{"id":47260,"date":"2015-10-25T22:28:37","date_gmt":"2015-10-25T21:28:37","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=47260"},"modified":"2015-10-25T22:28:37","modified_gmt":"2015-10-25T21:28:37","slug":"recuperation-post-marathon-ne-pas-negliger","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/recuperation-post-marathon-ne-pas-negliger-47260.html","title":{"rendered":"R\u00e9cup\u00e9ration post-marathon : ne pas n\u00e9gliger"},"content":{"rendered":"<p><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon.jpg\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-47261\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon-150x150.jpg\" alt=\"recuperation-post-marathon\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>Dans le milieu du marathon, un r\u00e8gle dit qu&rsquo;il faut 42 jours pour r\u00e9cup\u00e9rer des 42 kilom\u00e8tres parcourus lors d&rsquo;une course, c&rsquo;est la r\u00e8gle de Foster. Apr\u00e8s 2 mois, 3 mois voire 6 mois de pr\u00e9paration et surtout une course o\u00f9 vous allez souffrir, il va falloir prendre le temps de r\u00e9cup\u00e9rer.<\/p>\n<p>Malgr\u00e9 la connaissance de cette r\u00e8gle, j&rsquo;ai eu du mal \u00e0 r\u00e9sister \u00e0 une certaine euphorie, les jours qui ont suivis la course. J&rsquo;ai r\u00e9cup\u00e9r\u00e9 mes jambes tr\u00e8s vite puisque 2 jours apr\u00e8s je marchais normalement et je pensais d\u00e9j\u00e0 \u00e0 mes prochains objectifs et pourquoi pas mes prochains marathons.<\/p>\n<p>Depuis cette course, je suis raisonnable mais j&rsquo;ai pourtant commenc\u00e9 \u00e0 courir d\u00e8s la deuxi\u00e8me semaine. Avec Un peu de judo et de natation, je me sentais plut\u00f4t en forme et pourtant&#8230;<\/p>\n<p>Un repas \u00e9tant pr\u00e9vu dans les vosges, je fis comme d&rsquo;habitude, j&rsquo;ai pris mon v\u00e9lo pour faire les 75 kilom\u00e8tres que j&rsquo;aurais pu faire confortablement assis dans le si\u00e8ge de ma voiture. Mais voil\u00e0, il faisait beau alors fatigu\u00e9 ou pas en r\u00e9cup\u00e9ration ou pas, j&rsquo;avais envie de faire cette \u00ab\u00a0petite\u00a0\u00bb balade.<\/p>\n<p>Manque de chance apr\u00e8s une trentaine de kilom\u00e8tres, j&rsquo;\u00e9tais bien en retard sur mes temps habituels et je me suis aper\u00e7u que je roulais face au vent. Mais jusque l\u00e0 rien de dramatique. Et pourtant dans les 15 derniers kilom\u00e8tres, j&rsquo;ai senti que j&rsquo;\u00e9tais vid\u00e9. Quand j&rsquo;ai mont\u00e9 la derni\u00e8re petite c\u00f4te, j&rsquo;ai eu l&rsquo;impression de monter l&rsquo;Alpes d&rsquo;Huez alors qu&rsquo;il n&rsquo;y avait que 300 m\u00e8tres \u00e0 9%.<\/p>\n<p>Apr\u00e8s avoir synchronis\u00e9 mes donn\u00e9es, il ne faisait aucun doute que la r\u00e9cup\u00e9ration n&rsquo;avait pas \u00e9t\u00e9 suffisante avant un tel effort, mon rythme cardiaque \u00e9tait trop haut pour une sortie en v\u00e9lo. J&rsquo;\u00e9tais \u00e0 un rythme tr\u00e8s proche de la course \u00e0 pied alors que j&rsquo;aurais du \u00eatre plus bas.<\/p>\n<p>Malgr\u00e9 l&rsquo;arriv\u00e9e et la descente du v\u00e9lo, le d\u00e9but du ressenti de la fatigue allait commencer. Pr\u00e8s de 2 jours complets avec des siestes et des grosses nuits, il ne fait aucun doute ma p\u00e9riode de r\u00e9cup\u00e9ration n&rsquo;\u00e9tait pas assez longue.<\/p>\n<p>En r\u00e9sum\u00e9, il faut faire attention \u00e0 l&rsquo;euphorie qui peut suivre une \u00e9preuve comme \u00e7a et rester raisonnable. Pr\u00e9voir un minimum d&rsquo;activit\u00e9 pendant 3 \u00e0 4 semaines et surtout rester dans des dur\u00e9es d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainements<\/a> en dessous d&rsquo;une heure.<\/p>\n<p>Bonne r\u00e9cup\u00e9ration et ne c\u00e9der pas \u00e0 l&rsquo;euphorie.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/recuperation-post-marathon-ne-pas-negliger-47260.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2015\/10\/recuperation-post-marathon-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Dans le milieu du marathon, un r\u00e8gle dit qu&rsquo;il faut 42 jours pour r\u00e9cup\u00e9rer des 42 kilom\u00e8tres parcourus lors d&rsquo;une course, c&rsquo;est la r\u00e8gle de Foster. Apr\u00e8s 2 mois, 3 mois voire 6 mois de pr\u00e9paration et surtout une course o\u00f9 vous allez souffrir, il va falloir prendre le temps de r\u00e9cup\u00e9rer. Malgr\u00e9 la connaissance [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47261,"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>R\u00e9cup\u00e9ration post-marathon : ne pas n\u00e9gliger<\/title>\n<meta name=\"description\" content=\"Dans le milieu du marathon, un r\u00e8gle dit qu&#039;il faut 42 jours pour r\u00e9cup\u00e9rer des 42 kilom\u00e8tres parcourus lors d&#039;une course, c&#039;est la r\u00e8gle de Foster. 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