Comment bien courir
Améliorer votre technique de course peut vous aider à courir plus vite, plus efficacement, et avec moins de stress sur votre corps. Suivez ces conseils et trucs pour perfectionner votre technique de course ou tout simplement comment commencer à courir :
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Regardez vers l’avant
Vos yeux devraient regarder le sol à environ 10 à 20 pieds devant vous. Ne regardez surtout pas vos pieds. Non seulement c’est la bonne manière de faire, c’est aussi plus sécuritaire, car vous voyez ce qui ce passe en avant.
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Atterrissez à mi-pied
Ne soyez pas un coureur d’orteils ou un sauteur de talon. Si vous atterrissez sur vous orteils, vos mollets se fatigueront très vite et vous aurez mal. Atterrir sur vos talons veut dire que vous faites de trop grands pas et que vous freinez, ce qui gaspille de l’énergie et peut surtout causer des blessures aux genous. Essayez d’atterrir sur le milieu de votre pied, et ensuite rouler l’enjambée jusqu’à vos orteils.
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Garder vous bras à vos hanches
Essayez de garder vos bras à vos hanches, un peu en haut de votre ceinture. Vos bras devraient avoir un angle de 90 degrés. Certains débutants ont tendance à garder leurs bras hauts jusqu’à leur poitrine, surtout lorsqu’ils se sentent fatigués. Ironiquement, vous allez plus vous sentir fatigué à garder vos bras là-haut et vous sentirez des tensions au niveau des épaules et du cou.
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Relaxez vos mains
Lorsque vous courez, gardez vos bras et mains le plus détendus possible. Vous pouvez fermer la main un peu, comme si vous tenez un œuf et vous ne vouliez pas le casser. N’enclenchez pas vos poignets, car ça causera des raideurs dans les bras.
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Attention à votre posture
Gardez votre posture droite et dressée. Votre tête devrait être haute, votre dos droit, vos épaules nivelées. Gardez vos épaules sous vos orteils et maintenez une posture neutre. Assurez-vous de ne pas pencher vers l’avant ou l’arrière de votre taille, ce que certains coureurs tendent à faire avec un peu de fatigue. Vérifiez votre posture ici et là. Lorsque vous êtes fatigués vers la fin de votre course, c’est très commun de pencher un peu, ce qui peut donner des douleurs au cou, aux épaules et au bas de dos. Quand vous vous sentez comme ça, ressortez votre poitrine.
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Relaxez vos épaules
Vos épaules devraient êtes détendus et carré, pas penchés. Arrondir les épaules vers l’avant tend à raidir la poitrine et restreindre la respiration.
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Bougez les bras aux épaules
Vos bras devraient bouger de l’avant à l’arrière à partir du joint des épaules, et non celle des bras.
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Ne rebondissez pas
Essayez de garder votre enjambée basse au sol et concentrez-vous à faire des enjambées rapides. Trop de mouvement de haut en bas gaspille de l’énergie inutilement et peut être difficile sur votre bas de corps. Faites des courts, petits pas, comme si vous courriez sur de la braise. Plus haut vous monter vos jambes du sol, plus grand est l’impact vous allez absorber au sol et plus vite vos jambes serrons épuisées.
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Gardez vos bras sur le côté
Évitez de balancer les bras sur les côtés. Si vos bras tendent à croiser votre poitrine, vous allez être porté à vous avachir, ce qui veut dire que vous ne respirerez plus efficacement. Imaginez une ligne divisant votre corps en deux, vos mains ne devraient pas la croiser.
This post is also available in: English (Anglais)
Combien de kilomètres je suis supposé d être capable de marcher/jogger dans la première semaine.
Bonjour Valérie,
Le tout dépend de votre condition physique, age, historique, etc.
Quand était la dernière fois vous avez couru?
Comment êtes-vous senti?
Le bût est d’écouter votre corps.
Il y a 2 types de douleurs donc, une douleur qui vous prévient d’une blessure future ou présente ou une douleur de croissance. La douleur de croissance est une douleur (qui fait du bien) une douleur qui nous démontrent qu’ont as bien travailler (exemple: une douleur quand ont s’étirent.)
Si vous savez reconnaître ses 2 types de douleur, cela vous démontre quand arrêter et quand continuer.
Je ne peux pas vous dire exactement combien de km vous pouvez faire, mais je vous recommande de commencer par écouter votre corps. D’essayer de reconnaître les 2 types de douleurs et de faire le maximum sans vous blesser. D’augmenter la distance petit à petit.
Petit truc, n’ayez pas peur de la sueur cela est votre meilleur ami.
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