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--e-global-typography-89f2761-font-size );line-height:var( --e-global-typography-89f2761-line-height );}.elementor-466 .elementor-element.elementor-element-4585f3a9 .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-466 .elementor-element.elementor-element-368254.elementor-column > .elementor-widget-wrap{justify-content:flex-start;}.elementor-466 .elementor-element.elementor-element-368254 > .elementor-element-populated{margin:0px 0px 15px 0px;--e-column-margin-right:0px;--e-column-margin-left:0px;}.elementor-466 .elementor-element.elementor-element-1f3ce304{margin:0px 10px calc(var(--kit-widget-spacing, 0px) + -13px) 0px;}.elementor-466 .elementor-element.elementor-element-fb8421 .jeg-elementor-kit.jkit-post-terms .post-terms, .elementor-466 .elementor-element.elementor-element-fb8421 .jeg-elementor-kit.jkit-post-terms .term-list, .elementor-466 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data-elementor-type=\"wp-post\" data-elementor-id=\"466\" class=\"elementor elementor-466\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60df682 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60df682\" 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-cc0c6b9\" data-id=\"cc0c6b9\" 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-cb1a24c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cb1a24c\" 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-555908a\" data-id=\"555908a\" 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-f3a0e0d elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"f3a0e0d\" 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-3b136f3 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_date\" data-id=\"3b136f3\" 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___6a20a2edc5f48\" ><p class=\"post-date \">2 septembre 2025<\/p><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c4a03c1 elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"c4a03c1\" 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-e7c41a3 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"e7c41a3\" 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_6a20a2edc6525\" ><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-9fcafd7 elementor-widget elementor-widget-jkit_post_title\" data-id=\"9fcafd7\" 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_6a20a2edc6f3e\" ><h2 class=\"post-title style-color \">Cadence et \u00e9conomie de course, comment l&rsquo;am\u00e9liorer<\/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-5fad016a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5fad016a\" 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-4aaf25c8\" data-id=\"4aaf25c8\" 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-3039c89f elementor-widget elementor-widget-heading\" data-id=\"3039c89f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Optimiser sa cadence<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f5ec331 elementor-widget elementor-widget-text-editor\" data-id=\"7f5ec331\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Cadence &amp; \u00e9conomie de course\u2009: comment l\u2019am\u00e9liorer<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3428bc10 elementor-widget elementor-widget-text-editor\" data-id=\"3428bc10\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"293\" data-end=\"638\">On lit souvent dans la presse sp\u00e9cialis\u00e9e qu\u2019augmenter l\u00e9g\u00e8rement sa cadence de course \u00e0 pied, c\u2019est-\u00e0-dire le nombre de pas par minute, permet de r\u00e9duire l\u2019impact articulaire et d\u2019am\u00e9liorer l\u2019\u00e9conomie de course. Le \u00ab Graal \u00bb serait m\u00eame autour de 180 pas\/min. Pourquoi est-il pertinent d\u2019augmenter sa cadence, et surtout, comment proc\u00e9der ?<\/p><h3 data-start=\"640\" data-end=\"677\">Pourquoi augmenter sa cadence ?<\/h3><p data-start=\"679\" data-end=\"954\">D\u2019un point de vue biom\u00e9canique, on comprend facilement que, pour une m\u00eame allure, un coureur qui effectue davantage de pas aura des foul\u00e9es plus courtes. Ces foul\u00e9es plus courtes am\u00e8nent \u00e0 poser le pied moins loin devant soi. Cela entra\u00eene plusieurs cons\u00e9quences directes :<\/p><ul data-start=\"956\" data-end=\"1868\"><li data-start=\"956\" data-end=\"1283\"><p data-start=\"958\" data-end=\"1283\"><strong data-start=\"958\" data-end=\"996\">Un alignement articulaire moins contraignant<\/strong> : le pied touche le sol avec le tibia plus proche de la verticale par rapport \u00e0 la surface de contact. L\u2019angle bassin\/genou\/cheville est plus marqu\u00e9, ce qui permet d\u2019absorber l\u2019impact au sol gr\u00e2ce \u00e0 la flexion du genou, donc par les muscles, et non directement par les articulations.<\/p><\/li><li data-start=\"1284\" data-end=\"1529\"><p data-start=\"1286\" data-end=\"1529\"><strong data-start=\"1286\" data-end=\"1311\">Un appui plus naturel<\/strong> : le pied, moins projet\u00e9 vers l\u2019avant, se place plus facilement \u00e0 plat ou sur l\u2019avant du pied. L\u2019amorti se fait alors davantage gr\u00e2ce aux muscles et tendons, plut\u00f4t qu\u2019avec le simple moelleux de la semelle au talon.<\/p><\/li><li data-start=\"1530\" data-end=\"1868\"><p data-start=\"1532\" data-end=\"1868\"><strong data-start=\"1532\" data-end=\"1571\">Une opposition moindre au mouvement<\/strong> : en tendant exag\u00e9r\u00e9ment la jambe vers l\u2019avant, l\u2019impact s\u2019oppose au mouvement et transmet directement la force au tronc par l\u2019alignement bassin\/genou\/cheville. Avec une jambe moins tendue, une partie de cet effort contribue plut\u00f4t \u00e0 la flexion, et donc accompagne le mouvement au lieu de le freiner.<\/p><\/li><\/ul><h3 data-start=\"1870\" data-end=\"1908\">Les difficult\u00e9s de la transition<\/h3><p data-start=\"1910\" data-end=\"1998\">Changer sa foul\u00e9e n\u2019est pas \u00e9vident lorsqu\u2019on est habitu\u00e9 \u00e0 une cadence un peu basse :<\/p><ul data-start=\"2000\" data-end=\"2250\"><li data-start=\"2000\" data-end=\"2156\"><p data-start=\"2002\" data-end=\"2156\"><strong data-start=\"2002\" data-end=\"2040\">C\u2019est plus exigeant musculairement<\/strong> : au lieu de s\u2019appuyer sur l\u2019amorti des semelles et les articulations, on sollicite davantage muscles et tendons.<\/p><\/li><li data-start=\"2157\" data-end=\"2250\"><p data-start=\"2159\" data-end=\"2250\"><strong data-start=\"2159\" data-end=\"2209\">Cela oblige \u00e0 r\u00e9fl\u00e9chir \u00e0 sa mani\u00e8re de courir<\/strong> : ce qui peut \u00eatre d\u00e9routant au d\u00e9but.<\/p><\/li><\/ul><p data-start=\"2252\" data-end=\"2433\">En pratique, la th\u00e9orie para\u00eet parfois bien loin des sensations\u2026 Pourtant, on constate que tous les athl\u00e8tes performants affichent une cadence \u00e9lev\u00e9e. Alors, comment s\u2019y prendre ?<\/p><h3 data-start=\"2435\" data-end=\"2487\">Des pistes concr\u00e8tes pour augmenter sa cadence<\/h3><p data-start=\"2489\" data-end=\"2713\">On conseille souvent d\u2019utiliser un m\u00e9tronome ou une playlist proche de 180 bpm. Mais suivre ce rythme n\u2019est pas toujours naturel. Deux approches d\u00e9tourn\u00e9es peuvent aider \u00e0 int\u00e9grer progressivement une cadence plus \u00e9lev\u00e9e :<\/p><ul data-start=\"2715\" data-end=\"3811\"><li data-start=\"2715\" data-end=\"2885\"><p data-start=\"2717\" data-end=\"2885\"><strong data-start=\"2717\" data-end=\"2740\">Le mim\u00e9tisme social<\/strong> : courir en groupe ou avec un ami qui a d\u00e9j\u00e0 une cadence \u00e9lev\u00e9e vous am\u00e8nera naturellement \u00e0 vous caler sur son rythme, sans effort conscient.<\/p><\/li><li data-start=\"2886\" data-end=\"3811\"><p data-start=\"2888\" data-end=\"3432\"><strong data-start=\"2888\" data-end=\"2906\">Les chaussures<\/strong> : courir avec une paire minimaliste (peu d\u2019amorti) oblige rapidement \u00e0 adapter sa foul\u00e9e. Sans le moelleux d\u2019une semelle \u00e9paisse, vous chercherez intuitivement \u00e0 mieux amortir par vous-m\u00eame, ce qui favorise une cadence plus \u00e9lev\u00e9e. \u26a0\ufe0f Attention : introduisez-les seulement sur quelques footings courts au d\u00e9but, car la transition peut \u00eatre traumatisante. L\u2019objectif n\u2019est pas de courir exclusivement en minimalistes, mais de renforcer muscles et tendons peu sollicit\u00e9s et de prendre l\u2019habitude d\u2019une cadence plus dynamique.<\/p><ul data-start=\"3435\" data-end=\"3811\"><li data-start=\"3435\" data-end=\"3811\"><p data-start=\"3437\" data-end=\"3811\"><strong data-start=\"3437\" data-end=\"3457\">Courir pieds nus<\/strong> est aussi une option int\u00e9ressante si vous voulez \u00e9viter d\u2019investir. Vous d\u00e9couvrirez vite que la meilleure adh\u00e9rence n\u2019est pas celle d\u2019une semelle Vibram, mais de vos propres pieds ! Cependant, le pied nu est tr\u00e8s exigeant : risque d\u2019ampoules XXL, chocs inhabituels\u2026 Commencez donc par de tr\u00e8s petites distances, id\u00e9alement sur de l\u2019herbe ou du sable.<\/p><\/li><\/ul><\/li><\/ul><h3>S\u00e9ances pratiques et conseils<\/h3><ul data-start=\"258\" data-end=\"568\"><li data-start=\"258\" data-end=\"326\"><p data-start=\"260\" data-end=\"326\"><strong data-start=\"260\" data-end=\"284\">Playlist 170\u2013180 bpm<\/strong> ou m\u00e9tronome pour s\u2019habituer au rythme.<\/p><\/li><li data-start=\"327\" data-end=\"448\"><p data-start=\"329\" data-end=\"448\"><strong data-start=\"329\" data-end=\"355\">10 minutes d\u2019\u00e9ducatifs<\/strong> (mont\u00e9es de genoux, pas chass\u00e9s, etc.) pour pr\u00e9parer la foul\u00e9e et activer la coordination.<\/p><\/li><li data-start=\"449\" data-end=\"568\"><p data-start=\"451\" data-end=\"568\"><strong data-start=\"451\" data-end=\"470\">Fartlek cadence<\/strong> : 8 \u00d7 1\u2032 \u00e0 cadence +5 \u00e0 +10 pas\/min (par rapport \u00e0 votre fr\u00e9quence naturelle), r\u00e9cup\u00e9ration 1\u2032.<\/p><\/li><\/ul><h3 data-start=\"570\" data-end=\"613\"><strong data-start=\"570\" data-end=\"611\">Conseils pour progresser en douceur :<\/strong><\/h3><ul data-start=\"614\" data-end=\"1294\"><li data-start=\"614\" data-end=\"741\"><p data-start=\"616\" data-end=\"741\"><strong data-start=\"616\" data-end=\"643\">Allez-y progressivement<\/strong> : ne cherchez pas \u00e0 atteindre directement 180 pas\/min, mais augmentez par paliers de 5 pas\/min.<\/p><\/li><li data-start=\"742\" data-end=\"870\"><p data-start=\"744\" data-end=\"870\"><strong data-start=\"744\" data-end=\"764\">Mim\u00e9tisme social<\/strong> : courez avec un partenaire ou un groupe qui a d\u00e9j\u00e0 une cadence \u00e9lev\u00e9e, cela vous aidera naturellement.<\/p><\/li><li data-start=\"871\" data-end=\"1112\"><p data-start=\"873\" data-end=\"1112\"><strong data-start=\"873\" data-end=\"898\">Jouez sur le mat\u00e9riel<\/strong> : tester ponctuellement des chaussures minimalistes (ou m\u00eame de petites s\u00e9ances pieds nus sur herbe\/sable) peut vous forcer \u00e0 adapter votre foul\u00e9e. \u26a0\ufe0f \u00c0 introduire tr\u00e8s progressivement pour \u00e9viter les blessures.<\/p><\/li><li data-start=\"1113\" data-end=\"1294\"><p data-start=\"1115\" data-end=\"1294\"><strong data-start=\"1115\" data-end=\"1141\">\u00c9coutez vos sensations<\/strong> : la transition demande un effort musculaire plus important au d\u00e9but (mollets, tendons d\u2019Achille\u2026), il est normal de ressentir une fatigue diff\u00e9rente.<\/p><\/li><\/ul><figure><\/figure>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4d756ccb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d756ccb\" 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-39cbde26\" data-id=\"39cbde26\" 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-ce5e412 elementor-widget elementor-widget-heading\" data-id=\"ce5e412\" 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-49a2528e elementor-widget elementor-widget-jkit_post_list\" data-id=\"49a2528e\" 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__3_6a20a2edc7f25\"  data-id=\"jeg_module__3_6a20a2edc7f25\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:2,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;post_tag&quot;:&quot;&quot;,&quot;tribe_events_cat&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;disable&quot;,&quot;pagination_loadmore_text&quot;:&quot;Load 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\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-3f7c6ecb\" data-id=\"3f7c6ecb\" 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-5aac0602 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5aac0602\" 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-24634a67\" data-id=\"24634a67\" 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-22d2185a elementor-widget elementor-widget-heading\" data-id=\"22d2185a\" 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-4585f3a9 elementor-widget elementor-widget-jkit_category_list\" data-id=\"4585f3a9\" 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__4_6a20a2edcb0ef\" ><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<div class=\"elementor-element elementor-element-529f8067 elementor-widget elementor-widget-jkit_post_comment\" data-id=\"529f8067\" 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__5_6a20a2edcbe5b\" ><\/div>\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-380fa37 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"380fa37\" 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-368254\" data-id=\"368254\" 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-1f3ce304 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"1f3ce304\" 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-fb8421 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"fb8421\" 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_6a20a2edcc423\" ><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-f812325\" data-id=\"f812325\" 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-2188ccf8 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"2188ccf8\" 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-1a2d5c25 jkit-social-shape shape-rounded elementor-widget__width-auto elementor-widget elementor-widget-jkit_social_share\" data-id=\"1a2d5c25\" 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_6a20a2edcce80\" ><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\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>Augmenter l\u00e9g\u00e8rement la cadence (souvent 170\u2013180 pas\/min, \u00e0 adapter) peut r\u00e9duire l\u2019impact et am\u00e9liorer l\u2019\u00e9conomie. <\/p>\n<p>Une cadence plus elev\u00e9e est associ\u00e9e \u00e0 un moindre risque de blessure car le temps de contact au sol est r\u00e9duit. Vos articulations vous remercieront.<\/p>\n<p>Plut\u00f4t que forcer, augmentez progressivement via des rep\u00e8res simples.<\/p>\n","protected":false},"author":1,"featured_media":470,"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-466","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\/466","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=466"}],"version-history":[{"count":51,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/466\/revisions"}],"predecessor-version":[{"id":2357,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/466\/revisions\/2357"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media\/470"}],"wp:attachment":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media?parent=466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/categories?post=466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/tags?post=466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}