{"id":3316,"date":"2018-01-16T12:45:28","date_gmt":"2018-01-16T11:45:28","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=3316"},"modified":"2018-09-12T18:10:44","modified_gmt":"2018-09-12T16:10:44","slug":"erreurs-entrainement-course-a-pied","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/erreurs-entrainement-course-a-pied\/","title":{"rendered":"Top 5 des erreurs \u00e0 \u00e9viter lors de vos entra\u00eenements"},"content":{"rendered":"<p>Tout le monde commet des erreurs,&nbsp;y compris les coureurs les plus exp\u00e9riment\u00e9s. <a href=\"http:\/\/frequence-running.com\/blog\/top-5-des-bonnes-pratiques-pour-eviter-les-blessures-en-course-a-pied\/\"><strong>Risques de blessures<\/strong><\/a>, performances brid\u00e9es&#8230; Voici donc les erreurs \u00e0 l&rsquo;entra\u00eenement les plus fr\u00e9quentes, \u00e0 \u00e9viter autant que possible camarades runners !<\/p>\n<p><!--more--><\/p>\n<h2><noscript><img class=\"aligncenter\" title=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" src=\"https:\/\/media.giphy.com\/media\/ri8Kb9LOe5Nza\/giphy.gif\" alt=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" width=\"300\" height=\"190\"><\/noscript><img class=\"aligncenter lazyload\" title=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20190%22%3E%3C%2Fsvg%3E\" alt=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" width=\"300\" height=\"190\" data-src=\"https:\/\/media.giphy.com\/media\/ri8Kb9LOe5Nza\/giphy.gif\"><\/h2>\n<h2>1. Courir toujours \u00e0 la m\u00eame allure<\/h2>\n<p>Nous l&rsquo;avions d\u00e9j\u00e0 \u00e9voqu\u00e9 dans un<strong> <a href=\"http:\/\/frequence-running.com\/blog\/variete-dans-entrainement\/\">pr\u00e9c\u00e9dent article<\/a><\/strong> : variez votre allure, l&rsquo;intensit\u00e9, changez de parcours. Bousculer r\u00e9guli\u00e8rement son organisme et ses habitudes permet de progresser ! Le footing est indispensable pour travailler son endurance fondamentale. Mais il doit \u00eatre coupl\u00e9 \u00e0 des s\u00e9ances plus intenses, avec des changements de rythme.<\/p>\n<h2><noscript><img class=\"irc_mi aligncenter\" src=\"https:\/\/www.execonline.com\/wp-content\/uploads\/2017\/05\/To-avoid-change-fatigue-at-your-organization-tap-into-your-own-adaptive-DNA_16001504_40033799_0_14110408_500.jpg\" alt=\"Image associ\u00e9e\" width=\"500\" height=\"334\"><\/noscript><img class=\"irc_mi aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20334%22%3E%3C%2Fsvg%3E\" alt=\"Image associ\u00e9e\" width=\"500\" height=\"334\" data-src=\"https:\/\/www.execonline.com\/wp-content\/uploads\/2017\/05\/To-avoid-change-fatigue-at-your-organization-tap-into-your-own-adaptive-DNA_16001504_40033799_0_14110408_500.jpg\"><\/h2>\n<h2>2. Oublier le sommeil et la r\u00e9cup\u00e9ration<\/h2>\n<p>L&rsquo;entra\u00eenement ne fait pas tout ! Le <strong><a href=\"http:\/\/frequence-running.com\/blog\/sommeil-et-running\/\">sommeil est aussi tr\u00e8s important<\/a><\/strong>, car il permet \u00e0 votre organisme de se r\u00e9g\u00e9n\u00e9rer apr\u00e8s l&rsquo;effort. Surveillez vos repas du soir et baissez progressivement votre activit\u00e9 la nuit tomb\u00e9e, afin de dormir correctement. Ne courez donc pas juste avant le dodo ! Et n&rsquo;oubliez pas de vous reposer apr\u00e8s les s\u00e9ances intenses, notamment pour que vos muscles puissent se reconstruire correctement.<\/p>\n<h2><noscript><img class=\"aligncenter\" title=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" src=\"https:\/\/media.giphy.com\/media\/3oKIPjzfv0sI2p7fDW\/giphy.gif\" alt=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" width=\"500\" height=\"500\"><\/noscript><img class=\"aligncenter lazyload\" title=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20500%22%3E%3C%2Fsvg%3E\" alt=\"Eviter les erreurs \u00e0 l'entra\u00eenement\" width=\"500\" height=\"500\" data-src=\"https:\/\/media.giphy.com\/media\/3oKIPjzfv0sI2p7fDW\/giphy.gif\"><\/h2>\n<h2><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application ! \" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application ! \" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/h2>\n<h2>3. Trop forcer lors de s\u00e9ances intenses<\/h2>\n<p>Vous vous sentez fatigu\u00e9, malade ? Restez chez vous et annulez cette s\u00e9ance intense qui pointait son nez ! Vous pouvez aussi ranger votre chrono et courir aux sensations, tranquillement. La course \u00e0 pied doit rester une passion, vous faire plaisir, sans devenir une contrainte.&nbsp;<span class=\"st\">\u00c9<\/span>coutez votre corps et si besoin, reposez-vous, r\u00e9duisez le volume.<\/p>\n<p>La multiplication des s\u00e9ances intenses peut rapidement devenir contre productif. Suivez donc un <strong><a href=\"https:\/\/www.frequence-running.com\/running-app.html\">plan adapt\u00e9, comme celui de FREQUENCE Running<\/a><\/strong> !<\/p>\n<h2><noscript><img class=\"irc_mi aligncenter\" title=\"Sortie longue running\" src=\"https:\/\/captainphoenixnyc.files.wordpress.com\/2016\/04\/1618530_1586197118278500_6207828821783823106_n.jpg\" alt=\"Sortie longue running\" width=\"833\" height=\"571\"><\/noscript><img class=\"irc_mi aligncenter lazyload\" title=\"Sortie longue running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20833%20571%22%3E%3C%2Fsvg%3E\" alt=\"Sortie longue running\" width=\"833\" height=\"571\" data-src=\"https:\/\/captainphoenixnyc.files.wordpress.com\/2016\/04\/1618530_1586197118278500_6207828821783823106_n.jpg\"><\/h2>\n<h2>4. Faire des sorties trop longues<\/h2>\n<p>De telles sorties sont int\u00e9ressantes pour pr\u00e9parer, par exemple, un marathon. Mais en d\u00e9passant les 2h\/2h15 de course \u00e0 pied, vous mettez votre corps \u00e0 rude \u00e9preuve ! Il vous faudra plusieurs jours pour r\u00e9cup\u00e9rer totalement. <strong><a href=\"http:\/\/frequence-running.com\/blog\/sortie-longue\/\">Nous pr\u00e9conisons de ne pas d\u00e9passer cette dur\u00e9e<\/a> <\/strong>(le volume des s\u00e9ances \u00e9tant \u00e0 consid\u00e9rer sur une semaine). Il ne faut pas savoir courir un marathon \u00e0 l&rsquo;entra\u00eenement pour \u00eatre capable d&rsquo;en terminer un le jour J !<\/p>\n<h2><noscript><img class=\"irc_mi aligncenter\" title=\"erreurs en entra\u00eenements\" src=\"https:\/\/i.pinimg.com\/736x\/54\/6b\/cd\/546bcd894b770e534562d5313ec35309--sauce-barbecue-poutine.jpg\" alt=\"erreurs en entra\u00eenements\" width=\"500\" height=\"500\"><\/noscript><img class=\"irc_mi aligncenter lazyload\" title=\"erreurs en entra\u00eenements\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20500%22%3E%3C%2Fsvg%3E\" alt=\"erreurs en entra\u00eenements\" width=\"500\" height=\"500\" data-src=\"https:\/\/i.pinimg.com\/736x\/54\/6b\/cd\/546bcd894b770e534562d5313ec35309--sauce-barbecue-poutine.jpg\"><\/h2>\n<h2>5. N\u00e9gliger et ne pas varier son <a href=\"https:\/\/frequence-running.com\/blog\/5-mythes-lalimentation-coureur\/\">alimentation<\/a><\/h2>\n<p>Nous, sportifs, avons trop souvent tendance \u00e0 faire des exc\u00e8s hors ou pendant nos repas, sous pr\u00e9texte de br\u00fbler des calories \u00e0 l&rsquo;entra\u00eenement. Pourtant, prendre soin de son alimentation et donc de son corps, c&rsquo;est important ! Il est n\u00e9cessaire, par exemple, d&rsquo;\u00e9viter l&rsquo;alcool ou les repas trop riches, presque exclusivement compos\u00e9s de gras ou de sucre (comme par exemple le fameux combo soda\/frites\/burger).<\/p>\n<p>Variez vos aliments : remplacez par exemple les habituelles p\u00e2tes par des lentilles, de l&rsquo;\u00e9peautre, du riz ou des haricots secs. Prenez soin d&rsquo;y incorporer, le plus souvent possible, des fruits et des l\u00e9gumes. Et si c&rsquo;est local, bio et de saison, c&rsquo;est encore mieux !<\/p>\n<p>Cette liste d&rsquo;erreurs n&rsquo;est pas exhaustive mais si vous respectez ces diff\u00e9rents points, en suivant <a href=\"http:\/\/frequence-running.com\/\"><strong>un plan de course \u00e0 pied FREQUENCE running<\/strong><\/a>, la progression n&rsquo;en sera que plus facile !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tout le monde commet des erreurs,\u00a0y compris les coureurs les plus exp\u00e9riment\u00e9s. Risques de blessures, performances brid\u00e9es&#8230; Voici donc les erreurs \u00e0 l&rsquo;entra\u00eenement les plus fr\u00e9quentes, \u00e0 \u00e9viter autant que possible camarades runners !<\/p>\n","protected":false},"author":3,"featured_media":3502,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>TOP 5 des erreurs \u00e0 l&#039;entra\u00eenement running ! - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Tous les conseils sp\u00e9cialis\u00e9s dans l&#039;entra\u00eenement \u00e0 la course \u00e0 pied et notamment sur les erreurs \u00e0 \u00e9viter \u00e0 l&#039;entra\u00eenement !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/erreurs-entrainement-course-a-pied\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TOP 5 des erreurs \u00e0 l&#039;entra\u00eenement running ! 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