Que l’on pratique le running en loisir ou en compétition, on cherche souvent à courir plus vite et plus longtemps. Pas de secret, la clé de la réussite, c’est l’entraînement. On vous propose ici 5 conseils essentiels pour progresser. Maintenant, à vous de jouer !

1. Laissez-vous du temps et acceptez la difficulté
Le corps a besoin d’un certain temps pour s’acclimater à l’effort physique. Une fois que vous vous sentirez bien au rythme auquel vous courez, pensez à courir un peu plus vite à l’occasion de votre prochaine séance. Attendez-vous à manquer de souffle et à avoir les jambes qui brûlent, c’est normal. N’oubliez pas : c’est seulement dans l’adversité et la difficulté que l’on progresse.

2. Boostez votre cardio
Le cœur est un muscle. C’est une pompe agissant sur le circuit sanguin, qui distribue de l’oxygène aux muscles. En travaillant votre VO2 max (volume d’oxygénation maximum), vous améliorez la capacité de récupération de vos muscles grâce à un meilleur apport en oxygène. De cette façon, l’effort sera moins difficile. Il est important de privilégier un socle de préparation aérobie au service du travail de la vitesse, malgré les apparentes contradictions entre ces deux qualités. Privilégiez les séances de fractionné courtes afin de travailler votre vitesse par la même occasion.

Exemples d’exercices : 8 x 30 secondes rapides/30 secondes lentes
Ou 8 x 15 secondes rapides/15 secondes lentes

3. Faites des séances de vitesse
Comment gagner en vitesse si vous ne travaillez pas cette qualité physique ? Faites quelques séances de vitesse (au moins une fois par semaine) sur une piste d’athlétisme de préférence, afin d’avoir un repère en distance (une piste fait 400 mètres et chaque portion est indiquée par des repères au sol : 50 m / 100 m / 200 m/ 300m / 400m). Par ailleurs, le tartan des pistes d’athlétisme est une surface aérodynamique qui renvoie l’énergie qu’on lui imprime.

Exemple d’exercice : 10 x 50m (ou 100m) avec des temps de récupération longs (3 minutes)

4. Faites des séances de côtes /colline
Grâce à ce type de séance, vous gagnerez en puissance, en explosivité, etdévelopperez votre filière aérobie (endurance). Courir sur du plat vous paraîtra alors plus facile et vous vous sentirez plus léger. Vous participez aussi au renforcement de vos jambes, notamment des quadriceps.

Exemple d’exercice : 10 x 100m en montée / récupération ; la descente en trottinant

5. Faites de la musculation
La musculation et la course sont complémentaires pour une efficacité accrue et une meilleure résistance à la fatigue. Être musclé vous permettra donc de tenir plus longtemps l’effort. Privilégiez plus particulièrement le gainage, base de la tenue du corps et de l’équilibre pendant la course, ainsi que les jambes, qui sont bien évidemment les principaux muscles sollicités en course à pied.

source: http://www.ilosport.fr/running/conseils/5-conseils-pour-courir-plus-vite-et-plus-longtemps/

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