Cet article est valable en yoga ou en fitness. Arrêter peut être obligatoire, contraint ou forcé pour plusieurs raisons : blessure, maladie, contraintes personnelles ou professionnelles (c’était mon cas).
Reprendre après plusieurs mois d’arrêt relève d’une démarche à part entière.
Je parlerai de la reprise du yoga dans un autre article.
Cela parait pourtant paradoxal, mais j’ai arrêté la pratique de la course à pied pour me consacrer à mon BPJEPS, et durant ce cursus, excepté les cours cardio step et lia, il n’y a pas eu de séances de cardio pures (dans ma mention du moins). Je n’ai pas couru tant que cela (sauf à aller de salle en salle, de métro en métro …)
De fait, je souhaite aujourd’hui être capable, de nouveau, de pouvoir courir une heure sans m’arrêter, peu importe la vitesse.
J’ai appris de nouvelles techniques et mis de côté plusieurs idées reçues sur l’entrainement efficace en course à pied, surtout dans une optique de course d’automne telle qu’un Paris Versailles ou un 20 km. Comme dirait l’autre, il n’y a plus qu’à.
Mais j’ai toutefois pris la peine de demander à mes collègues nouvellement coaches de me prodiguer leurs conseils, surtout ceux étant aguerris à la CAP.
Le constat
Dans un premier temps, voyons dans quel état je me trouve. Heureusement, j’ai passé huit mois assez sportifs, donc je ne me suis pas laissé envahir par la sédentarité d’un bureau.
D’un point de vue cardio, je me souviens très bien mon incapacité à parler durant un cours de step, au début de l’année. Je m’essoufflais très vite. De fil en aiguille, j’ai pu m’améliorer et progresser sur ce point.
D’un point de vue musculaire, même si je ne fais pas de musculation, j’avais perdu tout gainage au début de l’année. J’ai pu poursuivre en automne dernier quelques cours d’ashtanga, ce qui m’avait un peu fait remonter la pente. Aujourd’hui, le constat est sans appel : il y a du boulot, même si ma participation aux cours de renforcement musculaire de ma salle de stage m’a permis d’entretenir un minimum.

Retrouver son gainage sur les membres inférieurs doit être une priorité. Rester une minute au moins dans cette position, et monter des marches sans aucun essoufflement sera un premier signe de la remise en forme.
Les pompes ont toujours été assez galères, et je ne parle même pas des tractions. Lors de ma seule séance coachée avec mes collègues en musculation, j’ai pu soulever 45 kg en développé couché (sur trois ou quatre répétitions, sans entrainement, certains vont rigoler s’ils lisent ceci).
Il n’y a que sur la souplesse que ça va encore. J’ai pu caser et poursuivre ça et là une pratique personnelle, orientée sur le stretching, qui m’a permis de tenir sur la durée.
Il faudrait entériner cela avec un vrai test de condition physique.
De plus, je sors d’une dizaine de jours de maladie (bronchite).
L’objectif
Je fixe ici un objectif de course à pied :
Courir une heure en étant capable de tenir une conversation confortable (aisance respiratoire).
Je n’en demande franchement pas beaucoup.
La méthode
1° Refaire une sortie, mais courte.
Ou aller sur un tapis et courir 15 minutes à allure très modérée.
Voir ce qui se passe.
En parallèle, retrouver de la force dans les jambes. Pour cela, je cible un cours de renforcement musculaire ou de body pump.
Faire cette séance deux ou trois fois sur deux semaines.
2° Augmenter progressivement …
… non pas la durée, mais l’intensité.
Je vais ajouter des petits intervalles avec une intensité plus élevée. Sans connaitre ma « VMA », je le fais à l’instinct.

Aligner les kilomètres avec de grandes foulées, c’est pour bientôt 😉 !!
De ma vitesse de confort sur 15 minutes sur tapis, je rajoute :
- 5 minutes au total pour arriver à 20 minutes, décomposées comme suit.
- Ajout de 0,5 km/h par minute pour faire deux petites pyramides selon le tableau suivant :
0 – 3 minutes | Echauffement allure lente : V | |
3 – 6 minutes | (V + 0,5) x 3 = V1 | Montée sur la pyramide |
6 – 9 minutes | (V1 – 0,5) x 3 | Retour à la vitesse de confort V |
9 – 10 minutes | Allure de récupération | Marche rapide |
11 – 17 minutes | Pyramide de nouveau | Montée et descente sur le même principe |
17 – 20 minutes | Allure de récupération | Redescendre le cardio : V initiale et marche |
C’est un petit programme sans aucune prétention. Mais à faire sur deux ou trois séances (une à deux fois par semaine). J’augmente sans souci les intervalles et pourquoi pas les durées. L’idée étant de m’approcher de ma vitesse maximale aérobie sur le pic le plus élevé, que j’évalue grâce à la surveillance du rythme cardiaque avec la ceinture cardio.
Ce petit programme tout bête vise à remettre la machine sur les bons rails. Les choses sérieuses vont commencer par la suite.
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