Une fois que vous avez couru votre première course, ou que vous avez couru pendant quelques mois, les gens peuvent commencer à se demander si vous n’allez jamais courir un marathon. Terminer une course de 42,2 km n’est pas un petit exploit et, comme les marathoniens peuvent vous dire, l’entraînement, pas la course elle-même, peut être la partie la plus difficile.
Je pense que toute personne en bonne santé qui est prête à s’engager dans cet entraînement peut compléter un marathon, mais je ne recommande pas que les nouveaux coureurs sautent directement dans la distance d’un marathon. C’est un moyen facile de se blesser et éventuellement finir par haïr la course à pied, plutôt que de développer une habitude de vie saine. Si vous n’avez jamais couru avant, il est important de se sentir très à l’aise avec la course, acquérir les exigences physiques et mentales du jogging, lentement construire votre base de longues courses, et faire quelques courses de courtes distances.
Comment faites-vous pour savoir si vous êtes prêt à commencer l’entraînement pour un marathon ? Voici quelques questions à se poser :
1. Depuis combien de temps courez-vous ?
Il est préférable d’être coureur depuis au moins six mois (un an est mieux) avant de commencer l’entraînement pour un marathon. Si vous avez cette expérience, votre corps aura déjà fait quelques adaptations physiques et vous serez plus physiquement et mentalement prêt à supporter les défis de l’entraînement d’un marathon. Bien sûr, beaucoup de gens sautent directement dans l’entraînement d’un marathon, et puis quelques mois après, se blessent ou sont déjà tannés de courir, car ils trouvent ça trop difficile ou démotivant.
2. Combien de kilomètres êtes-vous capable d’investir ?
Une bonne base hebdomadaire de jogging est de 25 à 35 km depuis quelques mois avant de commencer un programme pour un marathon. Votre corps a besoin de temps pour s’adapter aux chocs corporels auquel il sera confronté pendant l’entraînement. Et assurez-vous que vous ne faites pas juste courir sur un tapis roulant, car l’adaptation est très différente sur la route. N’oubliez pas que votre marathon sera sur la route, donc apprendre à courir à l’extérieur est essentiel pour familiariser son corps aux différents changements.
3. Avez-vous parlé à votre médecin ?
Même si votre médecin vous a autorisé à commencer à courir comme exercice, c’est toujours important de discuter de vos plans de marathon avec lui ou elle. Votre médecin peut vous suggérer des tests supplémentaires ou avoir des recommandations spécifiques d’exercice avant de vous autoriser à commencer ce projet.
4. Avez-vous déjà couru une course ?
Avant de commencer à penser à courir un marathon, il est une bonne idée d’essayer quelques petites courses, comme un 5 ou un 10 km. Vous serez en mesure de déterminer si vous aimez vraiment la course avant de vous engager émotionnellement, un temps énorme et un investissement financier. Ce que font la plupart des coureurs est de courir un demi-marathon avant de faire un marathon afin d’avoir une meilleure idée de ce qui est impliqué avec un marathon.
5. Avez-vous le temps de vous entraîner ?
Certaines personnes ne se rendent pas compte que la préparation d’un marathon est très demandant en temps. À certains moments, vous vous sentirez comme si vous aviez un emploi à temps partiel. Les débutants devraient planifier de courir ou faire de l’exercice au moins 4 à 5 jours par semaine et un de ces jours impliquera une longue course. Soyez réaliste au sujet de votre travail, votre famille et autres responsabilités afin de déterminer si vous aurez le temps de vous consacrer à un plan d’entraînement demandant. Certaines personnes peuvent avoir besoin de considérer les membres de la famille avant de s’engager s’ils vont avoir besoin d’aide avec la garde d’enfants et autre.
6. Avez-vous pensé à des conditions d’entraînement et des courses possibles ?
Si vous avez déjà un marathon à l’esprit, avez-vous pensé aux conditions possibles au jour de la course ? Vous devez tenir compte quand et où vous aller vous entraîner en fonction du marathon que vous souhaitez faire. Si vous souhaitez faire un marathon d’été et que vous vivez dans un climat avec des hivers froids, vous allez faire la majeure partie de votre préparation dans le froid. La même chose est vraie pour ceux qui font des marathons début de l’automne qui auront à faire beaucoup de course par temps chaud. Réfléchissez bien quand et comment vous vous entraînez.
7. Avez-vous fait vos recherches ?
Avez-vous déjà regardé ou fait du bénévolat à un marathon ? Avez-vous lu des livres sur les marathons ? Avez-vous parlé à des gens qui ont terminé un marathon ? Avez-vous regardé un programme d’entraînement de marathon pour débutant afin de voir ce que cela implique ? Êtes-vous au courant de certains coûts associés à un marathon ? Toutes ces choses sont de bons moyens pour en apprendre davantage sur l’implication d’un marathon, afin que vous sachiez à quoi vous attendre et peut déterminer si c’est quelque chose que vous voulez réellement faire.
8. Pourquoi voulez-vous courir un marathon ?
Assurez-vous que vous voulez faire un marathon pour des raisons conscientes. Si quelqu’un vous a lancé un défi de le faire ou que vous essayez d’impressionner un ami, vous n’allez probablement pas durer très longtemps… Vous devez avoir des objectifs personnels, comme l’amélioration de votre santé, expérimenter un processus de création, atteindre certains objectifs ou tout simplement vous prouver à vous-même que vous pouvez vous engager dans un projet démesuré. N’oubliez pas que le miracle est de se rendre à la ligne de départ, et non de le terminer !
Si vous désirez lire l’expérience des certains lecteurs de ce site concernant leur premier marathon, ou vous aimeriez partager votre expérience, voici le lien.
This post is also available in: English (Anglais)
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