrainement favori&#8230; L&rsquo;un des exercices classiques [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":43306,"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>Stairway to heaven ou mont\u00e9e d&#039;escaliers<\/title>\n<meta name=\"description\" content=\"Non je vous rassure, nous n&#039;allons pas parler de musique aujourd&#039;hui avec ce mythique titre de Led Zeppelin mais il est vrai qu&#039;en m&#039;entrainant ce matin,\" \/>\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\/stairway-heaven-43290.html\" \/>\n<meta property=\"og:locale\" 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