{"id":1250,"date":"2025-04-08T14:18:21","date_gmt":"2025-04-08T14:18:21","guid":{"rendered":"https:\/\/cms.red-snake-27384.zap.cloud\/?page_id=1250"},"modified":"2025-04-08T14:29:07","modified_gmt":"2025-04-08T14:29:07","slug":"la-course-a-pied-preparation","status":"publish","type":"page","link":"https:\/\/cms.red-snake-27384.zap.cloud\/?page_id=1250","title":{"rendered":"La course \u00e0 pied Pr\u00e9paration"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>Mobilisation articulaire<\/strong><\/h2>\n\n\n\n<p>Un bon \u00e9chauffement commence toujours par une&nbsp;<strong>mobilisation douce des articulations<\/strong>. Cela permet de pr\u00e9parer le corps \u00e0 l\u2019effort tout en&nbsp;<strong>am\u00e9liorant l\u2019amplitude des mouvements<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Effectue des&nbsp;<strong>cercles de chevilles<\/strong>, des mouvements de genoux et des rotations de hanches.<\/li>\n\n\n\n<li>N\u2019oublie pas les&nbsp;<strong>\u00e9paules<\/strong>, avec des cercles amples vers l\u2019avant et l\u2019arri\u00e8re.<\/li>\n<\/ul>\n\n\n\n<p>\u27a1\ufe0f Ces exercices r\u00e9veillent les articulations et&nbsp;<strong>pr\u00e9parent les muscles sans stress<\/strong>&nbsp;\u2013 indispensable par temps froid ou t\u00f4t le matin.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-43.jpeg\" alt=\"\" class=\"wp-image-1267\" srcset=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-43.jpeg 1024w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-43-300x300.jpeg 300w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-43-150x150.jpeg 150w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-43-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-44-1.jpeg\" alt=\"\" class=\"wp-image-1272\" srcset=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-44-1.jpeg 1024w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-44-1-300x300.jpeg 300w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-44-1-150x150.jpeg 150w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-44-1-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>Activation dynamique<\/strong><\/h2>\n\n\n\n<p>Apr\u00e8s la mobilisation, place \u00e0 des mouvements plus toniques pour&nbsp;<strong>activer les groupes musculaires principaux<\/strong>&nbsp;utilis\u00e9s pendant le jogging.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Des&nbsp;<strong>fentes dynamiques avec cercles de bras<\/strong>, du&nbsp;<strong>mont\u00e9e de genoux<\/strong>&nbsp;et des&nbsp;<strong>talons-fesses<\/strong>&nbsp;permettent de chauffer jambes et tronc.<\/li>\n\n\n\n<li>Int\u00e8gre aussi des&nbsp;<strong>skippings, des pas chass\u00e9s lat\u00e9raux<\/strong>&nbsp;ou le&nbsp;<strong>pas bondissant (hopserlauf)<\/strong>&nbsp;pour&nbsp;<strong>travailler la coordination et le rythme<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>\u27a1\ufe0f Ces exercices augmentent progressivement la fr\u00e9quence cardiaque et&nbsp;<strong>pr\u00e9parent le corps \u00e0 courir efficacement<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>Transition vers la course<\/strong><\/h2>\n\n\n\n<p>Avant d\u2019attaquer ton entra\u00eenement, fais une courte&nbsp;<strong>phase de transition douce<\/strong>&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Marche active ou trottinement l\u00e9ger<\/strong>&nbsp;pendant 2 \u00e0 5 minutes pour relier l\u2019\u00e9chauffement aux premiers kilom\u00e8tres.<\/li>\n\n\n\n<li>Cela permet au syst\u00e8me cardiovasculaire de&nbsp;<strong>s\u2019adapter sans \u00e0-coup<\/strong>, tout en r\u00e9duisant les risques de blessures musculaires.<\/li>\n<\/ul>\n\n\n\n<p>\u27a1\ufe0f Surtout important pour les sessions intenses, les longues sorties ou les d\u00e9buts \u00e0 temp\u00e9rature fra\u00eeche.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-45.jpeg\" alt=\"\" class=\"wp-image-1274\" srcset=\"https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-45.jpeg 1024w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-45-300x300.jpeg 300w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-45-150x150.jpeg 150w, https:\/\/cms.red-snake-27384.zap.cloud\/wp-content\/uploads\/2025\/04\/Designer-45-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mobilisation articulaire Un bon \u00e9chauffement commence toujours par une&nbsp;mobilisation douce des articulations. Cela permet de pr\u00e9parer le corps \u00e0 l\u2019effort tout en&nbsp;am\u00e9liorant l\u2019amplitude des mouvements. \u27a1\ufe0f Ces exercices r\u00e9veillent les articulations et&nbsp;pr\u00e9parent les muscles sans stress&nbsp;\u2013 indispensable par temps froid ou t\u00f4t le matin. Activation dynamique Apr\u00e8s la mobilisation, place \u00e0 des mouvements plus toniques&hellip;&nbsp;<a href=\"https:\/\/cms.red-snake-27384.zap.cloud\/?page_id=1250\" rel=\"bookmark\">Weiterlesen &raquo;<span class=\"screen-reader-text\">La course \u00e0 pied Pr\u00e9paration<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"class_list":["post-1250","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages\/1250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1250"}],"version-history":[{"count":2,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages\/1250\/revisions"}],"predecessor-version":[{"id":1275,"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=\/wp\/v2\/pages\/1250\/revisions\/1275"}],"wp:attachment":[{"href":"https:\/\/cms.red-snake-27384.zap.cloud\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}