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.jeg-elementor-kit.jkit-categorylist .category-list-item > a{font-size:var( --e-global-typography-text-font-size );line-height:var( --e-global-typography-text-line-height );}.elementor-1506 .elementor-element.elementor-element-6a8a5376.elementor-column > .elementor-widget-wrap{justify-content:flex-start;}.elementor-1506 .elementor-element.elementor-element-6a8a5376 > .elementor-element-populated{margin:0px 0px 15px 0px;--e-column-margin-right:0px;--e-column-margin-left:0px;}.elementor-1506 .elementor-element.elementor-element-313334ff{margin:0px 10px calc(var(--kit-widget-spacing, 0px) + -13px) 0px;}.elementor-1506 .elementor-element.elementor-element-212843a8 .jeg-elementor-kit.jkit-post-terms .post-terms, .elementor-1506 .elementor-element.elementor-element-212843a8 .jeg-elementor-kit.jkit-post-terms .term-list, .elementor-1506 .elementor-element.elementor-element-212843a8 .jeg-elementor-kit.jkit-post-terms .term-list a{font-size:var( --e-global-typography-accent-font-size );line-height:var( --e-global-typography-accent-line-height );}.elementor-1506 .elementor-element.elementor-element-2e19b04d.elementor-column > .elementor-widget-wrap{justify-content:flex-start;}.elementor-1506 .elementor-element.elementor-element-4fb72c59{margin:0px 10px calc(var(--kit-widget-spacing, 0px) + -13px) 0px;}}.elementor-element.elementor-element-22388920 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left:auto; margin-right: auto; }@media (max-width: 1024px) {.elementor-element.elementor-element-22388920 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left: auto; margin-right: unset; } }@media (max-width: 767px) {.elementor-element.elementor-element-22388920 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left: auto; margin-right: unset; } }<\/style>\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1506\" class=\"elementor elementor-1506\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3e55af52 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3e55af52\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-18460412\" data-id=\"18460412\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5b6b84d2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b6b84d2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-710ea494\" data-id=\"710ea494\" 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-1f78841c elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"1f78841c\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-calendar-alt\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a09650f elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_date\" data-id=\"2a09650f\" data-element_type=\"widget\" data-widget_type=\"jkit_post_date.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-date jeg_module___6a209122a14d7\" ><p class=\"post-date \">20 septembre 2025<\/p><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c7361 elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"3c7361\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-folder-open\" viewBox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M527.9 224H480v-48c0-26.5-21.5-48-48-48H272l-64-64H48C21.5 64 0 85.5 0 112v288c0 26.5 21.5 48 48 48h400c16.5 0 31.9-8.5 40.7-22.6l79.9-128c20-31.9-3-73.4-40.7-73.4zM48 118c0-3.3 2.7-6 6-6h134.1l64 64H426c3.3 0 6 2.7 6 6v42H152c-16.8 0-32.4 8.8-41.1 23.2L48 351.4zm400 282H72l77.2-128H528z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2089f65a elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"2089f65a\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__1_6a209122a18fb\" ><span class=\"post-terms\"><span class=\"term-list \">Techniques de course<\/span><\/span><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-166464fb elementor-widget elementor-widget-jkit_post_title\" data-id=\"166464fb\" data-element_type=\"widget\" data-widget_type=\"jkit_post_title.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-title jeg_module__2_6a209122a205d\" ><h2 class=\"post-title style-color \">Courir ou marcher pendant la r\u00e9cup\u00e9ration sur une s\u00e9ance de 30&Prime;\/30&Prime;<\/h2><\/div>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5ebb7280 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5ebb7280\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-298bf099\" data-id=\"298bf099\" 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-cdbb3c9 elementor-widget elementor-widget-heading\" data-id=\"cdbb3c9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Courir ou marcher pendant la r\u00e9cup\u00e9ration sur une s\u00e9ance de 30\"\/30\" : quel int\u00e9r\u00eat ?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b56588c elementor-widget elementor-widget-text-editor\" data-id=\"4b56588c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"267\" data-end=\"303\">Un enjeu de fili\u00e8res \u00e9nerg\u00e9tiques<\/h2><p data-start=\"305\" data-end=\"659\">Le 30&Prime;\/30&Prime; est l\u2019un des formats d\u2019entra\u00eenement fractionn\u00e9 les plus utilis\u00e9s en course \u00e0 pied. Son principe est simple : alterner 30 secondes d\u2019effort intense avec 30 secondes de r\u00e9cup\u00e9ration, sur plusieurs r\u00e9p\u00e9titions. Mais une question revient souvent :\u00a0<strong data-start=\"577\" data-end=\"657\">faut-il marcher pendant les 30 secondes de r\u00e9cup\u00e9ration, ou bien trottiner ?<\/strong><\/p><p data-start=\"661\" data-end=\"770\">La r\u00e9ponse se trouve dans la compr\u00e9hension des\u00a0<strong data-start=\"708\" data-end=\"733\">fili\u00e8res \u00e9nerg\u00e9tiques<\/strong>\u00a0sollicit\u00e9es par ce type de s\u00e9ance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e5ebdd0 elementor-widget elementor-widget-text-editor\" data-id=\"2e5ebdd0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section><h2 data-start=\"777\" data-end=\"815\">Les fili\u00e8res \u00e9nerg\u00e9tiques en jeu<\/h2><p data-start=\"817\" data-end=\"898\">En course, le corps utilise trois grandes fili\u00e8res pour produire de l\u2019\u00e9nergie :<\/p><ul data-start=\"900\" data-end=\"1228\"><li data-start=\"900\" data-end=\"1010\"><p data-start=\"902\" data-end=\"1010\"><strong data-start=\"902\" data-end=\"945\">La fili\u00e8re ana\u00e9robie alactique (ATP-CP)<\/strong><br data-start=\"945\" data-end=\"948\" \/>\u2192 Efforts tr\u00e8s courts et explosifs (moins de 10 secondes). Cette fili\u00e8re n&rsquo;est presque pas utilis\u00e9e par les coureurs d&rsquo;endurance.<\/p><\/li><li data-start=\"1012\" data-end=\"1128\"><p data-start=\"1014\" data-end=\"1128\"><strong data-start=\"1014\" data-end=\"1047\">La fili\u00e8re ana\u00e9robie lactique<\/strong><br data-start=\"1047\" data-end=\"1050\" \/>\u2192 Efforts intenses de 20 secondes \u00e0 2-3 minutes, avec production importante de lactate. Le lactace n&rsquo;est pas un d\u00e9ch\u00e9t mais bel et bien un subsgrat \u00e9nerg\u00e9tique et physiologique qui permet de fournir aux muscles de l&rsquo;\u00e9nergie. Pour cela il faut apprendre \u00e0 l&rsquo;utiliser.<\/p><\/li><li data-start=\"1130\" data-end=\"1228\"><p data-start=\"1132\" data-end=\"1228\"><strong data-start=\"1132\" data-end=\"1154\">La fili\u00e8re a\u00e9robie<\/strong><br data-start=\"1154\" data-end=\"1157\" \/>\u2192 Efforts de moyenne \u00e0 longue dur\u00e9e, avec utilisation de l\u2019oxyg\u00e8ne. C&rsquo;est la fili\u00e8re pr\u00e9dominante chez le coureur de fond, allant du 3000 m\u00e8tres \u00e0 l&rsquo;ultra-trail.<\/p><\/li><\/ul><p data-start=\"1230\" data-end=\"1492\">Sur un 30&Prime;\/30&Prime;, l\u2019intensit\u00e9 est \u00e9lev\u00e9e : le coureur court g\u00e9n\u00e9ralement proche de sa VMA (vitesse maximale a\u00e9robie). L\u2019objectif n\u2019est pas seulement de travailler le souffle, mais aussi la capacit\u00e9 \u00e0 maintenir un haut niveau d\u2019oxyg\u00e9nation malgr\u00e9 les r\u00e9p\u00e9titions. On va donc chercher \u00e0 am\u00e9liorer la fili\u00e8re a\u00e9robie. Et pour am\u00e9liorer une fili\u00e8re, il faut la solliciter \u00e0 un haut niveau d&rsquo;utilisation.<\/p><\/section><section><\/section><section><\/section><section><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8ed70b elementor-widget elementor-widget-text-editor\" data-id=\"a8ed70b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section><section><h2 data-start=\"1499\" data-end=\"1563\">Que se passe-t-il si on marche pendant la r\u00e9cup\u00e9ration ?<\/h2><p data-start=\"1565\" data-end=\"1630\">Marcher ralentit \u00e9norm\u00e9ment la sollicitation cardiovasculaire :<\/p><ul data-start=\"1632\" data-end=\"1823\"><li data-start=\"1632\" data-end=\"1683\"><p data-start=\"1634\" data-end=\"1683\">La\u00a0<strong data-start=\"1637\" data-end=\"1680\">fr\u00e9quence cardiaque redescend trop vite<\/strong>.<\/p><\/li><li data-start=\"1684\" data-end=\"1742\"><p data-start=\"1686\" data-end=\"1742\">Le corps \u00ab repasse \u00bb partiellement en r\u00e9gime de repos. Le lactate est \u00e9limin\u00e9 et le corps n&rsquo;apprend pas \u00e0 le r\u00e9utiliser comme \u00e9nergie.<\/p><\/li><li data-start=\"1743\" data-end=\"1823\"><p data-start=\"1745\" data-end=\"1823\">L\u2019organisme sollicite la fili\u00e8re a\u00e9robie \u00e0 bas r\u00e9gime (essouflement faible).<\/p><\/li><\/ul><p data-start=\"1825\" data-end=\"2099\">R\u00e9sultat : \u00e0 chaque reprise de 30 secondes, le coureur r\u00e9active prioritairement la fili\u00e8re ana\u00e9robie lactique, avant d&rsquo;activer la fili\u00e8re a\u00e9robie (alors que c&rsquo;est la fili\u00e8re a\u00e9robie que l&rsquo;on veut travailler !). Cela rend la s\u00e9ance moins efficace pour d\u00e9velopper la VMA et l\u2019endurance \u00e0 haute intensit\u00e9.<\/p><\/section><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50d9817 elementor-widget elementor-widget-text-editor\" data-id=\"50d9817\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section><section><h2 data-start=\"2786\" data-end=\"2831\">Quand la marche peut avoir un int\u00e9r\u00eat<\/h2><p data-start=\"2833\" data-end=\"2875\">La marche n\u2019est pas totalement inutile :<\/p><ul data-start=\"2877\" data-end=\"3221\"><li data-start=\"2877\" data-end=\"2951\"><p data-start=\"2879\" data-end=\"2951\">Chez les\u00a0<strong data-start=\"2888\" data-end=\"2901\">d\u00e9butants<\/strong>, marcher peut rendre la s\u00e9ance plus accessible.<\/p><\/li><li data-start=\"2952\" data-end=\"3090\"><p data-start=\"2954\" data-end=\"3090\">Dans une optique de\u00a0<strong data-start=\"2974\" data-end=\"3004\">r\u00e9cup\u00e9ration active l\u00e9g\u00e8re<\/strong>, marcher entre quelques fractions peut aider \u00e0 mieux encaisser un volume important.<\/p><\/li><li data-start=\"3091\" data-end=\"3221\"><p data-start=\"3093\" data-end=\"3221\">En p\u00e9riode de\u00a0<strong data-start=\"3107\" data-end=\"3126\">r\u00e9athl\u00e9tisation<\/strong>\u00a0ou de retour de blessure, la marche peut permettre de conserver l\u2019alternance sans surcharge.<\/p><\/li><\/ul><p data-start=\"3223\" data-end=\"3346\">Mais pour un coureur entra\u00een\u00e9 qui veut vraiment cibler ses fili\u00e8res \u00e9nerg\u00e9tiques, marcher r\u00e9duit la qualit\u00e9 de la s\u00e9ance.<\/p><\/section><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0992294 elementor-widget elementor-widget-text-editor\" data-id=\"0992294\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section><section><h2 data-start=\"2106\" data-end=\"2152\">Pourquoi trottiner est plus efficace ?<\/h2><p data-start=\"2154\" data-end=\"2195\">En trottinant pendant la r\u00e9cup\u00e9ration :<\/p><ul data-start=\"2197\" data-end=\"2512\"><li data-start=\"2197\" data-end=\"2301\"><p data-start=\"2199\" data-end=\"2301\">On\u00a0<strong data-start=\"2202\" data-end=\"2245\">maintient la fr\u00e9quence cardiaque \u00e9lev\u00e9e<\/strong>, dans une zone propice au d\u00e9veloppement de la VO\u2082max. Id\u00e9alement on ne doit pas redescendre de plus de 10-15 pulsations pendant la r\u00e9cup\u00e9ration.<\/p><\/li><li data-start=\"2302\" data-end=\"2387\"><p data-start=\"2304\" data-end=\"2387\">Le corps reste mobilis\u00e9 dans la\u00a0<strong data-start=\"2336\" data-end=\"2355\">fili\u00e8re a\u00e9robie haute<\/strong>, sans basculer vers le repos.\u00a0Cela passe forc\u00e9ment par un essouflement prononc\u00e9. Et si on est essoufl\u00e9, avec la d\u00e9sagr\u00e9able sensation de jambes lourdes, ce n&rsquo;est pas grave, c&rsquo;est justement ce qu&rsquo;on cherche \u00e0 produire lors d&rsquo;une s\u00e9ance de ce type : courir vite avec un fort taux de lactate pour apprendre \u00e0 le r\u00e9utiliser comme \u00e9nergie.<\/p><\/li><li data-start=\"2388\" data-end=\"2512\"><p data-start=\"2390\" data-end=\"2512\">Le retour veineux est facilit\u00e9, ce qui aide \u00e0\u00a0<strong data-start=\"2436\" data-end=\"2475\">recycler plus rapidement le lactate<\/strong>\u00a0produit pendant la phase d\u2019effort. On devient petit \u00e0 petit plus efficace pour g\u00e9rer cette sensation de jambes lourdes<\/p><\/li><\/ul><p data-start=\"2514\" data-end=\"2779\">Ainsi, le coureur reste \u00ab dans le rouge clair \u00bb au lieu d\u2019alterner entre un repos relatif (marche) et une relance brutale (reprise du 30&Prime;). La s\u00e9ance est plus homog\u00e8ne et correspond mieux \u00e0 l\u2019objectif physiologique recherch\u00e9 :\u00a0<strong data-start=\"2741\" data-end=\"2776\">d\u00e9velopper la puissance a\u00e9robie<\/strong>.<\/p><h2 data-start=\"3353\" data-end=\"3368\">Conclusion<\/h2><p data-start=\"3370\" data-end=\"3648\">Dans un 30&Prime;\/30&Prime;, l\u2019objectif est de stimuler les\u00a0<strong data-start=\"3418\" data-end=\"3460\">fili\u00e8res ana\u00e9robie lactique et a\u00e9robie<\/strong>\u00a0\u00e0 haut niveau, et surtout de d\u00e9velopper la\u00a0<strong data-start=\"3504\" data-end=\"3525\">puissance a\u00e9robie<\/strong>\u00a0(VO\u2082max).<\/p><p data-start=\"3370\" data-end=\"3648\">Pour cela, la r\u00e9cup\u00e9ration doit rester\u00a0<strong data-start=\"3580\" data-end=\"3590\">active<\/strong>\u00a0: trottiner est donc bien plus int\u00e9ressant que marcher.<\/p><p data-start=\"3650\" data-end=\"3832\">La marche peut \u00eatre un outil ponctuel pour les d\u00e9butants ou en r\u00e9cup\u00e9ration, mais elle ne permet pas de tirer tout le potentiel physiologique de cette s\u00e9ance phare de l\u2019athl\u00e9tisme.<\/p><\/section><\/section>\t\t\t\t\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-top-column elementor-element elementor-element-292287a3\" data-id=\"292287a3\" 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-5f9fa9f6 elementor-widget elementor-widget-jkit_post_featured_image\" data-id=\"5f9fa9f6\" data-element_type=\"widget\" data-widget_type=\"jkit_post_featured_image.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-featured-image jeg_module__3_6a209122a30c6\" ><div class=\"post-featured-image \"><a href=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon-1024x682.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon-1024x682.jpg 1024w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon-300x200.jpg 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon-768x512.jpg 768w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon-1536x1024.jpg 1536w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/four-young-male-and-female-athletes-in-sportswear-running-marathon.jpg 2000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-439bc39d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"439bc39d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-20bdc6bd\" data-id=\"20bdc6bd\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-25e6366b elementor-widget elementor-widget-heading\" data-id=\"25e6366b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Derniers articles<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bdfce67 elementor-widget elementor-widget-jkit_post_list\" data-id=\"4bdfce67\" data-element_type=\"widget\" data-widget_type=\"jkit_post_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postlist layout-horizontal post-element jkit-pagination-disable jeg_module__4_6a209122a37aa\"  data-id=\"jeg_module__4_6a209122a37aa\" 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More&quot;,&quot;pagination_loading_text&quot;:&quot;Loading...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:3,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;sg_content_layout&quot;:&quot;horizontal&quot;,&quot;sg_content_image_enable&quot;:&quot;&quot;,&quot;sg_content_background_image_enable&quot;:&quot;&quot;,&quot;sg_content_icon_enable&quot;:&quot;&quot;,&quot;sg_content_icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;custom&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;j F Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_category_enable&quot;:&quot;&quot;,&quot;sg_content_meta_category_icon&quot;:{&quot;value&quot;:&quot;fas fa-tag&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_position&quot;:&quot;bottom&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;medium&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_list&quot;}\"><div class=\"jkit-block-container\"><div class=\"jkit-posts jkit-ajax-flag\">\n            <article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-notion-de-denivele-en-trail\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La notion de d\u00e9nivel\u00e9 en trail<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article><article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-franco-suisse-105-km-utmj\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La Franco-Suisse (105 km, UTMJ)<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article>\n        <\/div><\/div><\/div>\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-38feced elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"38feced\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-30c632e9\" data-id=\"30c632e9\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-1cb39bd2 elementor-widget elementor-widget-heading\" data-id=\"1cb39bd2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cat\u00e9gorie<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f88f573 elementor-widget elementor-widget-jkit_category_list\" data-id=\"7f88f573\" data-element_type=\"widget\" data-widget_type=\"jkit_category_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-categorylist layout-vertical jeg_module__5_6a209122a560e\" ><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/trail\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Trail<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/techniques\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Techniques de course<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/renforcement-musculaire\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Renforcement musculaire<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/etirements\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Etirements<\/div>\n                <\/a>\n            <\/div><\/div>\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4a3997ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a3997ec\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6a8a5376\" data-id=\"6a8a5376\" 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-313334ff elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"313334ff\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Tags :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-212843a8 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"212843a8\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__6_6a209122a5e42\" ><span class=\"post-terms\"><span class=\"term-list \">Techniques de course<\/span><\/span><\/div>\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-2e19b04d\" data-id=\"2e19b04d\" 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-4fb72c59 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"4fb72c59\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Partagez :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22388920 jkit-social-shape shape-rounded elementor-widget__width-auto elementor-widget elementor-widget-jkit_social_share\" data-id=\"22388920\" data-element_type=\"widget\" data-widget_type=\"jkit_social_share.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-social-share jeg_module__7_6a209122a65fa\" ><ul class=\"social-share-list\"><li class=\"elementor-repeater-item-0bd3f9c\" data-social=\"facebook\">\n\t\t\t\t<a href=\"#\" class=\"facebook social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-facebook-light\"><\/i><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-b753d57\" data-social=\"twitter\">\n\t\t\t\t<a href=\"#\" class=\"twitter social-icon\" aria-label=\"social-share\"><svg viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-e5d540b\" data-social=\"instapaper\">\n\t\t\t\t<a href=\"#\" class=\"instapaper social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-instagram-1-light\"><\/i><\/a>\n\t\t\t<\/li><\/ul><\/div>\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-2fd7fe elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"2fd7fe\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f3e9f9 elementor-widget elementor-widget-image\" data-id=\"7f3e9f9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/running-track-for-athletes-1024x682.jpg\" class=\"attachment-large size-large wp-image-65\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/running-track-for-athletes-1024x682.jpg 1024w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/running-track-for-athletes-300x200.jpg 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/running-track-for-athletes-768x512.jpg 768w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/running-track-for-athletes-1536x1024.jpg 1536w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/running-track-for-athletes.jpg 2000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-510cb496 elementor-widget elementor-widget-jkit_post_comment\" data-id=\"510cb496\" data-element_type=\"widget\" data-widget_type=\"jkit_post_comment.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-comment jeg_module__8_6a209122a6d80\" ><\/div>\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>Un enjeu de fili\u00e8res \u00e9nerg\u00e9tiques<br \/>\nLe 30&Prime;\/30&Prime; est l\u2019un des formats d\u2019entra\u00eenement fractionn\u00e9 les plus utilis\u00e9s en course \u00e0 pied. Son principe est simple : alterner 30 secondes d\u2019effort intense avec 30 secondes de r\u00e9cup\u00e9ration, sur plusieurs r\u00e9p\u00e9titions. Mais une question revient souvent : faut-il marcher pendant les 30 secondes de r\u00e9cup\u00e9ration, ou bien trottiner ?<\/p>\n<p>La r\u00e9ponse se trouve dans la compr\u00e9hension des fili\u00e8res \u00e9nerg\u00e9tiques sollicit\u00e9es par ce type de s\u00e9ance.<\/p>\n","protected":false},"author":1,"featured_media":31,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-techniques"],"_links":{"self":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/1506","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/comments?post=1506"}],"version-history":[{"count":27,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/1506\/revisions"}],"predecessor-version":[{"id":1662,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/1506\/revisions\/1662"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media\/31"}],"wp:attachment":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media?parent=1506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/categories?post=1506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/tags?post=1506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}