Chartres half-marathon challenge: how to strengthen my preparation without injuring myself

“I don’t see your weekend outing?” It was with this question, with noticeably reproachful notes, posed by a runner friend, that my week began. Because after having measured my physical abilities with a one-hour free run and practiced interval training in the middle of last week, an endurance run could have completed my weekly training.

Journalist at L’Écho, I’m tackling the Chartres half-marathon

Only a little thigh pain stopped me.

Click on the image to access the race

It is therefore with the aim of avoiding injury and personalizing my training plan that I met Jérémy Domergue, personal sports coach, working in partnership with the Spornova room in Luisant. For him, even if the duration of the preparation for a semi varies according to the people and the objective, my challenge remains quite accessible.

Get off on the right foot

But to get off on the right foot, it must first be well positioned. “A midfoot stride, that is to say hitting the ground in the middle, is optimal: it avoids excessive shocks against the heels and therefore the lower back, and it propels you forward. »

Strengthen the legs and glutes

Once the cogs are aligned from below, it is essential, according to the 31-year-old coach, to strengthen the upper floors. Gaining strength in the legs helps prevent muscle injuries, protect the joints and amplify your stride.

Without flinching before my indignant gaze, he strikes me:

“The ideal workout is 60% strength training and 40% cardio. It’s not what runners prefer, but it’s what they need the most. »

Read more:  Philippe Besson, general manager of C'Chartres MHB: "We must not trivialize our results"

Jeremy Domergue (personal sports coach)

The training plan

At the rate of two minimum workouts per week, “or even three, as long as the body can take it”, the menu will consist of bodybuilding exercises, split training and jogging.

  • For muscle building

For the first, you will take about twenty squats, seasoned with any load (indoor weight or water pack at home), as well as about twenty hip thrusts (pelvis survey that targets the glutes, editor’s note)always accompanied by a weight to be lifted with the hips.

It is also advisable to work on your sheathing by doing the plank and to develop your quadriceps by stretching your foot, attached to the ankle by a rubber band (about four sets of 20 repetitions).

Photo: Quentin Reix

As for splits, after a fifteen-minute warm-up, alternate 40 seconds of sustained pace and 20 seconds of trotting.

Finally, do not hesitate to stand on your tiptoes to strengthen your calves. This can come in handy for practicing to make it to the podium on March 19.

Lea Trottier

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