{"id":4888,"date":"2020-05-07T15:39:18","date_gmt":"2020-05-07T15:39:18","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=4888"},"modified":"2022-11-30T10:05:22","modified_gmt":"2022-11-30T08:05:22","slug":"recommencer-courir","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/recommencer-courir\/","title":{"rendered":"Recommencer \u00e0 courir apr\u00e8s une p\u00e9riode d’inactivit\u00e9"},"content":{"rendered":"

Apr\u00e8s une p\u00e9riode d’inactivit\u00e9, il faut \u00eatre prudent lorsque l’on souhaite reprendre la course \u00e0 pied afin de retrouver petit \u00e0 petit sa forme et d’\u00e9viter ainsi les blessures<\/strong> qui obligeraient \u00e0 revenir au point de d\u00e9part et \u00e0 recommencer de z\u00e9ro.<\/p>\n

M\u00eame si vous avez couru chez vous<\/a><\/u> ou r\u00e9alis\u00e9 des exercices pour renforcer vos muscles, l’effort et les sensations ne sont pas les m\u00eames et nous devons savoir que nous ne pouvons pas courir au m\u00eame rythme qu\u2019avant.<\/strong><\/p>\n

Avant de chausser vos baskets<\/a><\/u> et de franchir la porte, cr\u00e9ez un plan d’entrainement de reprise de course \u00e0 pied qui vous aide \u00e0 r\u00e9cup\u00e9rer votre forme physique <\/strong>de mani\u00e8re saine et s\u00fbre. Chez D\u00e9cimas, nous vous donnons quelques conseils pour que la reprise du footing soit la plus simple possible.<\/p>\n

\"zapatilla-running\"<\/h4>\n

Commencez petit \u00e0 petit<\/h2>\n

Nous savons que vous avez envie de courir de longues distances et en peu de temps, comme vous le faisiez avant, mais les premiers jours, et m\u00eame les premi\u00e8res semaines, il est pr\u00e9f\u00e9rable que vous leviez le pied. Commencez par reprendre contact avec l’ext\u00e9rieur, avec l’activit\u00e9 physique et avec vos propres sentiments.<\/strong> Si vous n’avez pas pu courir beaucoup \u00e0 la maison, il peut \u00eatre judicieux de marcher<\/strong> les premiers jours et, si vous ne r\u00e9sistez pas \u00e0 la tentation, ne courez pas plus que deux kilom\u00e8tres de suite en alternant avec des phases de petites foul\u00e9es.<\/p>\n

N’oubliez pas de vous \u00e9chauffer<\/h2>\n

L’\u00e9chauffement est plus important que jamais. Vos muscles ne sont plus aussi habitu\u00e9s qu’avant \u00e0 que vous les sollicitiez de la sorte. Avant de commencer \u00e0 courir, r\u00e9alisez donc des \u00e9tirements et mobilisez vos articulations<\/strong>. De cette mani\u00e8re, vous les pr\u00e9parerez pour l’effort \u00e0 r\u00e9aliser par la suite.<\/p>\n

\u00c9coutez votre corps<\/h2>\n

Votre t\u00eate va beaucoup plus vite que votre corps, alors prenez le temps de vous arr\u00eater et d’\u00e9couter ce que vos jambes et votre capacit\u00e9 physique vous dit. Votre rendement est certainement moindre que celui que vous aviez avant d’arr\u00eater de courir, vous devez donc prendre conscience que vous n’\u00eates plus celui que vous \u00e9tiez<\/strong>.<\/p>\n

Afin d’\u00e9viter tout probl\u00e8me physique ou toute frustration, marquez-vous des objectifs clairs et pas trop optimistes. Commencez par sortir faire de petites foul\u00e9es plusieurs jours par semaine, poursuivez avec l’objectif de commencer \u00e0 courir et augmentez l’objectif en fonction de la mani\u00e8re dont vous sentez que votre corps r\u00e9agit jusqu’\u00e0 ce que vous couriez chaque jour au m\u00eame rythme qu’auparavant.<\/p>\n

\"camiseta-running\"<\/h4>\n

N’oubliez pas les \u00e9tirements<\/h2>\n

Que vous ayez pu courir plusieurs kilom\u00e8tres ou que vous n’ayez march\u00e9 que pendant quelques minutes, n’oubliez pas de vous \u00e9tirer \u00e0 la fin de votre session afin d’\u00e9viter les blessures<\/strong>. Prenez 5 ou 10 minutes pour \u00e9tirer vos jambes et faires des exercices de respiration et de relaxation.<\/strong><\/p>\n

En d\u00e9finitive, le plus important est d’\u00eatre conscient que courir apr\u00e8s une p\u00e9riode d’inactivit\u00e9 est, d’une certaine mani\u00e8re, recommencer \u00e0 courir et l’attitude est tr\u00e8s importante. Oubliez vos temps ant\u00e9rieurs et marquez-vous des objectifs r\u00e9alistes et r\u00e9alisables, ne soyez pas trop exigeant et choisissez des v\u00eatements ad\u00e9quats pour courir et adapt\u00e9s \u00e0 la temp\u00e9rature ext\u00e9rieure, tels que la veste de running Tenth Seamless<\/u> ou le d\u00e9bardeur Tenth Play<\/u> confectionn\u00e9 dans un tissu l\u00e9ger et r\u00e9sistant qui permet de courir confortablement.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Apr\u00e8s une p\u00e9riode d’inactivit\u00e9, il faut \u00eatre prudent lorsque l’on souhaite reprendre la course \u00e0 pied afin de retrouver petit \u00e0 petit sa forme et d’\u00e9viter ainsi les blessures qui obligeraient \u00e0 revenir au point de d\u00e9part et \u00e0 recommencer de z\u00e9ro. M\u00eame si vous avez couru chez vous ou r\u00e9alis\u00e9 des exercices pour renforcer […]<\/p>\n","protected":false},"author":13,"featured_media":4883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[473,298],"tags":[],"class_list":["post-4888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseil-runnig","category-sports"],"yoast_head":"\nRecommencer \u00e0 courir apr\u00e8s une p\u00e9riode d'inactivit\u00e9<\/title>\n<meta name=\"description\" content=\"Suivez les conseils de D\u00e9cimas pour reprendre la course apr\u00e8s une p\u00e9riode d'inactivit\u00e9 et \u00e9viter toute blessure. \u00c0 vos baskets !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.decimas.com\/blog\/fr\/recommencer-courir\/\" \/>\n<meta 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