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Lorsque cela est possible, courez sur un terrain plus tolérant, comme une piste, un chemin damé ou des sentiers. Cela réduira les forces d'impact sur votre corps, évitera la cambrure souvent présente sur les routes Nike Internationalist Womens et peut aider au processus de récupération. Il est également sage de rester sur un terrain plat pour le moment, car les pentes peuvent parfois aggraver les problèmes de hanche. Une fois que vous avez commencé à fonctionner sans sympt?mes, commencez à ajouter des collines à votre régime.

Avec la permission de votre kinésithérapeute, intégrez votre régime d'entra?nement croisé dans les escaliers. Le mouvement d’escalade est un moyen efficace, à faible impact, de renforcer le fessier et la force des jambes, ainsi que de s’entra?ner à une intensité supérieure pour maintenir ou améliorer sa condition physique. Au début, il est difficile de monter un petit escalier. Limitez-vous donc à une durée de 20 à 30 minutes pour éviter de souffler dans vos mollets. Vous pouvez monter sur des moulins d'escalier au gymnase ou sur de vrais Nike Air Vapormax Mujer escaliers; De toute fa?on, concentrez-vous sur la marche, en pla?ant votre pied entier sur chaque marche et en poussant à travers vos talons pour activer les fessiers. Les escaliers sont un outil d'entra?nement croisé si puissant pour les coureurs: vous ne voudrez peut-être jamais vous arrêter!

Un autre moyen efficace de réduire les forces d'impact sur votre corps à long terme consiste à utiliser des intervalles de course à pied. Spécifiquement, courez pendant 4-5 minutes et marchez pendant une minute à plusieurs reprises pour la longue durée. Bien que cette méthode puisse sembler ajouter plus de temps à vos courses, vous pourriez être surpris de constater que vous êtes capable de garder un rythme proche de votre rythme de long terme. De plus, vous pouvez commencer à expérimenter avec le rapport course / marche qui vous convient Nike Air Zoom Pegasus 32 Femme le mieux - pour certains, il peut s'agir d'un 3/1 et pour d'autres, cela peut être une minute de marche par mille.

La clé est d'explorer la stratégie pour voir si elle vous permet de gagner du temps sans sympt?mes. Si cela vous aide, vous pouvez augmenter la distance parcourue (12, 13, 14, 16 miles…) et, lorsque vous réduisez la distance pour une semaine de récupération, courez à un intervalle plus élevé (plus de course, moins de marche). ou exécutez l'entra?nement complet. Par exemple, vous pourriez courir 10 milles une semaine, puis la semaine suivante, courir plus longtemps, disons 11 ou 12 milles. De cette fa?on, vous pouvez continuer à gagner en endurance et en gain de temps avec une stratégie de course à pied à impact réduit, tout en maintenant une base de course constante.

Bien que votre formation soit modifiée, gardez Nike Air Max Command Womens à l'esprit les le?ons qui accompagnent ce parcours, car parfois nos points les plus faibles nous conduisent à nos plus grands exploits.

Un jour, j'ai demandé à un collègue qui a entra?né de nombreux coureurs à la gloire universitaire et à la gloire olympique ce qu'il considérait comme le total de kilométrage approprié pour réussir sur des distances allant du 5 km au marathon. ?C’est facile?, at-il dit. "Vous voulez courir aussi peu de miles que vous pouvez et encore gagner."

Les coureurs sont trop souvent pris au piège du kilométrage, pensant que plus c'est mieux. La vérité est que plus de kilométrage est préférable, jusqu’au point où vous pouvez atteindre votre potentiel. Après cela, chaque kilomètre supplémentaire augmente uniquement votre risque de blessure. Les six règles suivantes renseignent les plages de kilométrage ci-dessous et peuvent vous aider à trouver votre numéro magique.

Règle 1: Plus la course est longue, plus le kilométrage est élevé. Sans surprise, un marathonien doit courir plus qu'un spécialiste du 5K.

Règle 2: Les exigences en matière de kilométrage augmentent à mesure que les objectifs de Nike Air Vapormax Homme performance augmentent. Si votre objectif est simplement de terminer une course, vous pouvez parcourir moins de miles que si votre objectif est de terminer avec un temps rapide.

Règle 3: Certains miles comptent plus que d'autres. Lorsque vos miles hebdomadaires incluent des séances d’entra?nement difficiles sur piste, des courses de tempo et des répétitions courtes, ils sont plus difficiles à récupérer que si vous réalisiez le même volume de course aérobique facile. Ainsi, lorsque vous ajoutez des séances d'entra?nement de qualité, réduisez légèrement votre kilométrage total pour compenser le stress supplémentaire.
 
Muskam Khan
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