{"id":53346,"date":"2017-02-20T21:03:16","date_gmt":"2017-02-20T20:03:16","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=53346"},"modified":"2019-09-13T08:03:20","modified_gmt":"2019-09-13T07:03:20","slug":"sortie-longue-attention-a-laugmentation-distances","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/sortie-longue-attention-a-laugmentation-distances-53346.html","title":{"rendered":"Sortie longue : attention \u00e0 l&rsquo;augmentation des distances"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignleft wp-image-53372 size-thumbnail\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/02\/sortie-longue-150x150.jpg\" alt=\"Sortie longue : attention \u00e0 l\u2019augmentation des distances\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/02\/sortie-longue-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/02\/sortie-longue-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>La sortie longue est un maillon essentiel de la pr\u00e9paration d&rsquo;une course d&rsquo;endurance, si sur 10 kilom\u00e8tres ou encore semi-marathon il est possible de r\u00e9p\u00e9ter en amont une distance \u00e9quivalente, au del\u00e0 c&rsquo;est plut\u00f4t d\u00e9conseill\u00e9 (en gros il ne vaut mieux pas faire une sortie de 42 kilom\u00e8tres quelques semaines avant un marathon). Cela fait partie des difficult\u00e9s du marathon et des courses de longue distance.<\/p>\n<p>La sortie longue va donc permettre de pr\u00e9parer votre corps pour la course, en le poussant progressivement vers des distances plus longues. C&rsquo;est souvent l&rsquo;erreur qui est faite : augmenter trop rapidement la distance sur cette sortie longue. Vous risquez de vous blesser et de trop vous fatiguer.<\/p>\n<p>C&rsquo;est pour cette raison qu&rsquo;il faut passer les \u00e9tapes une par une, \u00e0 l&rsquo;image d&rsquo;une \u00e9chelle avec des barreaux : vous pouvez toujours monter 2 voire 3 barreaux d&rsquo;un coup mais vous risquez de tomber en bas de l&rsquo;\u00e9chelle.<\/p>\n<p>Bien s\u00fbr votre pass\u00e9 est pris en compte, si vous avez d\u00e9j\u00e0 fait des marathons ou des ultras, il sera plus facile d&rsquo;allonger les distances.<\/p>\n<p>Quand on suit un planning d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a> \u00e0 la lettre, on peut vite faire une erreur : faute de temps on a r\u00e9duit une sortie longue (voire on l&rsquo;a zapp\u00e9\u00a0pour des raisons personnelles) et la semaine d&rsquo;apr\u00e8s on attaque directement sur une sortie encore plus longue. C&rsquo;est typiquement le genre d&rsquo;erreur qu&rsquo;il faut \u00e9viter : compenser un contre-temps. C&rsquo;est pour \u00e7a qu&rsquo;il faut bien comprendre son plan d&rsquo;entrainement pour pouvoir compenser une annulation.<\/p>\n<p>L&rsquo;id\u00e9e de la sortie longue c&rsquo;est d&rsquo;ajouter chaque semaine quelques kilom\u00e8tres de plus : entre 1 et 4 en fonction de votre pass\u00e9 ou alors augmenter la\u00a0dur\u00e9e de la s\u00e9ance de 10 minutes par exemple. Dans tous les cas, il faut \u00e9viter de passer de 10 kilom\u00e8tres \u00e0 20 kilom\u00e8tres d&rsquo;un seul coup.<\/p>\n<p>Une fois que vous avez compris le principe de la progression, vous pouvez adapter la taille des barreaux de l&rsquo;\u00e9chelle pour compenser (toujours progressivement) et rattraper tout doucement le retard.<\/p>\n<p>Restez vigilant sur la dur\u00e9e de cette sortie longue et ne jouez pas avec les opportunit\u00e9s : j&rsquo;ai du temps aujourd&rsquo;hui alors je vais faire plus que pr\u00e9vu.<\/p>\n<p>Vous pouvez relire mon approche d&rsquo;<a href=\"https:\/\/www.wanarun.net\/blog\/marathon-sans-plan-47098.html\">une pr\u00e9paration marathon sans plan<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/sortie-longue-attention-a-laugmentation-distances-53346.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/02\/sortie-longue-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/02\/sortie-longue-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/02\/sortie-longue-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>La sortie longue est un maillon essentiel de la pr\u00e9paration d&rsquo;une course d&rsquo;endurance, si sur 10 kilom\u00e8tres ou encore semi-marathon il est possible de r\u00e9p\u00e9ter en amont une distance \u00e9quivalente, au del\u00e0 c&rsquo;est plut\u00f4t d\u00e9conseill\u00e9 (en gros il ne vaut mieux pas faire une sortie de 42 kilom\u00e8tres quelques semaines avant un marathon). Cela fait [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":53372,"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>Sortie longue : attention \u00e0 l&#039;augmentation des distances<\/title>\n<meta name=\"description\" content=\"La sortie longue est un maillon essentiel de la pr\u00e9paration d&#039;une course d&#039;endurance, si sur 10 kilom\u00e8tres ou encore semi-marathon il est possible de\" \/>\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\/sortie-longue-attention-a-laugmentation-distances-53346.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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