{"id":9743,"date":"2019-07-24T15:04:51","date_gmt":"2019-07-24T13:04:51","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9743"},"modified":"2025-01-18T00:28:44","modified_gmt":"2025-01-17T23:28:44","slug":"preparation-physique-pour-un-trail","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/preparation-physique-pour-un-trail\/","title":{"rendered":"Quelle pr\u00e9paration physique optimale pour un trail ?"},"content":{"rendered":"<p>Un trailer a ce besoin continuel de renouveler sa pr\u00e9paration physique g\u00e9n\u00e9rale (PPG), de briser la routine, de surprendre son corps en vue de passer de nouveaux paliers et objectifs&#8230; <strong>Comment se pr\u00e9parer efficacement en parall\u00e8le de votre <a href=\"https:\/\/frequence-running.com\/plan-entrainement-trail.html\">pr\u00e9pa trail<\/a> ?<\/strong> Nous vous livrons nos conseils !<\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"2000\" height=\"1333\" src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire.jpg?fit=629%2C419&amp;ssl=1\" alt class=\"wp-image-9745\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire.jpg 2000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-1024x682.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-1280x853.jpg 1280w\" sizes=\"(max-width: 2000px) 100vw, 2000px\"><\/noscript><img width=\"2000\" height=\"1333\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202000%201333%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9745 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202000%201333%22%3E%3C%2Fsvg%3E 2000w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire.jpg 2000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-1024x682.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire-1280x853.jpg 1280w\" data-src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Tuto-trail-n\u00b03-le-renforcement-musculaire.jpg?fit=629%2C419&amp;ssl=1\"><\/figure>\n<h3><strong>Pourquoi ce besoin ?<br \/><\/strong><\/h3>\n<p>Un manque de pr\u00e9paration physique g\u00e9n\u00e9rale pourrait donner lieu \u00e0 des <strong><a href=\"https:\/\/frequence-running.com\/blog\/peut-on-courir-blesse\/\">blessures<\/a><\/strong> ou simplement freiner vos performances. Le r\u00f4le de celle-ci est de <strong>d\u00e9velopper vos qualit\u00e9s musculaires<\/strong> qui jouent un r\u00f4le dans votre gestuelle lors de la pratique. Ainsi, vous <strong>r\u00e9duirez les potentiels risques de traumatismes<\/strong> dus \u00e0 la r\u00e9p\u00e9tition de la foul\u00e9e et aux chocs. <\/p>\n<p>Cette phase de renforcement s&rsquo;accorde \u00e0 votre pr\u00e9paration de trail puisque vous ressentirez des r\u00e9sultats notables entre <strong>6 et 8 semaines \u00e0 raison de 15 \u00e0 20 minutes par s\u00e9ance.<\/strong> Attention tout de m\u00eame \u00e0 la bonne r\u00e9alisation de ces exercices&#8230; Pour qu&rsquo;ils soient b\u00e9n\u00e9fiques et pour fuir les blessures, allez-y progressivement en ma\u00eetrisant la gestuelle et les positions \u00e0 tenir. Jetez un coup d&rsquo;\u0153il \u00e0 notre programme de <a href=\"https:\/\/frequence-running.com\/blog\/body-fit-challenge\/\"><strong>30 jours de pr\u00e9pa physique<\/strong><\/a> !<\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/frequence.app.link\/vWfr4HDwbY\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"768\" height=\"159\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg\" alt=\"Bannie\u0300re article trail\" class=\"wp-image-10108\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1-300x62.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img width=\"768\" height=\"159\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E\" alt=\"Bannie\u0300re article trail\" class=\"wp-image-10108 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1-300x62.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg\"><\/a><\/figure>\n<h3><strong>Quelles diff\u00e9rences avec le coureur sur route ?<\/strong><\/h3>\n<p>A la diff\u00e9rence du coureur sur route qui lui sollicitera davantage les <strong>ischios-jambiers et les mollets<\/strong>, le trailer fera davantage appel \u00e0 ses <strong>quadriceps et ses fessiers<\/strong> puisqu&rsquo;il s&rsquo;\u00e9lancera sur des parcours \u00e0 d\u00e9nivel\u00e9 comme lors des mont\u00e9es\/descentes. L\u2019impact musculaire de la pratique du trail est plus traumatisante et demande donc une <strong>puissance musculaire plus importante<\/strong>.<\/p>\n<hr class=\"wp-block-separator\">\n<h1 style=\"text-align:center\">\u00ab&nbsp;L\u2019objectif est de <strong>d\u00e9velopper les muscles<\/strong> qui influencent votre gestuelle en trail&nbsp;\u00bb<\/h1>\n<hr class=\"wp-block-separator\">\n<h3><strong>Comment se renforcer ?<br \/><\/strong><\/h3>\n<p>Voici quelques exercices divers et vari\u00e9s facilement int\u00e9grables \u00e0 vos s\u00e9ances de trail :<\/p>\n<h4>&#8211; <strong>La chaise, les fentes<\/strong> <strong>avant<\/strong> <strong>et les escaliers <\/strong><\/h4>\n<p><strong>Objectif<\/strong> : renforcer les membres inf\u00e9rieurs.<\/p>\n<p><strong>Chaise<\/strong> \ud83d\udc49\ud83c\udffb 3x45s \u00e0 1min ou 5x1min en observant 1 minute de r\u00e9cup\u00e9ration.<br \/><strong>Fentes avant<\/strong> \ud83d\udc49\ud83c\udffb 3 s\u00e9ries de 10 fentes en observant 30s de r\u00e9cup\u00e9ration.<br \/><strong>Escaliers<\/strong> \ud83d\udc49\ud83c\udffb encha\u00eenement de 5 mont\u00e9es\/descentes&nbsp;de&nbsp;10 marches<\/p>\n<div class=\"wp-block-cover\"><video class=\"wp-block-cover__video-background\" autoplay muted loop src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_8653.mov\"><\/video><\/div>\n<h4>&#8211; <strong>Les pompes<\/strong> <\/h4>\n<p><strong>Objectif <\/strong>: renforcer les membres sup\u00e9rieurs.<\/p>\n<p>\ud83d\udc49\ud83c\udffb 3 s\u00e9ries de 10 pompes ou 4 s\u00e9ries de 25 pompes en observant 1 minute de r\u00e9cup\u00e9ration.<\/p>\n<div class=\"wp-block-cover\"><video class=\"wp-block-cover__video-background\" autoplay muted loop src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1288.mov\"><\/video><\/div>\n<h4>&#8211; <strong>Le crunch<\/strong> <strong>et le rameur <\/strong><\/h4>\n<p><strong>Objectif<\/strong> : renforcer les abdominaux.<\/p>\n<p><strong>Crunch<\/strong> \ud83d\udc49\ud83c\udffb 4 s\u00e9ries de 10 crunchs en observant 1 minute de r\u00e9cup\u00e9ration.<br \/><strong>Rameur<\/strong> \ud83d\udc49\ud83c\udffb 4 s\u00e9ries de 30s de&nbsp;rameurs en observant 30s de r\u00e9cup\u00e9ration. <\/p>\n<h4>&#8211; <strong>Le gainage<\/strong><br \/><\/h4>\n<p><strong>Objectif<\/strong> : renforcer les abdominaux\/dorsaux\/pectoraux.<\/p>\n<p>\ud83d\udc49\ud83c\udffb 5 s\u00e9ries de 45s ou pour varier les plaisirs et faire un \u00ab&nbsp;tour du monde&nbsp;\u00bb en 5 minutes : 1min15s de planche classique + 45s de&nbsp;planche lat\u00e9ral + 45s&nbsp;de&nbsp;planche dorsal + 45s&nbsp;de&nbsp;planche lat\u00e9ral + 1min30s de planche classique<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><noscript><img width=\"3024\" height=\"2513\" src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290.jpg?fit=300%2C249&amp;ssl=1\" alt class=\"wp-image-9759\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290.jpg 3024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-300x249.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-768x638.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-1024x851.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-900x748.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-1280x1064.jpg 1280w\" sizes=\"(max-width: 3024px) 100vw, 3024px\"><\/noscript><img width=\"3024\" height=\"2513\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203024%202513%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9759 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203024%202513%22%3E%3C%2Fsvg%3E 3024w\" sizes=\"(max-width: 3024px) 100vw, 3024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290.jpg 3024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-300x249.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-768x638.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-1024x851.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-900x748.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290-1280x1064.jpg 1280w\" data-src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_1290.jpg?fit=300%2C249&amp;ssl=1\"><\/figure>\n<\/div>\n<hr class=\"wp-block-separator\">\n<h1 style=\"text-align:center\">\u00ab&nbsp;La pr\u00e9pa physique \u00e0 raison de 15 \u00e0 20 minutes\/s\u00e9ance&nbsp;\u00bb<\/h1>\n<hr class=\"wp-block-separator\">\n<p>Vous l&rsquo;aurez compris, il s&rsquo;agit d&rsquo;une pratique essentielle pour progresser en en course nature\u2026 <strong>Alors, qu&rsquo;attendez-vous pour vous renforcer ?<\/strong>\ud83d\ude42<\/p>\n<p><strong>Vous \u00eates d\u00e9sormais pr\u00eats pour vous lancer bien \u00e9quip\u00e9s dans la pr\u00e9paration d\u2019un trail avec votre application de plan d\u2019entra\u00eenement FREQUENCE Running ! 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target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-1win\/\" rel=\"noopener\">1win \u043a\u0430\u0437\u0438\u043d\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0444\u0435\u0439\u0435\u0440\u0432\u0435\u0440\u043a \u0446\u0435\u043d\u0442\u0440. \u0424\u0435\u043d\u0438\u043a\u0441 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">1vin<\/a> \u043d\u0438\u0440\u0432\u0430\u043d\u0430 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041b\u0430\u0439\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1win \u0432\u0445\u043e\u0434<\/a> \u0440\u0443\u043b\u0435\u0442\u043a\u0430 \u0438 \u0431\u043b\u044d\u043a\u0434\u0436\u0435\u043a. \u041b\u0430\u0441-\u0412\u0435\u0433\u0430\u0441 \u0420\u043e\u044f\u043b 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href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0434\u0435\u043c\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b \u0446\u0435\u043d\u0442\u0440. Espace Rencontre Connect\u00e9e <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco fr<\/a> connexion s\u00e9curis\u00e9e. Plateforme \u00c9change Connect\u00e9 <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">coco fr<\/a> partage flexible. Espace Vid\u00e9oconf\u00e9rence Virtuelle <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco fr<\/a> connexion fiable. Hub Vid\u00e9o Interactive <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">cocochat<\/a> communication intuitive. Forum Rencontre Vid\u00e9o <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">coco fr<\/a> conversation fiable. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Un trailer a ce besoin continuel de renouveler sa pr\u00e9paration physique g\u00e9n\u00e9rale (PPG), de briser la routine, de surprendre son corps en vue de passer de nouveaux paliers et objectifs&#8230; Comment se pr\u00e9parer efficacement en parall\u00e8le de votre pr\u00e9pa trail ? Nous vous livrons nos conseils !<\/p>\n","protected":false},"author":1,"featured_media":9776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[73],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quelle pr\u00e9paration physique pour un trail ? - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Un trailer a besoin continuel de renouveler sa pr\u00e9paration physique g\u00e9n\u00e9rale pour pouvoir progresser. 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