{"id":9955,"date":"2019-07-23T16:25:25","date_gmt":"2019-07-23T14:25:25","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9955"},"modified":"2025-01-18T07:21:10","modified_gmt":"2025-01-18T06:21:10","slug":"entrainement-descente-trail","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/entrainement-descente-trail\/","title":{"rendered":"Entra\u00eenement \u00e0 la descente en trail"},"content":{"rendered":"<p>\u00c0 la premi\u00e8re analyse du trac\u00e9 d&rsquo;un trail, nous commen\u00e7ons par chercher le <strong>d\u00e9nivel\u00e9 positif cumul\u00e9<\/strong>. Ce culte de l&rsquo;ascension masque pourtant la vraie difficult\u00e9 d&rsquo;un trail : <strong>la gestion des descentes<\/strong> sur la dur\u00e9e de la course.  L&rsquo;entra\u00eenement trail doit tout particuli\u00e8rement vous faire progresser dans ce domaine. Votre \u00e9preuve risque de devenir un calvaire dans les derni\u00e8res pentes, en raison d&rsquo;une technique d\u00e9faillante ou d&rsquo;une fatigue pr\u00e9matur\u00e9e. Voici <strong>les secrets<\/strong> d&rsquo;un bon entra\u00eenement aux descentes en trail. <\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"1282\" height=\"606\" src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15.png?fit=629%2C297&amp;ssl=1\" alt class=\"wp-image-10017\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15.png 1282w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-300x142.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-768x363.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-1024x484.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-900x425.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-1280x605.png 1280w\" sizes=\"(max-width: 1282px) 100vw, 1282px\"><\/noscript><img width=\"1282\" height=\"606\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201282%20606%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-10017 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201282%20606%22%3E%3C%2Fsvg%3E 1282w\" sizes=\"(max-width: 1282px) 100vw, 1282px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15.png 1282w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-300x142.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-768x363.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-1024x484.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-900x425.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15-1280x605.png 1280w\" data-src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.39.15.png?fit=629%2C297&amp;ssl=1\"><\/figure>\n<p>Marcher plut\u00f4t que courir dans une c\u00f4te assez pentue, c&rsquo;est perdre 20% de sa vitesse&#8230; Mais <strong>\u00e9conomiser beaucoup d&rsquo;\u00e9nergie<\/strong>. Marcher en descente c&rsquo;est<strong> perdre plus 50% de sa vitesse<\/strong> ! En fin de course, avec la fatigue grandissante, la perte de lucidit\u00e9 et le manque d&rsquo;entra\u00eenement, vous pourriez vous mettre \u00e0 marcher dans les descentes. Vous y perdrez \u00e9norm\u00e9ment de temps&#8230; et de plaisir.  <\/p>\n<h4>Perfectionnez votre technique et renforcez vos muscles<\/h4>\n<p>Il est donc indispensable de perfectionner sa technique et sa r\u00e9sistance \u00e0 l&rsquo;effort musculaire de descente. C&rsquo;est ainsi que les s\u00e9ances des plans Trail insistent autant sur les <strong>phases de descente<\/strong> et le <strong><a href=\"https:\/\/frequence-running.com\/blog\/preparation-physique-pour-un-trail\/\">renforcement musculaire<\/a> de vos cuisses<\/strong>.<\/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:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg?fit=768%2C159&amp;ssl=1\" 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:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg?fit=768%2C159&amp;ssl=1\"><\/a><\/figure>\n<p>Commencez par des pentes faciles et peu techniques, et au fil de votre pr\u00e9paration, trouvez des segments suffisamment techniques pour <strong>simuler le chemin de votre course<\/strong>. M\u00eame en milieu urbain il est possible de progresser, que ce soit sur des segments en c\u00f4te ou des exercices en escalier. Vos appuis seront de plus en plus s\u00fbrs gr\u00e2ce \u00e0 ces exercices. <\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"1402\" height=\"824\" src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22.png?fit=629%2C370&amp;ssl=1\" alt class=\"wp-image-10018\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22.png 1402w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-300x176.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-768x451.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-1024x602.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-900x529.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-1280x752.png 1280w\" sizes=\"(max-width: 1402px) 100vw, 1402px\"><\/noscript><img width=\"1402\" height=\"824\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201402%20824%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-10018 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201402%20824%22%3E%3C%2Fsvg%3E 1402w\" sizes=\"(max-width: 1402px) 100vw, 1402px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22.png 1402w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-300x176.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-768x451.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-1024x602.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-900x529.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22-1280x752.png 1280w\" data-src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Capture-d\u2019\u00e9cran-2019-07-23-\u00e0-12.41.22.png?fit=629%2C370&amp;ssl=1\"><\/figure>\n<h4>Comment se positionner en descente ?<\/h4>\n<p>La multiplication de ces efforts, l&rsquo;allongement progressif des s\u00e9ances renforceront vos cuisses et articulations, qui seront pr\u00eates \u00e0 encaisser l&rsquo;effort du jour J. Vous gagnerez progressivement en confiance, et n&rsquo;h\u00e9siterez plus \u00e0 <strong>pencher un peu le buste en avant dans les descentes<\/strong>. Au d\u00e9but, vous aurez plut\u00f4t tendance \u00e0 vous pencher en arri\u00e8re ! Vous verrez votre foul\u00e9e se r\u00e9duire progressivement avec l&rsquo;avant de votre pied attaque le sol premi\u00e8rement. Ce n&rsquo;est plus le talon qui effectue ce travail. Cette technique de pied vous fera <strong>\u00e9conomiser de l&rsquo;\u00e9nergie et sera moins couteuse pour&nbsp;vos&nbsp;muscles<\/strong> !<\/p>\n<p>Positionnez votre regard le plus loin possible en \u00e9vitant de vous attarder sur votre pied qui touche le sol. Anticipez la trajectoire de vos mouvements pour gagner un maximum de temps et \u00e9viter les chutes. Les pieds c&rsquo;est bien, mais sachez que l&rsquo;on peut s&rsquo;aider de ses bras&#8230; Courez rel\u00e2ch\u00e9, les bras \u00e9cart\u00e9s et vers le bas pour essayer de stabiliser cette descente et limiter les risques de bobos en cas de chute.<\/p>\n<p>L&rsquo;encha\u00eenement des s\u00e9ances vous fera progresser dans l&rsquo;attaque du pied et vous donnera confiance pour regarder loin devant. Le rel\u00e2chement et le <a href=\"https:\/\/frequence-running.com\/blog\/le-plaisir-de-courir-en-ligne-de-mire\/\"><strong>plaisir de courir<\/strong><\/a> seront conserv\u00e9s malgr\u00e9 la fatigue !<\/p>\n<p><strong>Vous \u00eates d\u00e9sormais pr\u00eats pour vous lancer bien \u00e9quip\u00e9s dans la <a href=\"https:\/\/frequence-running.com\/plan-entrainement-trail.html\">pr\u00e9paration d\u2019un trail<\/a> avec votre application de plan d\u2019entra\u00eenement FREQUENCE Running ! 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\u0444\u043e\u0440\u0442\u0443\u043d\u044b. \u0424\u0430\u043d\u0442\u0430\u0437\u0438\u044f \u0421\u0442\u0430\u0432\u043e\u043a \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">onewin\u200b<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u043e\u0442\u043e\u043a \u0446\u0435\u043d\u0442\u0440. \u0421\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u0430\u044f \u0417\u0432\u0435\u0437\u0434\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1vin<\/a> \u0431\u0443\u043a\u0435\u0442 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u041b\u0443\u043d\u043d\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1win \u0441\u0430\u0439\u0442<\/a> \u043c\u0435\u0447\u0442\u044b \u0446\u0435\u043d\u0442\u0440 \u0438\u0433\u0440. 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Lieu de Conversation Vid\u00e9o <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco fr<\/a> chat en direct. Forum Vid\u00e9ochat Amical <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">coco fr<\/a> communication conviviale. R\u00e9seau Rencontre Interactive <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco chat<\/a> partage convivial. Espace Rencontre Interactive <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">coco chat<\/a> partage fiable. Plateforme Rencontre Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">cocochat<\/a> conversation stable. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00c0 la premi\u00e8re analyse du trac\u00e9 d&rsquo;un trail, nous commen\u00e7ons par chercher le d\u00e9nivel\u00e9 positif cumul\u00e9. Ce culte de l&rsquo;ascension masque pourtant la vraie difficult\u00e9 d&rsquo;un trail : la gestion des descentes sur la dur\u00e9e de la course. L&rsquo;entra\u00eenement trail doit tout particuli\u00e8rement vous faire progresser dans ce domaine. Votre \u00e9preuve risque de devenir un [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":10019,"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>Entra\u00eenement \u00e0 la descente en trail - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"L&#039;entra\u00eenement \u00e0 descente en trail est fondamental. Il faut savoir courir sur tous les terrains et sur la dur\u00e9e. D\u00e9couvrez comment progresser en descente.\" \/>\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\/entrainement-descente-trail\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement \u00e0 la descente en trail - FREQUENCE Running\" \/>\n<meta property=\"og:description\" content=\"L&#039;entra\u00eenement \u00e0 descente en trail est fondamental. Il faut savoir courir sur tous les terrains et sur la dur\u00e9e. 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