{"id":8837,"date":"2024-03-20T11:21:41","date_gmt":"2024-03-20T10:21:41","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=8837"},"modified":"2024-08-14T11:23:03","modified_gmt":"2024-08-14T09:23:03","slug":"entrenamiento-para-senderismo-de-gran-recorrido","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/","title":{"rendered":"Voici comment s'entra\u00eener \u00e0 la randonn\u00e9e sur des sentiers de longue distance"},"content":{"rendered":"<p>Si vous envisagez de commencer \u00e0 faire <a href=\"https:\/\/travesiapirenaica.com\/fr\/conseils-de-base-pour-la-randonnee-longue-distance\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>la randonn\u00e9e de longue dur\u00e9e<\/strong><\/a>M\u00eame si la marche est une activit\u00e9 quotidienne, vous devez comprendre que vous pouvez penser qu'il suffit d'attendre le jour de votre voyage pour \u00eatre pr\u00eat \u00e0 partir. Mais non, il s'agit, croyez-le ou non, d'un sport de pr\u00e9paration et d'adaptation comme tous les autres que vous connaissez.<\/p><p>La pr\u00e9paration physique et mentale est essentielle si vous voulez profiter de ce sport, afin d'\u00e9viter les blessures, les crampes et les frustrations li\u00e9es \u00e0 l'impossibilit\u00e9 d'atteindre l'objectif fix\u00e9.<\/p><p>Dans cet article, vous comprendrez comment vous pr\u00e9parer afin de pouvoir effectuer les itin\u00e9raires dont vous avez toujours r\u00eav\u00e9 et de profiter pleinement de l'exp\u00e9rience. <strong><a href=\"https:\/\/youtu.be\/LVWYbd4PjnQ\" target=\"_blank\" rel=\"noopener\">Dans cette vid\u00e9o, Pau Calado nous en parle, avec toutes les cl\u00e9s et quelques conseils personnels.<\/a><\/strong>. <\/p><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Entra\u00eenement \u00e0 la RANDONN\u00c9E de longue distance\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/LVWYbd4PjnQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure><style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id8837_b83fcb-c4{margin-top:0px;margin-bottom:var(--global-kb-spacing-xs, 1rem);}.kb-row-layout-id8837_b83fcb-c4 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id8837_b83fcb-c4 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id8837_b83fcb-c4 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-sm, 1rem);max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxs, 0.5rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id8837_b83fcb-c4{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;overflow:clip;isolation:isolate;}.kb-row-layout-id8837_b83fcb-c4 > .kt-row-layout-overlay{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kb-row-layout-id8837_b83fcb-c4 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id8837_b83fcb-c4 > .kt-row-column-wrap{row-gap:var(--global-kb-gap-lg, 4rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id8837_b83fcb-c4 > .kt-row-column-wrap{row-gap:var(--global-kb-gap-sm, 1rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id8837_b83fcb-c4 alignnone has-theme-palette7-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column8837_c3a288-19 > .kt-inside-inner-col{padding-bottom:0px;}.kadence-column8837_c3a288-19 > .kt-inside-inner-col,.kadence-column8837_c3a288-19 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column8837_c3a288-19 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column8837_c3a288-19 > .kt-inside-inner-col{flex-direction:column;}.kadence-column8837_c3a288-19 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column8837_c3a288-19 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column8837_c3a288-19{position:relative;}.kadence-column8837_c3a288-19, .kt-inside-inner-col > .kadence-column8837_c3a288-19:not(.specificity){margin-bottom:0px;}@media all and (max-width: 1024px){.kadence-column8837_c3a288-19 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column8837_c3a288-19 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column8837_c3a288-19\"><div class=\"kt-inside-inner-col\"><h4 class=\"wp-block-heading has-medium-font-size\"><strong>En vedette<\/strong><\/h4><\/div><\/div>\n\n<style>.kadence-column8837_74346e-00 > .kt-inside-inner-col,.kadence-column8837_74346e-00 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column8837_74346e-00 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column8837_74346e-00 > .kt-inside-inner-col{flex-direction:column;}.kadence-column8837_74346e-00 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column8837_74346e-00 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column8837_74346e-00{position:relative;}@media all and (max-width: 1024px){.kadence-column8837_74346e-00 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column8837_74346e-00 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column8837_74346e-00\"><div class=\"kt-inside-inner-col\"><style>.kt-post-loop8837_b7ea36-c5 .kadence-post-image{padding-top:0px;padding-right:16px;padding-left:0px;}.kt-post-loop8837_b7ea36-c5 .kt-feat-image-align-left{grid-template-columns:30% auto;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item-inner-wrap .kt-blocks-post-grid-item-inner{display:flex;flex-direction:column;justify-content:flex-start;}.kt-post-loop8837_b7ea36-c5 .kt-post-grid-wrap{gap:16px 16px;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;overflow:hidden;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{padding-top:0px;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{text-align:left;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item header{padding-top:0px;padding-right:0px;padding-bottom:10px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item .kt-blocks-above-categories{font-size:13px;line-height:20px;text-transform:uppercase;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item .entry-title{padding-top:5px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;font-size:var(--global-kb-font-size-md, 1.25rem);line-height:18px;font-weight:bold;}.kt-post-loop8837_b7ea36-c5 .entry-content{padding-top:0px;padding-right:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-left:0px;font-size:14px;line-height:24px;}.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-footer{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;font-size:12px;line-height:20px;text-transform:uppercase;}.kt-post-loop8837_b7ea36-c5 .entry-content:after{height:0px;}.kt-post-loop8837_b7ea36-c5 .kb-filter-item{border-top-width:0px;border-right-width:0px;border-bottom-width:2px;border-left-width:0px;padding-top:5px;padding-right:8px;padding-bottom:5px;padding-left:8px;margin-top:0px;margin-right:10px;margin-bottom:0px;margin-left:0px;}@media all and (max-width: 1024px){.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item{border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;}}@media all and (max-width: 767px){.kt-post-loop8837_b7ea36-c5 .kt-blocks-post-grid-item{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;}}<\/style><div class=\"wp-block-kadence-postgrid kt-blocks-post-loop-block alignnone kt-post-loop8837_b7ea36-c5 kt-post-grid-layout-grid\"><div class=\"kt-post-grid-layout-grid-wrap kt-post-grid-wrap\" data-columns-xxl=\"2\" data-columns-xl=\"2\" data-columns-md=\"2\" data-columns-sm=\"2\" data-columns-xs=\"1\" data-columns-ss=\"1\"data-item-selector=\".kt-post-masonry-item\" aria-label=\"Carrousel de postes\"><article class=\"kt-blocks-post-grid-item post-1293 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div 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class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-32240 post type-post status-publish format-standard has-post-thumbnail hentry category-entrenamiento\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/test-de-resistance-en-montagne\/\" aria-label=\"En savoir plus Tests de stress dans les sports de montagne\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"1024\" height=\"725\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1024x725.jpg\" class=\"attachment-large size-large 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kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/augmenter-la-capacite-pulmonaire-montana\/\" aria-label=\"En savoir plus Comment augmenter la capacit\u00e9 a\u00e9robique pour les sports de montagne\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jan-niclas-aberle-309470-unsplash_760x500.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Comment augmenter la capacit\u00e9 pulmonaire pour les sports de montagne \/ Photo : Jan Niclas Aberle\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jan-niclas-aberle-309470-unsplash_760x500.jpg 760w, 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class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-8314 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/\" aria-label=\"En savoir plus 7 exercices pour augmenter votre force de trekking\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"7 exercices pour augmenter votre force pour le trekking \/ Photo : Matt Gross\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/\">7 exercices pour augmenter votre force pour le trekking<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-8840 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-dentrainement-randonnee\/\" aria-label=\"En savoir plus Entra\u00eenement \u00e0 la randonn\u00e9e : exercices\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Entra\u00eenement au trekking \/ Photo : Wenni Zhou\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600.jpg 800w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-600x450.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-300x225.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-dentrainement-randonnee\/\">Entra\u00eenement \u00e0 la randonn\u00e9e : exercices<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><\/div><\/div><!-- .wp-block-kadence-postgrid --><\/div><\/div>\n<\/div><\/div><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Table des mati\u00e8res\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/#Preparacion_mental_para_el_senderismo_de_gran_recorrido\" title=\"Pr\u00e9paration mentale au trekking de longue dur\u00e9e\">Pr\u00e9paration mentale au trekking de longue dur\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/#Preparacion_fisica_para_el_senderismo_de_gran_recorrido\" title=\"Pr\u00e9paration physique \u00e0 la randonn\u00e9e de longue dur\u00e9e\">Pr\u00e9paration physique \u00e0 la randonn\u00e9e de longue dur\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/#Entrenamiento_aerobico_para_el_senderismo_de_gran_recorrido\" title=\"Entra\u00eenement a\u00e9robie pour la marche de longue dur\u00e9e\">Entra\u00eenement a\u00e9robie pour la marche de longue dur\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/#Entrenamiento_de_resistencia\" title=\"Entra\u00eenement d&#039;endurance\">Entra\u00eenement d'endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/#Plan_de_entrenamiento_para_senderismo_de_gran_recorrido\" title=\"Plan d&#039;entra\u00eenement pour la randonn\u00e9e longue distance\">Plan d'entra\u00eenement pour la randonn\u00e9e longue distance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/#Estiramientos_finales_esenciales\" title=\"Les \u00e9tirements finaux indispensables\">Les \u00e9tirements finaux indispensables<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"preparacion-mental-para-el-senderismo-de-gran-recorrido\"><span class=\"ez-toc-section\" id=\"Preparacion_mental_para_el_senderismo_de_gran_recorrido\"><\/span>Pr\u00e9paration mentale au trekking de longue dur\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Il est important que vous adoptiez une attitude positive et que vous vous concentriez sur la r\u00e9alisation d'objectifs sp\u00e9cifiques. <strong>Se pr\u00e9parer mentalement \u00e0 un voyage long et lourd<\/strong>est presque aussi importante que la pr\u00e9paration physique.<\/p><p>Une concentration permanente avant et pendant la marche vous aidera \u00e0 atteindre vos objectifs. Pr\u00e9parez-vous des semaines \u00e0 l'avance, non seulement pour votre corps et votre esprit, mais aussi pour la logistique et la s\u00e9curit\u00e9.&nbsp;<a href=\"https:\/\/travesiapirenaica.com\/fr\/equipement-de-trekking\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e9quipement de base pour la randonn\u00e9e<\/a>&nbsp; qui vous aideront \u00e0 exercer votre activit\u00e9 plus facilement.<\/p><p>Pendant la marche, il est important de concentrer son esprit sur les petits pas \u00e0 faire pour atteindre l'objectif, en g\u00e9rant calmement les incidents de parcours tels que la peur, le doute et la fatigue.<\/p><ins class=\"adsbygoogle ad-rectangle\" data-ad-client=\"ca-pub-7282575997885448\" data-ad-slot=\"2224476499\" data-full-width-responsive=\"false\"><\/ins> <script> (adsbygoogle = window.adsbygoogle || []).push({}); <\/script><h2 class=\"wp-block-heading\" id=\"preparacion-fisica-para-el-senderismo-de-gran-recorrido\"><span class=\"ez-toc-section\" id=\"Preparacion_fisica_para_el_senderismo_de_gran_recorrido\"><\/span>Pr\u00e9paration physique \u00e0 la randonn\u00e9e de longue dur\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Vous devez \u00eatre physiquement pr\u00eat \u00e0 marcher de nombreux kilom\u00e8tres sur des itin\u00e9raires qui ne seront pas faciles, car lorsque vous ferez votre itin\u00e9raire de randonn\u00e9e, vous rencontrerez des ruisseaux, des zones rocheuses, des sentiers de haute altitude et bien d'autres d\u00e9fis qu'il vous faudra surmonter avec succ\u00e8s.<\/p><p>Cette pr\u00e9paration variera consid\u00e9rablement d'une personne \u00e0 l'autre ; la condition physique actuelle de chaque individu sera cruciale pour d\u00e9terminer les \u00e9l\u00e9ments suivants <a href=\"https:\/\/travesiapirenaica.com\/fr\/formation-en-montagne\/\" target=\"_blank\" rel=\"noreferrer noopener\">le type de formation que vous devriez suivre<\/a> afin d'\u00eatre pr\u00eats pour la date finale.<\/p><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Comment estimer sa condition physique : la randonn\u00e9e test\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/quE8nSg9nB8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Comment estimer sa condition physique : la randonn\u00e9e test<\/figcaption><\/figure><p>En tout \u00e9tat de cause,<strong> six mois est un d\u00e9lai raisonnable pour se pr\u00e9parer physiquement.<\/strong> pour la grande course que vous voulez faire. Vous devez toujours garder \u00e0 l'esprit que, pour commencer un r\u00e9gime d'entra\u00eenement, la meilleure id\u00e9e est de consulter votre m\u00e9decin pour obtenir un diagnostic afin de pouvoir commencer en toute confiance.<\/p><p>Si vous avez d\u00e9j\u00e0 consult\u00e9 votre m\u00e9decin et que tout va bien, f\u00e9licitations ! Cela signifie que vous pouvez commencer votre entra\u00eenement physique et vous pr\u00e9parer pour la grande aventure.<\/p><center><ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-7282575997885448\" data-ad-slot=\"2714882344\" data-ad-format=\"rectangle\" data-full-width-responsive=\"false\"> <\/ins><\/center><h2 class=\"wp-block-heading\" id=\"entrenamiento-aerobico-para-el-senderismo-de-gran-recorrido\"><span class=\"ez-toc-section\" id=\"Entrenamiento_aerobico_para_el_senderismo_de_gran_recorrido\"><\/span>Entra\u00eenement a\u00e9robie pour la marche de longue dur\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h2><p><a href=\"https:\/\/travesiapirenaica.com\/fr\/augmenter-la-capacite-pulmonaire-montana\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pratiquer d'autres formes d'exercices a\u00e9robiques comme le v\u00e9lo, la natation ou la course \u00e0 pied.<\/a> vous permettra d'acqu\u00e9rir une solide base a\u00e9robique et vous donnera la confiance dont vous avez besoin pour votre grande course.<\/p><p><strong>Fr\u00e9quence :<\/strong> <a href=\"https:\/\/travesiapirenaica.com\/fr\/journal-de-formation\/\" target=\"_blank\" rel=\"noreferrer noopener\">Choisissez un nombre minimum de jours par semaine pour pr\u00e9parer l'\u00e9v\u00e9nement.<\/a> pour votre itin\u00e9raire de marche et respectez ce programme semaine apr\u00e8s semaine, mois apr\u00e8s mois. Envisagez de commencer par trois ou quatre jours d'entra\u00eenement a\u00e9robique et, si vous le souhaitez, vous pouvez alterner les activit\u00e9s afin de ne pas tomber dans la routine et de ne pas finir par abandonner.<\/p><p>Lorsque vous aurez r\u00e9ussi \u00e0 vous adapter, commencez \u00e0 ajouter d'autres jours d'entra\u00eenement. La seule chose \u00e0 garder \u00e0 l'esprit est que vous devez toujours <strong>se reposer pendant une journ\u00e9e enti\u00e8re pour r\u00e9cup\u00e9rer physiquement et mentalement.<\/strong>. N'en faites pas trop avec l'exercice, car votre corps s'en ressentira.<\/p><div class=\"wp-block-image size-full wp-image-9053\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500.jpg\" alt=\"Entra\u00eenement a\u00e9robique pour la marche de longue dur\u00e9e \/ Photo : Jan Niclas Aberle\" class=\"wp-image-9053\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/08\/jan-niclas-aberle-309470-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\"> Entra\u00eenement a\u00e9robique pour la marche de longue dur\u00e9e \/ Photo : Jan Niclas Aberle<\/figcaption><\/figure><\/div><p><strong>Volume d'entra\u00eenement et progression<\/strong>Il est important que vous commenciez par des volumes de temps ou des distances d'entra\u00eenement cardiovasculaire suffisants pour fatiguer votre corps, mais sans vous \u00e9puiser. Augmentez progressivement, plut\u00f4t que brusquement, le volume de cet entra\u00eenement, ce qui r\u00e9duira le risque de blessures de surutilisation.<\/p><p>Commencez par marcher sur un terrain plat sans difficult\u00e9. Passez ensuite \u00e0 des terrains plus escarp\u00e9s et, \u00e0 mesure que votre condition physique s'am\u00e9liore, commencez \u00e0 porter une charge. <a href=\"https:\/\/travesiapirenaica.com\/fr\/sacs-a-dos-montana\/\">sac \u00e0 dos<\/a> Le jour de la travers\u00e9e, vous vous entra\u00eenez avec le poids que vous avez l'intention de porter, puis avec un poids moyennement lourd.<\/p><center><ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-7282575997885448\" data-ad-slot=\"2714882344\" data-ad-format=\"rectangle\" data-full-width-responsive=\"false\"> <\/ins><\/center><h2 class=\"wp-block-heading\" id=\"entrenamiento-de-resistencia\"><span class=\"ez-toc-section\" id=\"Entrenamiento_de_resistencia\"><\/span>Entra\u00eenement d'endurance<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Le <a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/\" target=\"_blank\" rel=\"noreferrer noopener\">l'entra\u00eenement de la force et de l'endurance<\/a> est un outil tr\u00e8s puissant qui aidera votre corps \u00e0 g\u00e9rer les contraintes physiques de la vie quotidienne. <strong>la randonn\u00e9e de longue dur\u00e9e<\/strong>. L'ex\u00e9cution de squats et de planches renforcera vos muscles, votre tissu conjonctif et vos os, et am\u00e9liorera l'efficacit\u00e9 de vos mouvements.<\/p><div class=\"wp-block-image size-full wp-image-9041\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg\" alt=\"7 exercices pour augmenter votre force pour le trekking \/ Photo : Matt Gross\" class=\"wp-image-9041\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\"> 7 exercices pour augmenter votre force pour le trekking \/ Photo : Matt Gross<\/figcaption><\/figure><\/div><h2 class=\"wp-block-heading\" id=\"plan-de-entrenamiento-para-senderismo-de-gran-recorrido\"><span class=\"ez-toc-section\" id=\"Plan_de_entrenamiento_para_senderismo_de_gran_recorrido\"><\/span>Plan d'entra\u00eenement pour la randonn\u00e9e longue distance<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Le plan d'entra\u00eenement suivant est con\u00e7u pour vous pr\u00e9parer \u00e0 tous les kilom\u00e8tres de course qui vous attendent dans quelques mois.<\/p><ul class=\"wp-block-list\"><li><strong>Fr\u00e9quence :<\/strong> Cet entra\u00eenement peut \u00eatre effectu\u00e9 avant des promenades plus courtes ou en tant qu'entra\u00eenement complet certains jours. Faites-le deux fois par semaine, en respectant un intervalle d'au moins 48 heures entre les s\u00e9ances d'endurance.<\/li>\n\n<li><strong>\u00c9chauffement :<\/strong> Veillez \u00e0 vous \u00e9chauffer pendant cinq \u00e0 dix minutes avant votre entra\u00eenement d'endurance. Cet \u00e9chauffement doit comprendre une activit\u00e9 a\u00e9robique l\u00e9g\u00e8re suivie d'\u00e9tirements dynamiques.<\/li>\n\n<li><strong>R\u00e9sistance et r\u00e9p\u00e9titions :<\/strong> Pour commencer votre entra\u00eenement, utilisez une r\u00e9sistance mod\u00e9r\u00e9e, faites deux ou trois s\u00e9ries de 15 r\u00e9p\u00e9titions de chaque exercice, en vous reposant 30 secondes entre les s\u00e9ries. Au fur et \u00e0 mesure que vous vous am\u00e9liorez et que vous vous sentez plus \u00e0 l'aise avec les exercices, augmentez la r\u00e9sistance en ajoutant des poids suppl\u00e9mentaires et en diminuant le nombre de r\u00e9p\u00e9titions pour vous aider \u00e0 d\u00e9velopper votre force.<\/li><\/ul><p>Il s'agit d'adapter les indications susmentionn\u00e9es aux exercices de r\u00e9sistance suivants.<\/p><ul class=\"wp-block-list\"><li>Squats<\/li>\n\n<li>Stocadas de voyage<\/li>\n\n<li>Charni\u00e8re de hanche<\/li>\n\n<li>Mont\u00e9es de marches avec rotation du tronc et flexion des hanches<\/li>\n\n<li>Rang\u00e9e basse avec recul<\/li>\n\n<li>Pompes<\/li><\/ul><center><ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-7282575997885448\" data-ad-slot=\"2714882344\" data-ad-format=\"rectangle\" data-full-width-responsive=\"false\"> <\/ins><\/center><h2 class=\"wp-block-heading\" id=\"estiramientos-finales-esenciales\"><span class=\"ez-toc-section\" id=\"Estiramientos_finales_esenciales\"><\/span>Les \u00e9tirements finaux indispensables<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Apr\u00e8s avoir termin\u00e9 vos s\u00e9ances d'a\u00e9robic et d'entra\u00eenement en r\u00e9sistance, vous devez prendre le temps d'\u00e9tirer compl\u00e8tement votre corps. Effectuez toujours des \u00e9tirements statiques pour chacune des zones de votre corps : ischio-jambiers, quadriceps, hanches et mollets.<\/p><p>Prenez le temps de faire les exercices pendant 30 secondes chacun et vous en tirerez le plus grand b\u00e9n\u00e9fice, soyez conscient de votre respiration \u00e0 tout moment pendant la pratique. Si vous suivez scrupuleusement cette routine d'\u00e9tirements, votre corps sera pr\u00eat pour la prochaine s\u00e9ance d'entra\u00eenement et, bien s\u00fbr, pour la pratique de l'activit\u00e9 physique. <strong>la randonn\u00e9e de longue dur\u00e9e<\/strong>.<\/p><hr class=\"wp-block-separator has-css-opacity\"\/><p><strong>LIRE AUSSI :<\/strong><\/p><ul class=\"wp-block-list\"><li><a href=\"https:\/\/travesiapirenaica.com\/fr\/comment-se-preparer-au-camino-de-santiago\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pr\u00e9paration physique \u00e0 la marche sur le chemin de Saint-Jacques &gt;&gt;.<\/strong><\/a><\/li>\n\n<li><a href=\"https:\/\/travesiapirenaica.com\/fr\/formation-en-montagne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>S'entra\u00eener \u00e0 la montagne &gt;&gt;&nbsp;&nbsp;<\/strong><\/a><\/li><\/ul><hr class=\"wp-block-separator has-css-opacity\"\/><center><ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-7282575997885448\" data-ad-slot=\"2714882344\" data-ad-format=\"rectangle\" data-full-width-responsive=\"false\"> <\/ins><\/center>","protected":false},"excerpt":{"rendered":"La pr\u00e9paration physique et mentale est essentielle si vous voulez profiter de ce sport, afin d'\u00e9viter les blessures, les crampes et les frustrations li\u00e9es \u00e0 l'impossibilit\u00e9 d'atteindre l'objectif fix\u00e9.","protected":false},"author":1,"featured_media":40401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-8837","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/fr\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"XHL0Tigxly\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/\">As\u00ed es c\u00f3mo debes entrenar para trekking en rutas de gran recorrido<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/fr\/lentrainement-au-trekking-de-longue-duree\/embed\/#?secret=XHL0Tigxly\" width=\"500\" height=\"350\" title=\"\u00ab\u00a0As\u00ed es c\u00f3mo debes entrenar para trekking en rutas de gran recorrido\u00a0\u00bb &#8212; Traves\u00eda.\" data-secret=\"XHL0Tigxly\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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