{"id":5874,"date":"2019-03-08T10:16:27","date_gmt":"2019-03-08T09:16:27","guid":{"rendered":"https:\/\/preprod2.atlasformen.fr\/blog\/?p=5874"},"modified":"2023-10-23T14:36:53","modified_gmt":"2023-10-23T12:36:53","slug":"preparer-le-trail","status":"publish","type":"post","link":"https:\/\/www.atlasformen.fr\/blog\/bouger\/trail-course\/preparer-le-trail\/","title":{"rendered":"Comment bien se pr\u00e9parer pour un trail ?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5874\" class=\"elementor elementor-5874\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-498c4b72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"498c4b72\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3662d195\" data-id=\"3662d195\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-deb7830 elementor-widget elementor-widget-text-editor\" data-id=\"deb7830\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>Cette ann\u00e9e encore vous avez d\u00e9cid\u00e9 de bouger et de pratiquer une activit\u00e9 physique r\u00e9guli\u00e8re. Mais comme beaucoup, enchainer des kilom\u00e8tres de course \u00e0 pieds sur un tapis ou sur la route \u00e7a ne vous tente pas trop. Alors on vous propose une alternative plus sympa : le trail !<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b0ad44 elementor-widget elementor-widget-text-editor\" data-id=\"6b0ad44\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Le trail c\u2019est la course en pleine nature, <\/strong>sur des petits sentiers pr\u00e8s de chez vous ou des parcours de randonn\u00e9e. <strong>C\u2019est bon pour l\u2019endurance, le renforcement musculaire, et surtout vous en prenez plein les yeux !<\/strong> Chez Atlas for Men, c\u2019est un sport qui nous correspond car nous aimons les aventures au grand air. En 2018, nous sommes d\u2019ailleurs devenus partenaire de l\u2019<a href=\"https:\/\/www.instagram.com\/ut4mgrenoble\/?hl=fr\">Ut4M<\/a>, l\u2019Ultra Tour des 4 Massifs, un trail dans la r\u00e9gion de Grenoble. Alors <strong>pour tous ceux qui ont l\u2019habitude de courir, ceux qui veulent commencer le trail et ceux qui veulent se lancer un d\u00e9fi<\/strong> et participer \u00e0 une course de 20km, on s\u2019est associ\u00e9 au coach de l\u2019\u00e9v\u00e8nement, <a href=\"http:\/\/www.remymarcel.fr\/\">R\u00e9my Marcel<\/a>, pour vous aider dans votre pr\u00e9paration. <strong>R\u00e9my vous prodigue ses conseils pour bien vous entrainer<\/strong> !\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9733560 elementor-widget elementor-widget-text-editor\" data-id=\"9733560\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Avant de suivre ce plan d\u2019entrainement \u00e0 un trail de 20km, nous vous conseillons de faire un petit tour chez votre m\u00e9decin pour v\u00e9rifier que vous vous ferez du bien et notamment que vous n\u2019avez pas de probl\u00e8me de c\u0153ur. Pour tous ceux qui pratiquent une activit\u00e9 physique r\u00e9guli\u00e8re comme la course \u00e0 pied, m\u00eame occasionnelle (une fois tous les 10 jours), ces conseils sont taill\u00e9s pour vous !<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b6f3705 elementor-widget elementor-widget-shortcode\" data-id=\"b6f3705\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"afmProductSlider-Container\"><div class=\"afmProductSlider-arrows-container clearfix\"><div class=\"afmArrow-prev\"><\/div><div class=\"afmArrow-next\"><\/div><\/div><div class=\"afmProductSlider \"><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/shorts\/shorts-cargo\/le-bermuda-detente-cargo-en-microfibre\/r1138.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/e4\/b1\/10\/e4b11078b8d793d0c10391e385a17f99.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/e4\/b1\/10\/e4b11078b8d793d0c10391e385a17f99.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Bermuda D\u00e9tente Cargo en Microfibre<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">64<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">13\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">39\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/shorts\/le-lot-de-2-shorts-microfibre-sport\/r2148.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/41\/17\/21\/4117218e007a7c2cabc20bba1a3b0df9.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/41\/17\/21\/4117218e007a7c2cabc20bba1a3b0df9.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Lot de 2 Shorts Microfibre Sport<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">59<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">15\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">39\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/shorts\/shorts-cargo\/le-bermuda-cargo-en-toile\/r2131.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/bf\/68\/a4\/bf68a4f422940168fff4013b05a14ca3.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/bf\/68\/a4\/bf68a4f422940168fff4013b05a14ca3.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Bermuda Cargo en Toile<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">62<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">16\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">44\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/bermudas\/bermudas-bleu\/le-bermuda-en-maille-gaufree\/r2122.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/66\/fc\/fd\/66fcfd1177242b3b85d29ef74237b8b0.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/66\/fc\/fd\/66fcfd1177242b3b85d29ef74237b8b0.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Bermuda en Maille Gaufr\u00e9e<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">67<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">13\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">42\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/pantalons\/pantalons-cargo\/le-lot-de-2-pantalons-detente-cargo\/r2112.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/6a\/ac\/06\/6aac0642b17de396ba9ef150668dbd7d.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/6a\/ac\/06\/6aac0642b17de396ba9ef150668dbd7d.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Lot de 2 Pantalons D\u00e9tente Cargo<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">63<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">27\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">75\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/shorts\/shorts-cargo\/le-lot-de-2-bermudas-cargo-en-microfibre\/r2106.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/4d\/6f\/96\/4d6f96ed516e85e066b091c60b8ee959.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/4d\/6f\/96\/4d6f96ed516e85e066b091c60b8ee959.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Lot de 2 Bermudas Cargo en Microfibre <\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">49<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">19\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">39\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/bermudas\/le-bermuda-en-maille-gaufree\/r2124.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/f7\/58\/a9\/f758a93ff6bea4f79baf4e4f94f35e93.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/f7\/58\/a9\/f758a93ff6bea4f79baf4e4f94f35e93.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Bermuda en Maille Gaufr\u00e9e<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">67<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">13\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">42\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/tee-shirts\/tee-shirts-manches-courtes\/le-lot-de-3-tee-shirts-sport-x-trem\/g1171.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/4b\/1c\/2f\/4b1c2f70b47226891a4eaec8f6474f28.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/4b\/1c\/2f\/4b1c2f70b47226891a4eaec8f6474f28.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Le Lot de 3 Tee-Shirts Sport X-Trem<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">56<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">16\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">39\u20ac00<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><\/div><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62b61d3 elementor-widget elementor-widget-heading\" data-id=\"62b61d3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comment s\u2019entrainer au trail quand on n\u2019habite pas \u00e0 la montagne ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b180e57 elementor-widget elementor-widget-text-editor\" data-id=\"b180e57\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019Ultra Tour des 4 Massifs, comme son nom l\u2019indique, se d\u00e9roule sur les massifs montagneux proches de Grenoble. Et qui dit montagne dit d\u00e9nivel\u00e9, alors avant le Jour J, mieux vaut avoir <strong>adapt\u00e9 son entrainement, en mont\u00e9e comme en descente<\/strong>, pour \u00e9viter les mauvaises surprises. Qu\u2019on habite en ville ou \u00e0 la campagne, on<strong> arrive toujours \u00e0 trouver des petites bosses de 20 \u00e0 50 m\u00e8tres de d\u00e9nivel\u00e9, pas loin de chez soi<\/strong>. Et si vraiment on n\u2019en trouve pas, on peut toujours se rabattre sur une mont\u00e9e d\u2019escalier (oui c\u2019est moins sympa mais \u00e7a fera l\u2019affaire et les sensations seront proches !). Une fois qu\u2019on a s\u00e9lectionn\u00e9 sa bosse, on n\u2019y va pas directement car sinon elle paraitra plus facile\u2026 <strong>Avant de partir sur le d\u00e9nivel\u00e9, il faut fatiguer un peu les muscles<\/strong>, donc on court 15 \u00e0 25 minutes avant d\u2019attaquer la mont\u00e9e et on fait 3 ou 4 squats puis fentes pour \u00e9chauffer les muscles des fesses et des cuisses et cibler en particulier les quadriceps, les grands fessiers et les ischio-jambiers. <strong>Et apr\u00e8s on fait quelques allers-retours pendant 20 minutes<\/strong>.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dff9386 elementor-widget elementor-widget-image\" data-id=\"dff9386\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img  fetchpriority=\"high\" decoding=\"async\" width=\"809\" height=\"610\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail.jpg\"  class=\"attachment-large size-large wp-image-20241\" alt=\"Entra\u00eenement Trail\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail.jpg 809w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-300x226.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-768x579.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-24x18.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-36x27.jpg 36w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-48x36.jpg 48w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><noscript><img  fetchpriority=\"high\" decoding=\"async\" width=\"809\" height=\"610\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail.jpg\"  class=\"attachment-large size-large wp-image-20241\" alt=\"Entra\u00eenement Trail\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail.jpg 809w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-300x226.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-768x579.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-24x18.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-36x27.jpg 36w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Entra\u00eenement-Trail-48x36.jpg 48w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eaeb3a7 elementor-widget elementor-widget-text-editor\" data-id=\"eaeb3a7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Le pi\u00e8ge \u00e0 \u00e9viter<\/strong> <strong>: rien ne sert de courir sur des plus longues dur\u00e9es pour avoir l\u2019impression d\u2019en faire plus car l\u2019effort n\u2019est pas du tout le m\u00eame !<\/strong> Il faut travailler l\u2019effort qu\u2019on ressentira pendant la course. Et <strong>pendant le trail, 95% des gens marchent en mont\u00e9e !<\/strong> Il faut donc s\u2019entrainer en faisant des aller-retours, en trouvant le geste de marche qui sera efficace et \u00e9conome en \u00e9nergie. <strong>Mieux vaut marcher vite que courir et s\u2019\u00e9puiser.<\/strong> Si on s\u2019entraine dans un escalier, on peut par exemple grimper les marches deux \u00e0 deux.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-92dc387 elementor-widget elementor-widget-heading\" data-id=\"92dc387\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Quel programme d\u2019entrainement sur une semaine ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42ee304 elementor-widget elementor-widget-text-editor\" data-id=\"42ee304\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Trois entrainements par semaine c\u2019est l\u2019id\u00e9al pour progresser \u00e0 quelques semaines de la course.<\/strong> Mais si vous n\u2019avez le temps que pour deux entrainements c\u2019est d\u00e9j\u00e0 bien ! Par exemple, vous pouvez faire une s\u00e9ance isol\u00e9e le mercredi et deux cons\u00e9cutives le samedi et le dimanche.\u00a0<br \/>D\u2019accord pour trois s\u00e9ances par semaine mais avec quel plan d\u2019entrainement pour un trail de 20km ?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68d47b4 elementor-widget elementor-widget-heading\" data-id=\"68d47b4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pour la s\u00e9ance isol\u00e9e, on va travailler plut\u00f4t le cardio sur du plat. Comment ?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-8b6df3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8b6df3e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-45fb2f0\" data-id=\"45fb2f0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-04bc1bc elementor-widget elementor-widget-image\" data-id=\"04bc1bc\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img  decoding=\"async\" width=\"749\" height=\"1024\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-749x1024.jpg\"  class=\"attachment-large size-large wp-image-20243\" alt=\"\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-749x1024.jpg 749w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-219x300.jpg 219w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-768x1050.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-18x24.jpg 18w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-26x36.jpg 26w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-35x48.jpg 35w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio.jpg 1024w\" sizes=\"(max-width: 749px) 100vw, 749px\" \/><noscript><img  decoding=\"async\" width=\"749\" height=\"1024\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-749x1024.jpg\"  class=\"attachment-large size-large wp-image-20243\" alt=\"\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-749x1024.jpg 749w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-219x300.jpg 219w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-768x1050.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-18x24.jpg 18w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-26x36.jpg 26w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio-35x48.jpg 35w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/trail-Cardio.jpg 1024w\" sizes=\"(max-width: 749px) 100vw, 749px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a04726d\" data-id=\"a04726d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cbfd538 elementor-widget elementor-widget-text-editor\" data-id=\"cbfd538\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>On s\u2019\u00e9chauffe d\u2019abord<strong> en courant 20 minutes<\/strong>.<\/li><li>Ensuite, on peut \u00e9chauffer les muscles qu\u2019on va solliciter en faisant <strong>des pas chass\u00e9s, des talons-fesses, des mont\u00e9es de genoux<\/strong> juste avant les efforts rapides.<\/li><li>Puis on travaille <strong>des acc\u00e9l\u00e9rations courtes de 30 secondes<\/strong> : on sprint 30 secondes et on trottine 30 secondes. On renouvelle l\u2019op\u00e9ration 10 \u00e0 15 fois pour travailler le c\u0153ur, soit environ 20 minutes.<\/li><li>On finit la s\u00e9ance sur <strong>une petite foul\u00e9e de r\u00e9cup\u00e9ration de 10 \u00e0 15 minutes.<\/strong><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b8f0b0 elementor-widget elementor-widget-heading\" data-id=\"9b8f0b0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pour la premi\u00e8re s\u00e9ance du week-end, on va s\u2019entrainer pour le d\u00e9nivel\u00e9<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67db8d1 elementor-widget elementor-widget-text-editor\" data-id=\"67db8d1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>On fait une s\u00e9ance cardio coupl\u00e9e \u00e0 l\u2019effort musculaire pendant 1h \u00e0 1h20.<\/p><ul><li>Au d\u00e9but, on s\u2019\u00e9chauffe <strong>en courant 15 \u00e0 20 minutes<\/strong>.<\/li><li>Ensuite, on travaille le <strong>renforcement musculaire avec 3 \u00e0 4 fentes pour fatiguer les muscles<\/strong> avant d\u2019attaquer la mont\u00e9e et se mettre dans les conditions du jour de la course.<\/li><li>Enfin, on fait <strong>des aller-retours pendant 20 minutes.<\/strong><\/li><li>Si on veut faire plus de renforcement musculaire sp\u00e9cial trail, on cible les muscles qui travaillent le plus pour mieux se pr\u00e9parer. Lesquels ? En plus des <strong>fesses et des cuisses, on travaille toute la ceinture abdominale<\/strong> (devant, derri\u00e8re, les obliques). Pour \u00e7a, <strong>le gainage est sans doute l\u2019exercice le plus efficace<\/strong>. Alors on fait la planche en appui sur les coudes et on ne bouge plus ! Une ceinture abdominale bien gain\u00e9e aidera \u00e0 ne pas s\u2019affaisser au rythme des kilom\u00e8tres, \u00e0 <strong>gagner en \u00e9nergie et \u00e9viter le mal de dos ou pr\u00e9venir les blessures.<\/strong><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e638c34 elementor-widget elementor-widget-heading\" data-id=\"e638c34\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pour la derni\u00e8re s\u00e9ance de la semaine, on fait un entrainement de fond, sur la dur\u00e9e<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f522b06 elementor-widget elementor-widget-image\" data-id=\"f522b06\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img  decoding=\"async\" width=\"809\" height=\"610\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail.jpg\"  class=\"attachment-large size-large wp-image-20244\" alt=\"\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail.jpg 809w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-300x226.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-768x579.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-24x18.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-36x27.jpg 36w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-48x36.jpg 48w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><noscript><img  decoding=\"async\" width=\"809\" height=\"610\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail.jpg\"  class=\"attachment-large size-large wp-image-20244\" alt=\"\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail.jpg 809w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-300x226.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-768x579.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-24x18.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-36x27.jpg 36w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/1er-s\u00e9ance-Trail-48x36.jpg 48w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aaa59e2 elementor-widget elementor-widget-text-editor\" data-id=\"aaa59e2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Un entrainement de fond, c\u2019est parfait apr\u00e8s une s\u00e9ance qui nous aura fatigu\u00e9 la veille, \u00e7a pr\u00e9pare mieux le corps \u00e0 l\u2019effort du jour J.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a9e5ba7 elementor-widget elementor-widget-text-editor\" data-id=\"a9e5ba7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>On court <strong>1h30 \u00e0 2h maximum.<\/strong> \u00c7a suffit ! On ne fait surtout pas 20km \u00e0 l\u2019entrainement, ni des sorties de 4h. On estime le temps qu\u2019on fera sur la course et <strong>on s\u2019entraine au maximum 2\/3 de son temps estim\u00e9<\/strong>. Le plus gros entrainement pourra avoir lieu environ 15 jours avant la course, <strong>apr\u00e8s on calme le rythme pour ne pas risquer l\u2019abandon en cours de route !<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41c302e elementor-widget elementor-widget-shortcode\" data-id=\"41c302e\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"afmProductSlider-Container\"><div class=\"afmProductSlider-arrows-container clearfix\"><div class=\"afmArrow-prev\"><\/div><div class=\"afmArrow-next\"><\/div><\/div><div class=\"afmProductSlider \"><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/chaussures\/chaussures-de-sport\/les-baskets-legeres-scratchees-top-confort\/q9104.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/64\/03\/ce\/6403ced1352c36354b66be818eda95bd.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/64\/03\/ce\/6403ced1352c36354b66be818eda95bd.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Les Baskets L\u00e9g\u00e8res Scratch\u00e9es Top Confort<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">58<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">24\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">59\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/nos-best-sellers\/les-chaussures-tout-terrain\/p4138.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/f0\/0b\/57\/f00b571fb420e150202edbf7b3341a99.jpeg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/f0\/0b\/57\/f00b571fb420e150202edbf7b3341a99.jpeg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Les Chaussures Tout-Terrain<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">52<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">29\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">62\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/nos-best-sellers\/les-chaussures-de-sport-tout-terrain\/q5123.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/10\/72\/78\/1072781097dd905562c1d778ac0266ae.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/10\/72\/78\/1072781097dd905562c1d778ac0266ae.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Les Chaussures de Sport Tout-Terrain<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">52<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">29\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">62\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/chaussures\/chaussures-de-sport\/chaussures-multi-activites\/q6114.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/0a\/03\/bd\/0a03bdbf1e1f650c484da101606b4426.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/0a\/03\/bd\/0a03bdbf1e1f650c484da101606b4426.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span> Chaussures Multi-Activit\u00e9s<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">52<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">29\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">62\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/nos-best-sellers\/chaussures-scratchees-noires\/q6103.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/7e\/71\/9c\/7e719c3c452e9213aec3757b0c7c266b.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/7e\/71\/9c\/7e719c3c452e9213aec3757b0c7c266b.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Chaussures Scratch\u00e9es Noires<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">52<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">29\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">62\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/chaussures\/chaussures-de-sport\/les-baskets-estivales\/q9127.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/2d\/d6\/3f\/2dd63ffc2aec960c7836212a965ecc0f.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/2d\/d6\/3f\/2dd63ffc2aec960c7836212a965ecc0f.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Les Baskets Estivales<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">53<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">27\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">59\u20ac99<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/nos-best-sellers\/baskets-ultra-legeres\/r0153.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/e4\/04\/01\/e40401e0b38f9f0c473174203e43eab3.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/e4\/04\/01\/e40401e0b38f9f0c473174203e43eab3.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Baskets Ultra-l\u00e9g\u00e8res<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">60<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">24\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">62\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><div class=\"afmProduct\"><a class=\"clearfix\" href=\"\/products\/homme\/vetements\/nos-best-sellers\/les-mocassins-doubles-scratchs\/q7124.aspx\" target=\"_blank\" ><div class=\"afmProductImageContainer\"><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/2c\/2f\/06\/2c2f062b8d41cac4fae2586388b93231.jpg?w=356\" \/><noscript><img  decoding=\"async\" alt=\"ProductTest01\"  src=\"https:\/\/media.atlasformen.com\/webmedia\/1080by1242\/2c\/2f\/06\/2c2f062b8d41cac4fae2586388b93231.jpg?w=356\" \/><\/noscript><\/div><div class=\"afmProductInformationContainer\"><div class=\"afmProduct-items-title\"><span>Les Mocassins Doubles Scratchs<\/span><\/div><div class=\"afmProduct-items-tag\"><\/div><div class=\"afmProduct-items-price-container col-md-12\"><span id=\"spanDiscount\" class=\"afm-ProductItemPromo\"><span class=\"afm-discount\"><strong id=\"strongOff\"><span id=\"spanLess\" class=\"less\">-<\/span><span class=\"amount\" id=\"spanPercentage\">52<\/span><span class=\"percent\">%<\/span><\/strong><\/span><\/span><span class=\"afm-ProductItemPrice afm-PLPPrice\">29\u20ac99<span id=\"spanPriceBefore\" class=\"afm-ProductItemPriceBase\">62\u20ac90<\/span><\/span><\/div><div class=\"afmProduct-items-cart\"><div class=\"afmProduct-BuyNow-Button\">J'AJOUTE AU PANIER<\/div><\/div><div class=\"afmProduct-items-sku\"> <\/div><\/div><\/a><\/div><\/div><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ff4f80 elementor-widget elementor-widget-heading\" data-id=\"0ff4f80\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quel plan d\u2019entrainement sur un mois et demi ?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc0c092 elementor-widget elementor-widget-text-editor\" data-id=\"fc0c092\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pour mieux progresser, on peut <strong>monter en puissance au fur et \u00e0 mesure des semaines<\/strong> mais sans en faire trop pour ne pas risquer de se faire mal ! Par exemple :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-089f0df elementor-widget elementor-widget-text-editor\" data-id=\"089f0df\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>On commence <strong>l\u2019entrainement d\u00e9taill\u00e9 ci-dessus sur les deux premi\u00e8res semaines<\/strong>.<\/li><li><strong>On all\u00e8ge la troisi\u00e8me semaine d\u2019entrainement<\/strong> (en raccourcissant un peu les s\u00e9ances).<\/li><li><strong>En semaine 4 et 5, on monte en puissance dans les entrainements par rapport aux deux premi\u00e8res semaines<\/strong>. Pour les d\u00e9butants en trail, on peut par exemple rajouter 15 minutes d\u2019entrainement \u00e0 chaque s\u00e9ance.<\/li><li>Enfin, <strong>on all\u00e8ge les 10 \u00e0 15 jours juste avant la course.<\/strong><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4937277 elementor-widget elementor-widget-text-editor\" data-id=\"4937277\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Sur les deux derni\u00e8res semaines, il vaut mieux \u00eatre dans la consolidation des acquis<\/strong> que dans la progression pour arriver au top le jour J. Donc les derni\u00e8res semaines on peut rester sur <strong>le m\u00eame nombre d\u2019entrainement mais on diminue l\u2019entrainement<\/strong>. Par exemple, si on faisait trois entrainements d\u2019une heure, on passe \u00e0 35 ou 40 minutes et la derni\u00e8re semaine \u00e0 une seule fois avec 40 minutes d\u2019entrainement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15c2a0a elementor-widget elementor-widget-text-editor\" data-id=\"15c2a0a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Vous \u00eates pr\u00eats \u00e0 relever le d\u00e9fi du 20km ou \u00e0 simplement en prendre plein les yeux lors de vos sorties au grand air ! Et si vous voulez en savoir plus sur le <strong>trail<\/strong>, d\u00e9couvrez nos <strong>articles <\/strong>&#8220;<a href=\"https:\/\/www.atlasformen.fr\/blog\/bouger\/trail-course\/equipement-trail\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\"><strong>Comment s\u2019\u00e9quiper pour un trail de 20km ?<\/strong><\/span><\/a>&#8221; ou encore &#8220;<a href=\"https:\/\/www.atlasformen.fr\/blog\/bouger\/trail-course\/manger-trail\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\"><strong>Quoi manger avant et pendant un trail ?<\/strong><\/span><\/a>&#8220;.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-871c25b elementor-widget elementor-widget-text-editor\" data-id=\"871c25b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Et vous, dans quel lieu avez-vous envie de pratiquer le trail ?\u00a0<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Cette ann\u00e9e encore vous avez d\u00e9cid\u00e9 de bouger et de pratiquer une activit\u00e9 physique r\u00e9guli\u00e8re. Mais comme beaucoup, enchainer des kilom\u00e8tres de course \u00e0 pieds sur un tapis ou sur la route \u00e7a ne vous tente pas trop. Alors on vous propose une alternative plus sympa : le trail ! Le trail c\u2019est la course &hellip;<\/p>\n","protected":false},"author":2,"featured_media":20239,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[113,144],"tags":[165,209],"class_list":["post-5874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouger","category-trail-course","tag-bouger","tag-trail"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Comment bien se pr\u00e9parer pour un trail ? | Atlas For Men<\/title>\r\n<meta name=\"description\" content=\"Le trail est un sport qui nous correspond car nous aimons les aventures au grand air. 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