
Beaucoup de gens désirent se mettre à la CAP ou courent déjà de manière régulière!
Parfois dans un but uniquement de plaisir, d’autres fois pour le côté plus compétitif, pour se remettre en forme, pour travailler son Cardio ou encore simplement pour se dépasser…
Qu’importe vos intentions ou vos objectifs, il y’a quand même quelques petits trucs qui peuvent toujours aider pour réussir à courir plus facilement et mieux!
Commençons par le fuel nécessaire au corps.
La première des choses à ne pas négliger qu’importe votre niveau, vos durées de courses ou autre c’est bien évidemment l’hydratation.
Vous devez boire tout simplement pour éviter les coups de chaleur possibles, pour remplacer tous vos liquides perdus par la transpiration et pour éviter tout risque de déshydratation ainsi que pour stabiliser la température de votre corps et pour maintenir votre circulation sanguine.
L’eau est évidemment recommandée ainsi que des boissons avec électrolytes selon la durée de vos courses et les boissons dites isotoniques.
On le sait bien mais l’alimentation joue un rôle de carburant sur notre BODY alors évidemment pour tout sportif qui se respecte il faut faire attention à ce que l’on met dans son assiette. Si l’on souhaite faire de meilleures performances et récupérer comme il se doit, nous avons donc besoin de faire attention aux nutriments nécessaires que nous ingurgitons.
Commençons par la base: Les macro nutriments
Nous le savons déjà mais il n’est jamais inutile de le répéter alors je répète qu’il existe 3 types de macro nutriments qui vont aider à fournir toute l’énergie nécessaire au corps.
- Les Glucides ( Fournisseurs de l’énergie pour les muscles)
- Les Protéines ( elles construisent et réparent les tissus)
- Les Lipides ( Autre carburant pour les longues durées…)
Fait il manger avant, pendant ou après une course? Voila la question que l’on se pose tous ou que nous nous sommes tous déjà posé une fois.
he bien il y’a plusieurs écoles sur ce vaste sujet et voici ce que l’on peut en conclure.
MANGER AVANT nous permet de faire des réserves de glucides pour une course et d’éviter toute possible faim ce qui est plutôt logique jusqu’à là.
Plus nous nous rapprochons de la course et plus il sera important de manger des glucides et de limiter les lipides et protéines tout simplement car leur digestion est bien plus longue ce qui peut être délicat et plus éprouvant lors de la course.
En gros:
- De 3 à 4 heures avant la course vous pouvez manger ce que vous souhaitez.
- De 1 à 2 heures un repas léger constitué principalement de glucides.
- Moins de 1 h collation légère composée de glucides.
Et pour les marathoniens dans les 48 à 72 heures précédant la course il faut manger au minimum 75 % de glucides pour augmenter sa performance pendant la course.
MANGER PENDANT est nécessaire uniquement dans les grandes et longues distances. Au dessous d’une heure vous n’aurez pas vraiment besoin de vous alimenter. Les marathoniens ont clairement besoin de glucides rapides et de beaucoup d’eau pendant leurs courses pour maintenir la glycémie élevée.
MANGER APRES est nécessaire pour que le corps récupère comme il se doit. Une collation avec un peu de glucides rapides et des protéines dans les 30 minutes après l’effort est très recommandée ; ajoutez si possible un repas dans les deux heures suivant l’activité.
A présent nous allons voir d’autres aspects qui procureront certes peut être de la difficulté mais qui vous aideront clairement à progresser.
- Vous pouvez pour commencer vous imposer des séances de préparation physique ! On pense souvent que c’est une perte de temps mais à vrai dire cela vous évitera des blessures trop facilement faites et en plus soutiendra votre condition physique. Alors let’ go , on commence par quelques petites séances courtes par semaine , ou une grande séance de renforcement musculaire en augmentant au fur et à mesure : Gainage, squats, pompes, abdo …. C’est très important de construire la base donc de travailler pour une musculature solide qui pourra encaisser les entrainements répétés en accord à notre Shape.
- L’échauffement, un petit plus qu’on zappe beaucoup trop souvent. Apprendre les éducatifs et les gammes (ex : les talons fesses en dynamique / montée de genoux / le tracter / les foulées bondissantes… ) peuvent être nécessaire pour voir une amélioration de la foulée, un meilleur placement, une qualité de pieds, un renforcement musculaire ainsi que l’élasticité musculaire, ou encore la coordination…
- Augmenter sa cadence de course revient à perdre moins d’énergie à l’impact au sol et donner plus pour avancer. Réussir à être entre 170 et 190 pas par minute permettra de courir plus vite simplement par l’économie d’énergie réalisée.
- De temps en temps courir à Jeun vous aidera à sécher , avant votre objectif et vous habituera aussi à fonctionner à l’économie ce qui vous servira pour les sorties longue durée.
- Vous pourriez aussi rejoindre un groupe de coureurs! Cela peut aider à performer, apprendre et se lancer des challenges…
- Et si vous augmentiez les kilomètres à votre course! Augmentez progressivement surtout c‘est très important pour ne pas vous blesser… Ou ajoutez de temps en temps une sortie en augmentant sa durée !
- Si vous souhaitez progresser vous devez absolument changer de rythmes d’entrainement pendant l’année. ( Sorties courtes, longues, côtes, préparation physique, développement de la VMA ( Vitesse maximale aérobie) ) …
- Tout faire pour ne pas se lasser! Donc on change d’endroits, d’heures, d’allures…
- S’entrainer en côte peut se révéler très bénéfique pour progresser! On verra vite s’améliorer notre technique de course, notre renforcement musculaire, notre mental, notre VMA …. Parfait à moindre degré évidemment pour ceux qui zappe la muscu!
- Evidemment ne pas négliger ce fameux fractionner! On varie les allures d’abord très naturellement en faisant du Fartlek et ensuite on pousse de manière plus précise pour travailler toutes les allures et toutes les intensités d’entrainement.
- Essayez de courir relâché! Oui je sais beaucoup plus facile à dire qu’à faire mais profitez de ces moments à vous sans stress et au calme pour courir de manière fluide en utilisant le moins d’énergie possible pour avancer. Essayez de vous détendre comme lors d’un exercice de respiration, sentez votre corps détendu comme si vous lâchiez tout, ne crispez rien ou tout au moins le minimum. Sinon terminez vos courses de la sorte sur quelques lignes droites.
- Et pour finir si vous pouvez diversifier les entrainements c’est encore mieux! Velo, HIIT, natation, Zumba, cardio-training …. Tout est bon!!! Au moins une fois par semaine a la place d’un Run et vous sentirez vite les effets sur votre motivation….
Maintenant que vous savez, pas d’excuse c’est à vous de jouer ! Soyez patients et ne lâchez rien. Bonne course et bonne récupération.
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