{"id":12833,"date":"2017-03-16T09:39:57","date_gmt":"2017-03-16T13:39:57","guid":{"rendered":"http:\/\/www.runottawa.ca\/?p=12833"},"modified":"2017-03-16T09:39:57","modified_gmt":"2017-03-16T13:39:57","slug":"revenir-en-force-pour-courir-un-autre-marathon","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/revenir-en-force-pour-courir-un-autre-marathon\/","title":{"rendered":"Revenir en force pour courir un autre marathon"},"content":{"rendered":"

Par Andrew Vincent<\/span><\/i><\/p>\n

\u00c0 l\u2019automne\u00a02014, j\u2019ai couru mon quatri\u00e8me\u00a0marathon et atteint deux\u00a0objectifs que je m\u2019\u00e9tais fix\u00e9s, notamment de franchir la ligne d\u2019arriv\u00e9e en moins de trois\u00a0heures. <\/span><\/p>\n

Quelques mois plus tard, ma conjointe et moi avons eu notre premier enfant. Et soudainement, je ne courais plus\u00a0: je me baladais.<\/span><\/p>\n

\"\"Au d\u00e9but, je ne m\u2019ennuyais pas de la course, mais apr\u00e8s avoir rat\u00e9 deux\u00a0saisons de marathons, l\u2019envie de courir m\u2019est revenue. Sans r\u00e9fl\u00e9chir, je me suis inscrit au Marathon d\u2019Ottawa Banque Scotia de 2017. <\/span><\/p>\n

Le seul hic\u00a0: je n\u2019ai pas autant de temps libre qu\u2019il y a deux\u00a0ans! \u00c9tant devenu parent et propri\u00e9taire d\u2019une entreprise, il n\u2019est plus aussi facile pour moi de mettre les longues courses du dimanche \u00e0 mon agenda. <\/span><\/p>\n

En discutant de mes objectifs avec mon entra\u00eeneur, David\u00a0Harding, de <\/span>DEKK Coaching<\/span><\/a> et <\/span>Ottawa Running Club<\/span><\/a>, m\u2019a dit\u00a0: \u00ab\u00a0La diff\u00e9rence entre toi qui termine un marathon en trois\u00a0heures et toi qui cours un marathon \u00e0 un rythme mod\u00e9r\u00e9 est la quantit\u00e9 d\u2019heures que tu peux allouer \u00e0 l\u2019entra\u00eenement.\u00a0\u00bb<\/span><\/p>\n

Ce n\u2019\u00e9tait pas tout \u00e0 fait ce que je voulais entendre. Je me suis tout de m\u00eame demand\u00e9 si je pouvais m\u2019entra\u00eener de fa\u00e7on plus judicieuse et, contrairement \u00e0 il y a deux\u00a0ans, j\u2019avais des objectifs autres que de finir avec un meilleur temps que le pr\u00e9c\u00e9dent (comme am\u00e9liorer ma posture et \u00eatre suffisamment fort pour soulever un bambin en pleine croissance). <\/span><\/p>\n

L\u2019entra\u00eenement musculaire convenait parfaitement au plan de Coach\u00a0Dave. Comme il le dit si bien\u00a0: \u00ab\u00a0\u00c0 un certain point, pour am\u00e9liorer la performance, il faut ajouter de l\u2019entra\u00eenement musculaire. Ta vitesse sera partiellement d\u00e9termin\u00e9e par la force que tu peux appliquer pour te propulser et augmenter la longueur de tes foul\u00e9es.\u00a0\u00bb<\/span><\/p>\n

\"\"Nous sommes donc all\u00e9s au gym ensemble et Dave m\u2019a demand\u00e9 de faire six\u00a0exercices pour \u00e9valuer ma mobilit\u00e9 fonctionnelle (sur une \u00e9chelle de 1 \u00e0 3) et pour d\u00e9terminer les \u00e9l\u00e9ments que je devais am\u00e9liorer. <\/span><\/p>\n

Le verdict? Je n\u2019\u00e9tais pas si mal pour certains exercices et j\u2019\u00e9tais nul pour d\u2019autres (notamment ceux pour les stabilisateurs et les ischiojambiers). Je suis litt\u00e9ralement tomb\u00e9 en faisant un \u00ab\u00a0pont fessier \u00e0 une jambe\u00a0\u00bb parce que mes muscles stabilisateurs n\u2019\u00e9taient pas suffisamment forts pour me garder en \u00e9quilibre.<\/p>\n

En plus de mon plan d\u2019entra\u00eenement de course, Dave a \u00e9tabli un plan d\u2019entra\u00eenement musculaire cibl\u00e9, qui me permettrait d\u2019am\u00e9liorer mes performances et ma posture. Ce plan avait deux avantages. Premi\u00e8rement, il ne comportait que deux\u00a0s\u00e9ances par semaine. Deuxi\u00e8mement, je pouvais le faire \u00e0 la maison. <\/span><\/p>\n

Je faisais des extensions des mollets en pr\u00e9parant le souper. <\/span><\/p>\n


\nJ\u2019essaie encore de trouver tout le temps n\u00e9cessaire pour courir, mais le fait d\u2019avoir un plan d\u2019entra\u00eenement musculaire m\u2019aide \u00e0 rester motiv\u00e9. Rien de plus facile que de faire quelques s\u00e9ries de planche ou de ponts fessiers sur un ballon suisse \u00e0 la maison.<\/span><\/p>\n

Je sens d\u00e9j\u00e0 que mes foul\u00e9es se sont am\u00e9lior\u00e9es. Vivement le 28\u00a0mai! <\/span><\/p>\n

Andrew\u00a0Vincent est un \u00e9crivain, un coureur et copropri\u00e9taire de <\/span><\/i>Spruce Creative<\/span><\/i><\/a>. Il s<\/span><\/i>\u2019<\/span>entra\u00eene pour le Marathon d<\/span><\/i>\u2019<\/span>Ottawa Banque Scotia de 2017.<\/span><\/i>
\n<\/i><\/p>\n

David\u00a0Harding est un entra\u00eeneur personnel agr\u00e9\u00e9 et propri\u00e9taire de\u00a0<\/span><\/i>DEKK Coaching<\/span><\/i><\/a>, un service d<\/span><\/i>\u2019<\/span>encadrement visant \u00e0 aider les athl\u00e8tes faisant des triathlons et d<\/span><\/i>\u2019<\/span>autres \u00e9preuves d<\/span><\/i>\u2019<\/span>endurance \u00e0 atteindre leurs objectifs. <\/span><\/i>Il est aussi un entra\u00eeneur sp\u00e9cialis\u00e9 en marathons au<\/span>\u00a0<\/span><\/i>Ottawa Running Club<\/span><\/i><\/a>. David est un triathlonien et un coureur sur longue distance accompli. Il s<\/span><\/i>\u2019<\/span>entra\u00eene actuellement pour le Marathon de Boston de 2017.\u00a0<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Par Andrew Vincent \u00c0 l\u2019automne\u00a02014, j\u2019ai couru mon quatri\u00e8me\u00a0marathon et atteint deux\u00a0objectifs que je m\u2019\u00e9tais […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-12833","post","type-post","status-publish","format-standard","hentry","category-entrainement"],"acf":[],"yoast_head":"\nRevenir en force pour courir un autre marathon - Run Ottawa<\/title>\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.runottawa.ca\/fr\/revenir-en-force-pour-courir-un-autre-marathon\/\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Tuthill\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/revenir-en-force-pour-courir-un-autre-marathon\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/revenir-en-force-pour-courir-un-autre-marathon\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"Revenir en force pour courir un autre marathon\",\"datePublished\":\"2017-03-16T13:39:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/revenir-en-force-pour-courir-un-autre-marathon\\\/\"},\"wordCount\":651,\"articleSection\":[\"Entra\u00eenement\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/revenir-en-force-pour-courir-un-autre-marathon\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/revenir-en-force-pour-courir-un-autre-marathon\\\/\",\"name\":\"Revenir en force pour courir un autre marathon - 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