{"id":4563,"date":"2018-03-30T15:40:38","date_gmt":"2018-03-30T13:40:38","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=4563"},"modified":"2019-07-29T15:21:38","modified_gmt":"2019-07-29T13:21:38","slug":"preparation-physique-exercices","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/preparation-physique-exercices\/","title":{"rendered":"La pr\u00e9paration physique : un alli\u00e9e du runner \u00e0 ne pas n\u00e9gliger !"},"content":{"rendered":"<p>Vos s\u00e9ances <strong>FREQUENCE Running<\/strong> se d\u00e9roulent sereinement, les sensations sont bonnes, vous g\u00e9rez correctement votre repos&#8230; Pourquoi ne pas compl\u00e9ter \u00e7a avec des exercices de pr\u00e9paration physique ? <strong>Chaussez votre plus belle paire, on vous explique comment r\u00e9aliser quelques exercices !<\/strong><\/p>\n<p><!--more--><\/p>\n<h3><strong>C&rsquo;est parti pour quelques mont\u00e9es de marches !<\/strong><\/h3>\n<h3><noscript><img class=\"alignnone wp-image-4614 size-full\" title=\"pr\u00e9paration physique running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos.jpg\" alt=\"pr\u00e9paration physique running\" width=\"1000\" height=\"600\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos.jpg 1000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos-300x180.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos-768x461.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos-900x540.jpg 900w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"><\/noscript><img class=\"alignnone wp-image-4614 size-full lazyload\" title=\"pr\u00e9paration physique running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%20600%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration physique running\" width=\"1000\" height=\"600\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%20600%22%3E%3C%2Fsvg%3E 1000w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos.jpg 1000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos-300x180.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos-768x461.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos-900x540.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/pic1frcq4exos.jpg\"><\/h3>\n<p>La mont\u00e9e de marches est un incontournable pour tout bon runner qui se respecte ! Variez votre mani\u00e8re de faire, votre rythme : <strong>1 appui pour 1 marche, 1 appui pour 2 marches, etc<\/strong>. Essayez de l&rsquo;int\u00e9grer dans une s\u00e9ance de course basique, une fois tous les quinze jours. <strong><a href=\"http:\/\/www.jogging-international.net\/entrainement\/article\/16952-en-avant-marches\"><span class=\"st\">\u00c9<\/span>vitez les marches trop hautes<\/a><\/strong>, trop longues et alignez bien votre corps, soyez tonique tout en respirant correctement.<\/p>\n<p><strong>Les b\u00e9n\u00e9fices ?<\/strong> D&rsquo;abord, le renforcement de nombreux muscles du bas du corps, comme les mollets et les quadriceps. Ces courts efforts cardiovasculaires intenses vont bien stimuler votre&nbsp;<span id=\"p78\">c\u0153ur<\/span> et, enfin, vous am\u00e9liorerez votre proprioception : c&rsquo;est-\u00e0-dire le fait de pouvoir mieux situer votre corps dans l&rsquo;espace.<\/p>\n<p>Ci-dessous une s\u00e9rie d&rsquo;exercices tr\u00e8s simple \u00e0 r\u00e9aliser :<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/YN57N8E5mWU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3><strong>Coureurs, coureuses : renfor\u00e7ons nos cuisses !<br>\n<\/strong><\/h3>\n<p><noscript><img class=\"aligncenter wp-image-4736 size-full\" title=\"pr\u00e9paration physique running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise.jpg\" alt=\"pr\u00e9paration physique running\" width=\"1907\" height=\"733\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise.jpg 1907w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-300x115.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-768x295.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-1024x394.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-900x346.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-1280x492.jpg 1280w\" sizes=\"(max-width: 1907px) 100vw, 1907px\"><\/noscript><img class=\"aligncenter wp-image-4736 size-full lazyload\" title=\"pr\u00e9paration physique running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201907%20733%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration physique running\" width=\"1907\" height=\"733\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201907%20733%22%3E%3C%2Fsvg%3E 1907w\" sizes=\"(max-width: 1907px) 100vw, 1907px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise.jpg 1907w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-300x115.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-768x295.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-1024x394.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-900x346.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise-1280x492.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/squat-chaise.jpg\"><\/p>\n<p>Les mollets et quadriceps, c&rsquo;est fait. Passons aux cuisses ! Pour cela, il existe deux exercices phare : <strong>la chaise et le squat.<\/strong><\/p>\n<p>Pour le premier, trouvez une surface bien droite et asseyez vous comme si vous \u00e9tiez sur une chaise invisible. Le dos bien droit, regard au loin, le souffle r\u00e9gulier, la poitrine bomb\u00e9e, les abdominaux tendus. Vos pieds sont \u00e9cart\u00e9s au m\u00eame niveau que votre bassin et vos cuisses sont perpendiculaires avec vos jambes. N&rsquo;h\u00e9sitez pas \u00e0 varier le temps selon votre niveau !<\/p>\n<p>Le second. Soyez attentif \u00e0 votre placement : debout avec un \u00e9cartement des pieds \u00e9gal \u00e0 l\u2019\u00e9cartement des \u00e9paules, les pieds l\u00e9g\u00e8rement tourn\u00e9s vers l\u2019ext\u00e9rieur. N&rsquo;h\u00e9sitez pas \u00e0 r\u00e9aliser un demi-squat si l&rsquo;exercice est trop difficile. Variez les s\u00e9ries : par exemple<strong> 3 \u00e0 6 s\u00e9ries de 12 \u00e0 20 r\u00e9p\u00e9titions<\/strong>, avec 30sec \u00e0 1min de r\u00e9cup\u00e9ration entre chaque s\u00e9rie.<\/p>\n<p><strong>Les b\u00e9n\u00e9fices ? <\/strong>Le renforcement de vos cuisses, de vos ischio-jambiers, de vos fessiers, etc. Cela va vous permettra de travailler votre puissance et de r\u00e9duire le risque de blessure : ce n&rsquo;est pas n\u00e9gligeable ! Enfin, la chaise permet aussi de s&rsquo;exercer au gainage.<\/p>\n<p><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><\/p>\n<h3><strong>De l&rsquo;importance de travailler ses gammes (comme en musique)<br>\n<\/strong><\/h3>\n<p><noscript><img class=\"aligncenter wp-image-4738 size-full\" title=\"pr\u00e9paration physique running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos.jpg\" alt=\"pr\u00e9paration physique running\" width=\"1907\" height=\"733\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos.jpg 1907w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-300x115.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-768x295.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-1024x394.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-900x346.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-1280x492.jpg 1280w\" sizes=\"(max-width: 1907px) 100vw, 1907px\"><\/noscript><img class=\"aligncenter wp-image-4738 size-full lazyload\" title=\"pr\u00e9paration physique running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201907%20733%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration physique running\" width=\"1907\" height=\"733\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201907%20733%22%3E%3C%2Fsvg%3E 1907w\" sizes=\"(max-width: 1907px) 100vw, 1907px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos.jpg 1907w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-300x115.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-768x295.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-1024x394.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-900x346.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos-1280x492.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/techniques-exos.jpg\"><\/p>\n<p>Passons aux exercices de renforcement, indispensables \u00e0 l&rsquo;\u00e9chauffement ! Les gammes sont ces quelques exercices faciles \u00e0 int\u00e9grer \u00e0 une s\u00e9ance d&rsquo;entra\u00eenement.<\/p>\n<p>D&rsquo;abord, essayez-vous au <strong>talon-fesse<\/strong> : le pied doit rebondir de mani\u00e8re dynamique sur la fesse tout en ayant le buste bien droit et en se<a href=\"https:\/\/frequence-running.com\/blog\/mieux-courir-utilisez-vos-bras\/\"><strong> servant de ses bras.<\/strong><\/a> Ensuite, encha\u00eenez sur <strong>une mont\u00e9e de genoux<\/strong> : relevez la pointe des pieds, le genou restant \u00e0 l&rsquo;horizontale. Enfin, terminez par du tract\u00e9 : les jambes tendues, le talon venant griffer le sol.<\/p>\n<p><strong>Les b\u00e9n\u00e9fices ?<\/strong> Am\u00e9liorer sa foul\u00e9e, renforcer divers muscles, mieux placer son corps dans l&rsquo;espace&#8230; Correctement effectu\u00e9es, les gammes ont donc de multiples effets positifs alors profitez-en !<\/p>\n<h3><strong>N&rsquo;est-il pas l&rsquo;heure id\u00e9ale pour du gainage ?<\/strong><\/h3>\n<p><noscript><img class=\"aligncenter wp-image-4743 size-full\" title=\"pr\u00e9paration physique running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche.jpg\" alt=\"pr\u00e9paration physique running\" width=\"1907\" height=\"733\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche.jpg 1907w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-300x115.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-768x295.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-1024x394.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-900x346.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-1280x492.jpg 1280w\" sizes=\"(max-width: 1907px) 100vw, 1907px\"><\/noscript><img class=\"aligncenter wp-image-4743 size-full lazyload\" title=\"pr\u00e9paration physique running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201907%20733%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration physique running\" width=\"1907\" height=\"733\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201907%20733%22%3E%3C%2Fsvg%3E 1907w\" sizes=\"(max-width: 1907px) 100vw, 1907px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche.jpg 1907w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-300x115.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-768x295.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-1024x394.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-900x346.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche-1280x492.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/planche.jpg\"><\/p>\n<p>Pour certains, le gainage est une souffrance. Pourtant, il permet de rendre le corps plus r\u00e9sistant aux efforts et de tonifier ses muscles.<\/p>\n<p>Prenons l&rsquo;exercice de base, tr\u00e8s simple \u00e0 r\u00e9aliser : la planche. Installez-vous comme si vous faisiez des pompes, en soulevant votre corps avec vos avant-bras, le dos bien droit. D\u00e9finissez un nombre de s\u00e9ries et le temps pour chacune selon votre niveau. Votre ceinture abdominale vous remerciera !<\/p>\n<p>Si vous \u00eates \u00e0 la recherche d&rsquo;un programme d\u00e9taill\u00e9, faites un tour du c\u00f4t\u00e9 du <a href=\"https:\/\/frequence-running.com\/blog\/body-fit-challenge\/\"><strong>Body fit challenge<\/strong><\/a> de <strong>FREQUENCE Running<\/strong> ! Vous y trouverez votre bonheur. Pour les plus accros, pas d&rsquo;inqui\u00e9tude : nous r\u00e9it\u00e9rerons l&rsquo;\u00e9v\u00e9nement, sur Facebook, cet \u00e9t\u00e9. Tenez-vous pr\u00eat !<\/p>\n<p>_<\/p>\n<p>Envie de discuter avec d&rsquo;autres coureurs ou de partager vos performances ? Rejoignez-nous sur le groupe Facebook <a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/?fref=nf\"><strong>FREQUENCE Runners<\/strong><\/a> !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vos s\u00e9ances FREQUENCE Running se d\u00e9roulent sereinement, les sensations sont bonnes, vous g\u00e9rez correctement votre repos&#8230; Pourquoi ne pas compl\u00e9ter \u00e7a avec des exercices de pr\u00e9paration physique ? Chaussez votre plus belle paire, on vous explique comment r\u00e9aliser quelques exercices !<\/p>\n","protected":false},"author":7,"featured_media":4745,"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>La pr\u00e9paration physique : une alli\u00e9e du runner \u00e0 ne pas n\u00e9gliger !<\/title>\n<meta name=\"description\" content=\"Cet \u00e9t\u00e9, vous participerez \u00e0 votre premi\u00e8re course. Vos s\u00e9ances FREQUENCE Running se d\u00e9roulent sereinement, les sensations sont bonnes, vous g\u00e9rez correctement votre repos... 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