[{"data":1,"prerenderedAt":589},["ShallowReactive",2],{"coach-article-strategies-d-allure-du-5-km-au-marathon-fr":3,"coach-articles-nav-fr":215},{"data":4,"meta":211},[5],{"id":6,"documentId":7,"preview_title":8,"url":9,"preview_intro":10,"date":11,"createdAt":12,"updatedAt":12,"publishedAt":13,"locale":14,"final_note":15,"image_preview":16,"body":104},30,"o7hnkb4jio34gznzry55ub0k","Stratégies d'allure : du 5 km au Marathon","strategies-d-allure-du-5-km-au-marathon","Ne laissez pas votre premier kilomètre être le plus rapide. Maîtrisez la discipline de course avec des stratégies spécifiques à chaque distance pour vous aider à éviter le piège du \"parti trop vite\" et finir chaque course en force.","2026-02-09","2026-02-24T09:52:27.599Z","2026-02-24T09:52:28.258Z","fr","par Andy Hobdell",{"id":17,"documentId":18,"name":19,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":23,"hash":58,"ext":25,"mime":28,"size":59,"url":60,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":62,"updatedAt":62,"publishedAt":63,"focalPoint":20,"related":64},42,"ml6u29sgwzl3qe99uolh8vpc","hoka_pb-protocol_coach room_article_cover (1).jpg",null,2160,2700,{"large":24,"small":34,"medium":42,"thumbnail":50},{"ext":25,"url":26,"hash":27,"mime":28,"name":29,"path":20,"size":30,"width":31,"height":32,"sizeInBytes":33},".jpg","https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","image/jpeg","large_hoka_pb-protocol_coach room_article_cover (1).jpg",87.05,800,1000,87046,{"ext":25,"url":35,"hash":36,"mime":28,"name":37,"path":20,"size":38,"width":39,"height":40,"sizeInBytes":41},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","small_hoka_pb-protocol_coach room_article_cover (1).jpg",27.39,400,500,27389,{"ext":25,"url":43,"hash":44,"mime":28,"name":45,"path":20,"size":46,"width":47,"height":48,"sizeInBytes":49},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","medium_hoka_pb-protocol_coach room_article_cover (1).jpg",54.13,600,750,54130,{"ext":25,"url":51,"hash":52,"mime":28,"name":53,"path":20,"size":54,"width":55,"height":56,"sizeInBytes":57},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","thumbnail_hoka_pb-protocol_coach room_article_cover (1).jpg",4.45,125,156,4448,"hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3",412.31,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","strapi-provider-upload-strapi-cloud","2026-02-09T14:22:22.534Z","2026-02-09T14:22:22.535Z",[65,75,76,86,95],{"__type":66,"id":67,"documentId":7,"preview_title":68,"url":69,"preview_intro":70,"date":11,"createdAt":71,"updatedAt":71,"publishedAt":72,"locale":73,"final_note":74},"api::coach-article.coach-article",28,"Strategie di andatura: dai 5 km alla Maratona","strategie-di-andatura-dai-5-km-alla-maratona","Non lasciare che il tuo primo chilometro sia il più veloce. Padroneggia la disciplina di gara con strategie specifiche per ogni distanza, che ti aiuteranno a evitare la trappola del \"partire troppo forte\" e a finire ogni gara con energia.","2026-02-24T09:49:13.020Z","2026-02-24T09:49:13.741Z","it","di Andy Hobdell",{"__type":66,"id":6,"documentId":7,"preview_title":8,"url":9,"preview_intro":10,"date":11,"createdAt":12,"updatedAt":12,"publishedAt":13,"locale":14,"final_note":15},{"__type":66,"id":77,"documentId":7,"preview_title":78,"url":79,"preview_intro":80,"date":11,"createdAt":81,"updatedAt":82,"publishedAt":83,"locale":84,"final_note":85},17,"Pacing strategies for 5km to Marathon Distances ","pacing-strategies-for-5km-to-marathon-distances","Pacing strategies for 5km to Marathon Distances Don’t let your first km be your fastest. Master race discipline with distance-specific strategies to help you avoid the \"went off too quick\" trap and finish every race strong.","2026-02-04T15:39:01.695Z","2026-02-10T17:23:15.719Z","2026-02-10T17:23:16.796Z","en","by Andy Hobdell",{"__type":66,"id":87,"documentId":7,"preview_title":88,"url":89,"preview_intro":90,"date":11,"createdAt":91,"updatedAt":91,"publishedAt":92,"locale":93,"final_note":94},32,"Pacing-Strategien: von 5 km bis zum Marathon","pacing-strategien-von-5-km-bis-zum-marathon","Lass deinen ersten Kilometer nicht deinen schnellsten sein. Meistere die Renndisziplin mit distanzspezifischen Strategien, die dir helfen, die „Zu-schnell-angegangen“-Falle zu vermeiden und jedes Rennen stark zu beenden.","2026-02-24T09:57:49.195Z","2026-02-24T09:57:49.869Z","de","von Andy Hobdell",{"__type":66,"id":96,"documentId":7,"preview_title":97,"url":98,"preview_intro":99,"date":11,"createdAt":100,"updatedAt":100,"publishedAt":101,"locale":102,"final_note":103},34,"Estrategias de ritmo: desde los 5 km hasta el Maratón","estrategias-de-ritmo-desde-los-5-km-hasta-el-maraton","No permitas que tu primer kilómetro sea el más rápido. Domina la disciplina de carrera con estrategias específicas para cada distancia que te ayuden a evitar la trampa de \"salir demasiado rápido\" y terminar cada carrera con fuerza.","2026-02-24T10:00:35.554Z","2026-02-24T10:00:36.235Z","es","por Andy Hobdell",[105,109,113,116,119,155,158,161,164,167,202,205,208],{"__component":106,"id":107,"text":108},"utility.article-body",266,"\u003Cp>Depuis toutes ces années, je ne me lasse jamais de discuter avec les athlètes de leurs stratégies de course et d'allure pour toutes les distances. La conversation commence souvent par : \"Comment s'est passé ton entraînement ?\".\u003C/p>",{"__component":110,"id":111,"hl_text":112},"utility.highlight-text",167,"C'est le point de départ. Il est inutile de parler de stratégies d'allure si l'on ne regarde pas l'historique de votre entraînement et votre préparation pour la course.",{"__component":106,"id":114,"text":115},267,"\u003Cp>Le sujet suivant est la course et la distance prévues. Il est toujours pertinent de prendre en compte le parcours sur lequel vous allez courir. Est-il vallonné ? Quel est le revêtement ? Quelle est la largeur de la route ? Quel type de terrain allez-vous affronter ?\u003C/p>\u003Cp>Enfin, la météo. C'est un facteur très important pour évaluer les stratégies sur toutes les distances. Y aura-t-il du vent ? Fera-t-il chaud, très chaud ou froid ? Les conditions au sol seront-elles sèches, mouillées ou verglacées ? Ce sont autant de facteurs pertinents à prendre en compte.\u003C/p>",{"__component":110,"id":117,"hl_text":118},168,"Alors, commençons par le 5 km ? J'ai ce dicton : \"Ne laisse pas le premier kilomètre être le plus rapide de ta course\".",{"__component":120,"id":121,"image":122},"utility.article-image",84,{"id":123,"documentId":124,"name":125,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":126,"hash":151,"ext":25,"mime":28,"size":152,"url":153,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":154,"updatedAt":154,"publishedAt":154,"focalPoint":20},45,"bou2lyhrfc9j6j1oi0y3f5md","hoka_pb-protocol_coach room_article_gallery-01 (1).jpg",{"large":127,"small":133,"medium":139,"thumbnail":145},{"ext":25,"url":128,"hash":129,"mime":28,"name":130,"path":20,"size":131,"width":31,"height":32,"sizeInBytes":132},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f.jpg","large_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f","large_hoka_pb-protocol_coach room_article_gallery-01 (1).jpg",65.72,65723,{"ext":25,"url":134,"hash":135,"mime":28,"name":136,"path":20,"size":137,"width":39,"height":40,"sizeInBytes":138},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f.jpg","small_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f","small_hoka_pb-protocol_coach room_article_gallery-01 (1).jpg",23.84,23839,{"ext":25,"url":140,"hash":141,"mime":28,"name":142,"path":20,"size":143,"width":47,"height":48,"sizeInBytes":144},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f.jpg","medium_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f","medium_hoka_pb-protocol_coach room_article_gallery-01 (1).jpg",43.35,43347,{"ext":25,"url":146,"hash":147,"mime":28,"name":148,"path":20,"size":149,"width":55,"height":56,"sizeInBytes":150},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f.jpg","thumbnail_hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f","thumbnail_hoka_pb-protocol_coach room_article_gallery-01 (1).jpg",4.41,4408,"hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f",298.34,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_gallery_01_1_60aab3957f.jpg","2026-02-09T14:22:22.616Z",{"__component":106,"id":156,"text":157},268,"\u003Cp>Combien de fois ai-je discuté avec des athlètes après leur course et la réponse a été : \"Je suis peut-être parti un peu vite, mais je me sentais bien...\". C'est là le fond du problème. Trouver le bon équilibre et la discipline pour exécuter une stratégie de course.\u003Cbr>Dans sa forme la plus simple : regardez votre entraînement et fixez un objectif de temps réaliste en tenant compte des facteurs mentionnés : météo, état du parcours, etc. Visez à courir les deux premiers kilomètres quelques secondes au km plus lentement que l'allure moyenne visée. Puis, faites un point conscient : comment vous sentez-vous ? L'allure est-elle correcte ? Est-ce que je la maintiens ou est-ce que j'accélère légèrement ? À 3 km, il en reste 2. Si tout va bien, augmentez légèrement l'effort et l'allure en fonction de vos sensations. À 4 km, il reste 1 km. Si vous vous sentez bien, lancez la charge finale en poussant l'effort jusqu'à ses limites.\u003C/p>",{"__component":106,"id":159,"text":160},269,"\u003Cp>Le schéma est similaire pour le 10 km. Cependant, pour le 10 km, j'applique la logique des tiers.\u003C/p>",{"__component":106,"id":162,"text":163},270,"\u003Cp>3 premiers km légèrement plus lents que l'allure cible.\u003C/p>\u003Cp>3 km suivants, installez-vous à l'allure cible.\u003C/p>\u003Cp>À 6 km, faites le point sur vos sensations. Maintenez l'effort ou essayez d'accélérer doucement pour les 3 km suivants.\u003C/p>\u003Cp>Vous êtes à 9 km avec un kilomètre à parcourir. C'est le moment de tout donner. Soit vous maintenez l'effort, soit c'est un sprint total vers l'arrivée. Vous avez le contrôle, gérez et finissez fort.\u003C/p>",{"__component":110,"id":165,"hl_text":166},169,"J'adore le Semi-Marathon, mais là encore, il faut être très raisonnable sur l'allure et les niveaux d'effort.",{"__component":120,"id":168,"image":169},85,{"id":170,"documentId":171,"name":172,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":173,"hash":198,"ext":25,"mime":28,"size":199,"url":200,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":201,"updatedAt":201,"publishedAt":201,"focalPoint":20},49,"fazpcsi7lp6qx42ag6zowphc","hoka_pb-protocol_coach room_article_gallery-02 (1).jpg",{"large":174,"small":180,"medium":186,"thumbnail":192},{"ext":25,"url":175,"hash":176,"mime":28,"name":177,"path":20,"size":178,"width":31,"height":32,"sizeInBytes":179},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541.jpg","large_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541","large_hoka_pb-protocol_coach room_article_gallery-02 (1).jpg",134.26,134264,{"ext":25,"url":181,"hash":182,"mime":28,"name":183,"path":20,"size":184,"width":39,"height":40,"sizeInBytes":185},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541.jpg","small_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541","small_hoka_pb-protocol_coach room_article_gallery-02 (1).jpg",38.51,38512,{"ext":25,"url":187,"hash":188,"mime":28,"name":189,"path":20,"size":190,"width":47,"height":48,"sizeInBytes":191},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541.jpg","medium_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541","medium_hoka_pb-protocol_coach room_article_gallery-02 (1).jpg",80.33,80331,{"ext":25,"url":193,"hash":194,"mime":28,"name":195,"path":20,"size":196,"width":55,"height":56,"sizeInBytes":197},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541.jpg","thumbnail_hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541","thumbnail_hoka_pb-protocol_coach room_article_gallery-02 (1).jpg",5.39,5387,"hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541",533.77,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_gallery_02_1_526115f541.jpg","2026-02-09T14:22:24.599Z",{"__component":106,"id":203,"text":204},271,"\u003Cp>Mon approche standard du semi-marathon est la suivante :\u003C/p>\u003Cp>5 premiers km légèrement plus lents que l'allure cible.\u003C/p>\u003Cp>De 5 km à 15 km, installez-vous sur votre allure cible.\u003C/p>\u003Cp>Il vous reste ensuite un peu plus de 6 km jusqu'à l'arrivée. C'est là que vous décidez de maintenir l'effort ou de commencer à accélérer vers la fin.\u003C/p>",{"__component":110,"id":206,"hl_text":207},170,"Le Marathon est une distance très spéciale pour de nombreuses raisons. 42,195 km. Si spécial.\n\nIl n'y a pas de stratégie simple pour un marathon car, comme nous le savons tous, il y a tellement de facteurs à prendre en compte et, pour être honnête, je pourrais probablement en écrire un chapitre de livre entier.",{"__component":106,"id":209,"text":210},272,"\u003Cp>Tout ce qui précède ne tient pas compte des stratégies de ravitaillement.\u003Cbr>\u003Cbr>Dans sa forme la plus basique, je ne m'inquiète pas trop des 5 premiers kilomètres, sauf pour m'assurer que vous ne partez pas trop vite. Il est important d'être patient. Selon votre point de départ, vous n'aurez peut-être pas pu bien vous échauffer, donc les 5 premiers km servent juste à mettre le corps en route sans précipitation ni panique.\u003Cbr>\u003Cbr>Les 5 km suivants, descendez doucement vers votre allure cible pour y être au 10ème km.\u003Cbr>De 10 à 20 km, l'objectif est de ne pas paniquer et de ne pas forcer. Vous vous sentirez bien, vous n'êtes pas parti trop vite et vous commencez seulement à entrer dans l'allure travaillée pendant des mois.\u003Cbr>\u003Cbr>À 20 km, faites un point conscient et maintenez jusqu'au 30ème km. Vous aurez couru cette distance souvent à l'entraînement.\u003Cbr>\u003Cbr>Je divise ensuite les 12 km restants en trois parties. 30 à 35 km : maintenir l'effort. Puis les 5 km suivants jusqu'au 40ème km. Enfin, l'arrivée.\u003Cbr>\u003Cbr>Il n'y a aucune garantie sur vos sensations finales, mais si vous avez bien suivi le plan avec bon sens, vous vous donnez toutes les chances de bien finir.\u003C/p>",{"pagination":212},{"page":213,"pageSize":214,"pageCount":213,"total":213},1,25,{"data":216,"meta":586},[217,389,428],{"id":218,"documentId":219,"preview_title":220,"url":221,"preview_intro":222,"date":11,"createdAt":223,"updatedAt":224,"publishedAt":225,"locale":14,"final_note":15,"image_preview":226,"body":294},53,"mjbmdljz25wzejs4vb2aclbn","Lignes droites","lignes-droites","Ne laissez pas vos jambes s'engourdir. Découvrez pourquoi 100 m d'effort contrôlé et détendu sont le maillon manquant de votre entraînement. ","2026-02-24T17:04:16.386Z","2026-02-24T17:18:52.435Z","2026-02-24T17:18:53.693Z",{"id":227,"documentId":228,"name":229,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":230,"hash":255,"ext":25,"mime":28,"size":256,"url":257,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":258,"updatedAt":258,"publishedAt":259,"focalPoint":20,"related":260},48,"roam1noe0gd0tgl7plt2zjfy","hoka_pb-protocol_coach room_article_cover (2).jpg",{"large":231,"small":237,"medium":243,"thumbnail":249},{"ext":25,"url":232,"hash":233,"mime":28,"name":234,"path":20,"size":235,"width":31,"height":32,"sizeInBytes":236},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","large_hoka_pb-protocol_coach room_article_cover (2).jpg",139.11,139106,{"ext":25,"url":238,"hash":239,"mime":28,"name":240,"path":20,"size":241,"width":39,"height":40,"sizeInBytes":242},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","small_hoka_pb-protocol_coach room_article_cover (2).jpg",37.35,37350,{"ext":25,"url":244,"hash":245,"mime":28,"name":246,"path":20,"size":247,"width":47,"height":48,"sizeInBytes":248},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","medium_hoka_pb-protocol_coach room_article_cover (2).jpg",80.86,80861,{"ext":25,"url":250,"hash":251,"mime":28,"name":252,"path":20,"size":253,"width":55,"height":56,"sizeInBytes":254},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","thumbnail_hoka_pb-protocol_coach room_article_cover (2).jpg",4.92,4918,"hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81",573.42,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","2026-02-09T14:22:22.754Z","2026-02-09T14:22:22.755Z",[261,269,277,278,286],{"__type":66,"id":262,"documentId":219,"preview_title":263,"url":264,"preview_intro":265,"date":11,"createdAt":266,"updatedAt":267,"publishedAt":268,"locale":84,"final_note":85},38,"Strides","strides","Don't let your legs get stale. Discover why 100m of controlled, relaxed effort is the missing link in your training. Learn exactly how to execute strides to inject speed into your plan without sacrificing recovery.","2026-02-04T15:40:05.911Z","2026-02-24T14:44:56.827Z","2026-02-24T14:44:58.063Z",{"__type":66,"id":270,"documentId":219,"preview_title":271,"url":272,"preview_intro":273,"date":11,"createdAt":274,"updatedAt":275,"publishedAt":276,"locale":73,"final_note":74},52,"Allunghi","allunghi","Non lasciare che le tue gambe si intorpidiscano. Scopri perché 100 metri di sforzo controllato e rilassato sono l'anello mancante nel tuo allenamento.","2026-02-24T16:54:39.642Z","2026-02-24T17:12:55.767Z","2026-02-24T17:12:56.951Z",{"__type":66,"id":218,"documentId":219,"preview_title":220,"url":221,"preview_intro":222,"date":11,"createdAt":223,"updatedAt":224,"publishedAt":225,"locale":14,"final_note":15},{"__type":66,"id":279,"documentId":219,"preview_title":280,"url":281,"preview_intro":282,"date":11,"createdAt":283,"updatedAt":284,"publishedAt":285,"locale":93,"final_note":94},54,"Steigerungsläufe","steigerungslaeufe","Lass deine Beine nicht schwerfällig werden. Erfahre, warum 100 m kontrollierte, entspannte Anstrengung das fehlende Bindeglied in deinem Training sind. ","2026-02-24T17:06:54.786Z","2026-02-24T17:19:16.798Z","2026-02-24T17:19:18.021Z",{"__type":66,"id":287,"documentId":219,"preview_title":288,"url":289,"preview_intro":290,"date":11,"createdAt":291,"updatedAt":292,"publishedAt":293,"locale":102,"final_note":103},55,"Rectas","rectas","No dejes que tus piernas se estanquen. Descubre por qué 100m de esfuerzo fluido y controlado son el eslabón perdido de tu plan. Aprende a ejecutar progresivos para ganar velocidad sin sacrificar tu recuperación.","2026-02-24T17:09:32.626Z","2026-02-25T08:30:03.276Z","2026-02-25T08:30:04.488Z",[295,298,301,304,307,342,345,348,383,386],{"__component":106,"id":296,"text":297},589,"\u003Cp>En tant qu'entraîneur depuis 30 ans, je considère parfois comme acquis que lorsqu'un nouvel athlète voit le mot « lignes droites » dans son programme, il comprend automatiquement de quoi il s'agit.\u003C/p>",{"__component":110,"id":299,"hl_text":300},411,"La conversation inévitable a alors lieu : « Coach, j'ai des \"strides\" lundi après mon footing ? Ce sont des sprints ? »",{"__component":106,"id":302,"text":303},590,"\u003Cp data-path-to-node=\"25\">Voici mon explication. Pourquoi faire des lignes droites ?\u003C/p>\u003Cp data-path-to-node=\"26\">\u003Cb data-path-to-node=\"26\" data-index-in-node=\"0\">\u003Cstrong>QU'EST-CE QUE C'EST ?\u003C/strong>\u003C/b> Ce sont des séquences d'environ 100 m ou 20 secondes où vous courez à votre allure perçue d'un \"mile\", soit environ 85-90 % d'effort. Ce ne sont pas des sprints à 100 %, mais plutôt un effort rapide et contrôlé.\u003C/p>\u003Cp data-path-to-node=\"27\">\u003Cb data-path-to-node=\"27\" data-index-in-node=\"0\">\u003Cstrong>COMMENT LES COURIR ?\u003C/strong>\u003C/b> Après votre échauffement ou une séance facile. Prenez quelques minutes pour vous concentrer sur les zones raides et faites quelques étirements légers pour les assouplir.\u003C/p>\u003Cp data-path-to-node=\"28\">Commencez votre ligne droite en montant progressivement en vitesse sur les 25 premiers mètres. Il est important de ne pas accélérer trop brusquement pour éviter toute blessure.\u003C/p>\u003Cp data-path-to-node=\"29\">Sur les 25 mètres suivants, vous devriez avoir atteint votre pleine vitesse ; concentrez-vous alors sur le fait de rester détendu malgré l'allure, en laissant votre corps faire le travail. Concentrez-vous sur la posture, restez calme, contrôlez vos bras et soyez davantage sur l'avant-pied que sur les talons.\u003C/p>\u003Cp data-path-to-node=\"30\">Restez fluide, puis, sur les 20 derniers mètres, ralentissez progressivement jusqu'à l'arrêt.\u003C/p>",{"__component":110,"id":305,"hl_text":306},412,"La récupération est totale : revenez en marchant tranquillement, puis repartez.",{"__component":120,"id":308,"image":309},234,{"id":310,"documentId":311,"name":312,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":313,"hash":338,"ext":25,"mime":28,"size":339,"url":340,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":341,"updatedAt":341,"publishedAt":341,"focalPoint":20},43,"yfz4t015jf698oqyvtp34ukt","hoka_pb-protocol_coach room_article_gallery-01 (2).jpg",{"large":314,"small":320,"medium":326,"thumbnail":332},{"ext":25,"url":315,"hash":316,"mime":28,"name":317,"path":20,"size":318,"width":31,"height":32,"sizeInBytes":319},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c.jpg","large_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c","large_hoka_pb-protocol_coach room_article_gallery-01 (2).jpg",75.74,75739,{"ext":25,"url":321,"hash":322,"mime":28,"name":323,"path":20,"size":324,"width":39,"height":40,"sizeInBytes":325},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c.jpg","small_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c","small_hoka_pb-protocol_coach room_article_gallery-01 (2).jpg",26.83,26831,{"ext":25,"url":327,"hash":328,"mime":28,"name":329,"path":20,"size":330,"width":47,"height":48,"sizeInBytes":331},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c.jpg","medium_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c","medium_hoka_pb-protocol_coach room_article_gallery-01 (2).jpg",49.13,49126,{"ext":25,"url":333,"hash":334,"mime":28,"name":335,"path":20,"size":336,"width":55,"height":56,"sizeInBytes":337},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c.jpg","thumbnail_hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c","thumbnail_hoka_pb-protocol_coach room_article_gallery-01 (2).jpg",4.88,4884,"hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c",351,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_gallery_01_2_ad9b30fd1c.jpg","2026-02-09T14:22:22.536Z",{"__component":110,"id":343,"hl_text":344},413,"Je les intègre généralement de plusieurs façons.",{"__component":106,"id":346,"text":347},591,"\u003Cp data-path-to-node=\"33\">\u003Cb data-path-to-node=\"33\" data-index-in-node=\"0\">\u003Cstrong>APRÈS UN FOOTING DE RÉCUPÉRATION\u003C/strong>\u003C/b> Elles aident à travailler la mécanique sur des efforts courts de 100 m. Il est plus facile de se concentrer sur sa technique quand on n'est pas trop fatigué. Cela aide à réfléchir à votre façon de courir, sur les pointes et de façon détendue. Cela rend la course rapide plus naturelle pour le corps. Pour ceux qui font du long, c'est une excellente occasion d'injecter de la vitesse alors que l'essentiel du travail vise le système aérobie à allure lente. En ajoutant des lignes droites, vous travaillez la vitesse sans sacrifier une journée entière d'entraînement.\u003C/p>\u003Cp data-path-to-node=\"34\">\u003Cb data-path-to-node=\"34\" data-index-in-node=\"0\">\u003Cstrong>DANS LE CADRE D'UN ÉCHAUFFEMENT POUR UNE SÉANCE RAPIDE OU UNE COURSE\u003C/strong>\u003C/b> C'est une transition douce pour habituer le corps à courir vite avant un effort intense. Après un léger footing, les lignes droites préparent le corps en douceur.\u003C/p>\u003Cp data-path-to-node=\"35\">\u003Cb data-path-to-node=\"35\" data-index-in-node=\"0\">\u003Cstrong>DANS L'ENTRAÎNEMENT MARATHON\u003C/strong>\u003C/b> C'est un excellent moyen de \"dérouler\" les jambes après une séance facile. Avec le kilométrage élevé et les séances au seuil, les jambes deviennent souvent lourdes. Les lignes droites cassent cette monotonie et apportent de la variété.\u003C/p>\u003Cp data-path-to-node=\"35\">Il n'y a rien de mieux après une séance facile que de s'étirer, de monter sur les pointes et de se sentir léger. Parfait.\u003C/p>",{"__component":120,"id":349,"image":350},235,{"id":351,"documentId":352,"name":353,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":354,"hash":379,"ext":25,"mime":28,"size":380,"url":381,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":382,"updatedAt":382,"publishedAt":382,"focalPoint":20},41,"lhc4b4439wwg0ibjgbiaex6g","hoka_pb-protocol_coach room_article_gallery-02 (2).jpg",{"large":355,"small":361,"medium":367,"thumbnail":373},{"ext":25,"url":356,"hash":357,"mime":28,"name":358,"path":20,"size":359,"width":31,"height":32,"sizeInBytes":360},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856.jpg","large_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856","large_hoka_pb-protocol_coach room_article_gallery-02 (2).jpg",73.34,73338,{"ext":25,"url":362,"hash":363,"mime":28,"name":364,"path":20,"size":365,"width":39,"height":40,"sizeInBytes":366},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856.jpg","small_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856","small_hoka_pb-protocol_coach room_article_gallery-02 (2).jpg",26.75,26746,{"ext":25,"url":368,"hash":369,"mime":28,"name":370,"path":20,"size":371,"width":47,"height":48,"sizeInBytes":372},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856.jpg","medium_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856","medium_hoka_pb-protocol_coach room_article_gallery-02 (2).jpg",48.1,48101,{"ext":25,"url":374,"hash":375,"mime":28,"name":376,"path":20,"size":377,"width":55,"height":56,"sizeInBytes":378},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856.jpg","thumbnail_hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856","thumbnail_hoka_pb-protocol_coach room_article_gallery-02 (2).jpg",5.1,5096,"hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856",378.39,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_gallery_02_2_9f22569856.jpg","2026-02-09T14:22:22.532Z",{"__component":110,"id":384,"hl_text":385},414,"Comme vous pouvez le voir, les « strides » ont tout à fait leur place dans tout programme d'entraînement équilibré.",{"__component":106,"id":387,"text":388},592,"\u003Cp data-path-to-node=\"38\">Alors, pourquoi ne pas commencer à intégrer des lignes droites à votre programme hebdomadaire ? Comme vous pouvez le constater, l'intégration de ce travail de vitesse « furtif » présente de nombreux avantages. Examinez votre semaine type et voyez où vous pouvez intégrer cet ajout court, mais très bénéfique, à votre programme hebdomadaire.\u003C/p>",{"id":6,"documentId":7,"preview_title":8,"url":9,"preview_intro":10,"date":11,"createdAt":12,"updatedAt":12,"publishedAt":13,"locale":14,"final_note":15,"image_preview":390,"body":402},{"id":17,"documentId":18,"name":19,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":391,"hash":58,"ext":25,"mime":28,"size":59,"url":60,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":62,"updatedAt":62,"publishedAt":63,"focalPoint":20,"related":396},{"large":392,"small":393,"medium":394,"thumbnail":395},{"ext":25,"url":26,"hash":27,"mime":28,"name":29,"path":20,"size":30,"width":31,"height":32,"sizeInBytes":33},{"ext":25,"url":35,"hash":36,"mime":28,"name":37,"path":20,"size":38,"width":39,"height":40,"sizeInBytes":41},{"ext":25,"url":43,"hash":44,"mime":28,"name":45,"path":20,"size":46,"width":47,"height":48,"sizeInBytes":49},{"ext":25,"url":51,"hash":52,"mime":28,"name":53,"path":20,"size":54,"width":55,"height":56,"sizeInBytes":57},[397,398,399,400,401],{"__type":66,"id":6,"documentId":7,"preview_title":8,"url":9,"preview_intro":10,"date":11,"createdAt":12,"updatedAt":12,"publishedAt":13,"locale":14,"final_note":15},{"__type":66,"id":67,"documentId":7,"preview_title":68,"url":69,"preview_intro":70,"date":11,"createdAt":71,"updatedAt":71,"publishedAt":72,"locale":73,"final_note":74},{"__type":66,"id":77,"documentId":7,"preview_title":78,"url":79,"preview_intro":80,"date":11,"createdAt":81,"updatedAt":82,"publishedAt":83,"locale":84,"final_note":85},{"__type":66,"id":87,"documentId":7,"preview_title":88,"url":89,"preview_intro":90,"date":11,"createdAt":91,"updatedAt":91,"publishedAt":92,"locale":93,"final_note":94},{"__type":66,"id":96,"documentId":7,"preview_title":97,"url":98,"preview_intro":99,"date":11,"createdAt":100,"updatedAt":100,"publishedAt":101,"locale":102,"final_note":103},[403,404,405,406,407,414,415,416,417,418,425,426,427],{"__component":106,"id":107,"text":108},{"__component":110,"id":111,"hl_text":112},{"__component":106,"id":114,"text":115},{"__component":110,"id":117,"hl_text":118},{"__component":120,"id":121,"image":408},{"id":123,"documentId":124,"name":125,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":409,"hash":151,"ext":25,"mime":28,"size":152,"url":153,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":154,"updatedAt":154,"publishedAt":154,"focalPoint":20},{"large":410,"small":411,"medium":412,"thumbnail":413},{"ext":25,"url":128,"hash":129,"mime":28,"name":130,"path":20,"size":131,"width":31,"height":32,"sizeInBytes":132},{"ext":25,"url":134,"hash":135,"mime":28,"name":136,"path":20,"size":137,"width":39,"height":40,"sizeInBytes":138},{"ext":25,"url":140,"hash":141,"mime":28,"name":142,"path":20,"size":143,"width":47,"height":48,"sizeInBytes":144},{"ext":25,"url":146,"hash":147,"mime":28,"name":148,"path":20,"size":149,"width":55,"height":56,"sizeInBytes":150},{"__component":106,"id":156,"text":157},{"__component":106,"id":159,"text":160},{"__component":106,"id":162,"text":163},{"__component":110,"id":165,"hl_text":166},{"__component":120,"id":168,"image":419},{"id":170,"documentId":171,"name":172,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":420,"hash":198,"ext":25,"mime":28,"size":199,"url":200,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":201,"updatedAt":201,"publishedAt":201,"focalPoint":20},{"large":421,"small":422,"medium":423,"thumbnail":424},{"ext":25,"url":175,"hash":176,"mime":28,"name":177,"path":20,"size":178,"width":31,"height":32,"sizeInBytes":179},{"ext":25,"url":181,"hash":182,"mime":28,"name":183,"path":20,"size":184,"width":39,"height":40,"sizeInBytes":185},{"ext":25,"url":187,"hash":188,"mime":28,"name":189,"path":20,"size":190,"width":47,"height":48,"sizeInBytes":191},{"ext":25,"url":193,"hash":194,"mime":28,"name":195,"path":20,"size":196,"width":55,"height":56,"sizeInBytes":197},{"__component":106,"id":203,"text":204},{"__component":110,"id":206,"hl_text":207},{"__component":106,"id":209,"text":210},{"id":429,"documentId":430,"preview_title":431,"url":432,"preview_intro":433,"date":11,"createdAt":434,"updatedAt":434,"publishedAt":435,"locale":14,"final_note":15,"image_preview":436,"body":501},22,"c85fwi1bz6k08c45hlv6f9c0","Stratégies mentales pour l'endurance et la motivation","strategies-mentales-pour-l-endurance-et-la-motivation","Il fait noir dehors et le canapé vous appelle ? Apprenez à faire taire les excuses. Des \"objectifs ABC\" à la règle du \"juste un kilomètre\", découvrez les outils mentaux dont vous avez besoin pour rester constant et motivé.","2026-02-24T09:39:52.444Z","2026-02-24T09:39:53.146Z",{"id":437,"documentId":438,"name":439,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":440,"hash":465,"ext":25,"mime":28,"size":466,"url":467,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":468,"updatedAt":468,"publishedAt":469,"focalPoint":20,"related":470},47,"yacy9cm55kllexuy5rueyqqs","hoka_pb-protocol_coach room_article_cover.jpg",{"large":441,"small":447,"medium":453,"thumbnail":459},{"ext":25,"url":442,"hash":443,"mime":28,"name":444,"path":20,"size":445,"width":31,"height":32,"sizeInBytes":446},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","large_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","large_hoka_pb-protocol_coach room_article_cover.jpg",119.99,119994,{"ext":25,"url":448,"hash":449,"mime":28,"name":450,"path":20,"size":451,"width":39,"height":40,"sizeInBytes":452},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","small_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","small_hoka_pb-protocol_coach room_article_cover.jpg",37.53,37530,{"ext":25,"url":454,"hash":455,"mime":28,"name":456,"path":20,"size":457,"width":47,"height":48,"sizeInBytes":458},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","medium_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","medium_hoka_pb-protocol_coach room_article_cover.jpg",74.54,74538,{"ext":25,"url":460,"hash":461,"mime":28,"name":462,"path":20,"size":463,"width":55,"height":56,"sizeInBytes":464},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","thumbnail_hoka_pb-protocol_coach room_article_cover.jpg",5.77,5765,"hoka_pb_protocol_coach_room_article_cover_7ecf752e88",494.14,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","2026-02-09T14:22:22.618Z","2026-02-09T14:22:22.619Z",[471,478,479,486,493],{"__type":66,"id":472,"documentId":430,"preview_title":473,"url":474,"preview_intro":475,"date":11,"createdAt":476,"updatedAt":476,"publishedAt":477,"locale":73,"final_note":74},20,"Strategie mentali per la resistenza e la motivazione","strategie-mentali-per-la-resistenza-e-la-motivazione","Fuori è buio e il divano ti chiama? Impara a mettere a tacere le scuse. Dagli \"obiettivi ABC\" alla regola del \"solo un miglio\", scopri gli strumenti mentali necessari per rimanere costante e motivato.","2026-02-24T09:37:50.006Z","2026-02-24T09:37:50.740Z",{"__type":66,"id":429,"documentId":430,"preview_title":431,"url":432,"preview_intro":433,"date":11,"createdAt":434,"updatedAt":434,"publishedAt":435,"locale":14,"final_note":15},{"__type":66,"id":480,"documentId":430,"preview_title":481,"url":482,"preview_intro":483,"date":11,"createdAt":484,"updatedAt":484,"publishedAt":485,"locale":93,"final_note":94},24,"Mentale Strategien für Ausdauer und Motivation","mentale-strategien-fuer-ausdauer-und-motivation","Draußen ist es dunkel und das Sofa ruft? Lerne, wie du die Ausreden zum Schweigen bringst. Von den „ABC-Zielen“ bis zur „Nur-eine-Meile“-Regel: Entdecke die mentalen Werkzeuge, die du brauchst, um konsequent und motiviert zu bleiben.","2026-02-24T09:41:34.560Z","2026-02-24T09:41:35.136Z",{"__type":66,"id":487,"documentId":430,"preview_title":488,"url":489,"preview_intro":490,"date":11,"createdAt":491,"updatedAt":491,"publishedAt":492,"locale":102,"final_note":103},26,"Estrategias mentales para la resistencia y la motivación","estrategias-mentales-para-la-resistencia-y-la-motivacion","¿Está oscuro afuera y el sofá te llama? Aprende a silenciar las excusas. Desde los \"objetivos ABC\" hasta la regla de \"solo una milla\", descubre las herramientas mentales que necesitas para mantener la constancia y la motivación.","2026-02-24T09:43:40.474Z","2026-02-24T09:43:41.108Z",{"__type":66,"id":494,"documentId":430,"preview_title":495,"url":496,"preview_intro":497,"date":11,"createdAt":498,"updatedAt":499,"publishedAt":500,"locale":84,"final_note":85},16,"Mental Strategies for endurance and motivation ","mental-strategies-for-endurance-and-motivation","Dark outside and the sofa is calling? Learn how to silence the excuses. From \"ABC goals\" to the \"just one mile\" rule, discover the mental tools you need to stay consistent and motivated.","2026-02-04T15:40:37.487Z","2026-02-10T17:23:05.575Z","2026-02-10T17:23:06.513Z",[502,505,508,543,546,549,583],{"__component":106,"id":503,"text":504},225,"\u003Cp>Avez-vous déjà été dans cette situation où la journée vous a échappé ? Vous rentrez chez vous un peu plus tard que prévu, il fait noir dehors et vous avez une séance d'entraînement à faire. La tentation de mettre la bouilloire en marche et de s'asseoir sur le canapé devient de plus en plus forte. Comment se convaincre, comment trouver la motivation pour franchir la porte et laisser tomber le canapé ?\u003Cbr>\u003Cbr>Vous n'êtes pas seul.\u003Cbr>\u003Cbr>Les stratégies mentales pour la motivation, l'autodiscours positif et le réalisme quant à ce qui peut être accompli sont absolument essentiels pour construire un régime d'entraînement positif.\u003Cbr>\u003Cbr>Cela peut commencer par l'un de mes préférés : \"Passe la porte et vois comment tu te sens après le premier kilomètre\". Il s'agit simplement de diviser la course en quelque chose de plus gérable.\u003C/p>",{"__component":110,"id":506,"hl_text":507},150,"Visualisez l'objectif final, non seulement pour la course elle-même, mais aussi pour le résultat global. Qu'il s'agisse d'un 10 km, d'un semi-marathon ou d'un marathon. Prenez de l'élan en vous rappelant pourquoi vous le faites. Sachez que la régularité et la continuité de l'entraînement sont la clé, et non une séance individuelle.",{"__component":120,"id":509,"image":510},68,{"id":511,"documentId":512,"name":513,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":514,"hash":539,"ext":25,"mime":28,"size":540,"url":541,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":542,"updatedAt":542,"publishedAt":542,"focalPoint":20},44,"b1pqr2rso7y229pzkns3syah","hoka_pb-protocol_coach room_article_gallery-01.jpg",{"large":515,"small":521,"medium":527,"thumbnail":533},{"ext":25,"url":516,"hash":517,"mime":28,"name":518,"path":20,"size":519,"width":31,"height":32,"sizeInBytes":520},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c.jpg","large_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c","large_hoka_pb-protocol_coach room_article_gallery-01.jpg",64.28,64278,{"ext":25,"url":522,"hash":523,"mime":28,"name":524,"path":20,"size":525,"width":39,"height":40,"sizeInBytes":526},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c.jpg","small_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c","small_hoka_pb-protocol_coach room_article_gallery-01.jpg",23.47,23471,{"ext":25,"url":528,"hash":529,"mime":28,"name":530,"path":20,"size":531,"width":47,"height":48,"sizeInBytes":532},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c.jpg","medium_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c","medium_hoka_pb-protocol_coach room_article_gallery-01.jpg",42.21,42210,{"ext":25,"url":534,"hash":535,"mime":28,"name":536,"path":20,"size":537,"width":55,"height":56,"sizeInBytes":538},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c.jpg","thumbnail_hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c","thumbnail_hoka_pb-protocol_coach room_article_gallery-01.jpg",4.54,4536,"hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c",292.32,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_gallery_01_f2a52d843c.jpg","2026-02-09T14:22:22.557Z",{"__component":106,"id":544,"text":545},226,"\u003Cp>Un résumé utile :\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"eb212deb218d166cb2a64d19e1fbc7045\">Fixation d'objectifs (A, B, C) : Fixez des objectifs ambitieux (A), réalistes (B) et \"à accomplir coûte que coûte\" (C) pour maintenir la motivation quel que soit le niveau de performance. Concentrez-vous sur des objectifs basés sur le processus (ex: l'allure) plutôt que sur les résultats.\u003C/li>\u003Cli data-list-item-id=\"e07fde8bbd4aca925073b6c23e3edaeb8\">Décomposition des objectifs : Divisez les défis de longue distance en petits segments gérables (ex: kilomètre par kilomètre) pour éviter de se sentir dépassé.\u003C/li>\u003Cli data-list-item-id=\"e41fd2af3a457e974253c0aa8bfc45725\">Autodiscours positif et mantras : Développez une liste d'affirmations, telles que \"léger et fort\" ou \"rapide et fluide\", pour contrer la fatigue et rester concentré.\u003C/li>\u003Cli data-list-item-id=\"e65c567b321acde05ed0b0b967f32d761\">Visualisation : Répétez mentalement le succès et visualisez le passage de la ligne d'arrivée pour renforcer la confiance et la motivation.\u003C/li>\u003Cli data-list-item-id=\"e24bafca87dee4d54951c7d7f18d58b19\">Pleine conscience et méditation : Utilisez des techniques de respiration (ex: respiration nasale, respiration ventrale) pour gérer le stress et rester présent, réduisant ainsi l'anxiété.\u003C/li>\u003Cli data-list-item-id=\"ead10d7aad8108565fc64f3e2da9a8f04\">Recadrage (restructuration cognitive) : Reformulez les pensées négatives (\"Je n'y arriverai pas\") en pensées positives et motivantes (\"C'est dur, mais je suis plus fort\").\u003C/li>\u003C/ul>",{"__component":106,"id":547,"text":548},227,"\u003Cp>\u003Cstrong>BOOSTER LA MOTIVATION\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e7fc7e2e1dc5e27b7fadbca1172d559c4\">Connaissez votre \"Pourquoi\" : Rappelez-vous la raison personnelle et profonde de votre quête d'endurance.\u003C/li>\u003Cli data-list-item-id=\"ec88f94ac78a7940bbd6013098d3cd9e0\">\"Entraînement à l'inconfort\" : Entraînez activement votre esprit à gérer l'inconfort pendant l'exercice afin qu'il semble normal, et non accablant, pendant la compétition.\u003C/li>\u003Cli data-list-item-id=\"e3877dfc0e6b4929e78e7422cb700319d\">Techniques de distraction : Écoutez de la musique, concentrez-vous sur le paysage environnant ou pensez à vos projets après la course pour oublier la douleur.\u003C/li>\u003Cli data-list-item-id=\"e2227ab74674107a21a237baf2496a74a\">Système de soutien : Engagez-vous avec des partenaires d'entraînement, des clubs ou des communautés en ligne pour maintenir votre résilience mentale.\u003C/li>\u003Cli data-list-item-id=\"e21ed99df4f379b43dacb93d34a17dcf0\">Tenez un journal d'entraînement : Notez vos réussites et vos échecs pour suivre vos progrès et garder une perspective globale.\u003C/li>\u003C/ul>",{"__component":120,"id":550,"image":551},69,{"id":552,"documentId":553,"name":554,"alternativeText":20,"caption":20,"width":21,"height":22,"formats":555,"hash":580,"ext":25,"mime":28,"size":581,"url":582,"previewUrl":20,"provider":61,"provider_metadata":20,"createdAt":468,"updatedAt":468,"publishedAt":468,"focalPoint":20},46,"ntrrvhwn2jfvd0onpooswuj6","hoka_pb-protocol_coach room_article_gallery-02.jpg",{"large":556,"small":562,"medium":568,"thumbnail":574},{"ext":25,"url":557,"hash":558,"mime":28,"name":559,"path":20,"size":560,"width":31,"height":32,"sizeInBytes":561},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8.jpg","large_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8","large_hoka_pb-protocol_coach room_article_gallery-02.jpg",84.03,84033,{"ext":25,"url":563,"hash":564,"mime":28,"name":565,"path":20,"size":566,"width":39,"height":40,"sizeInBytes":567},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8.jpg","small_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8","small_hoka_pb-protocol_coach room_article_gallery-02.jpg",29.4,29401,{"ext":25,"url":569,"hash":570,"mime":28,"name":571,"path":20,"size":572,"width":47,"height":48,"sizeInBytes":573},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8.jpg","medium_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8","medium_hoka_pb-protocol_coach room_article_gallery-02.jpg",54.61,54612,{"ext":25,"url":575,"hash":576,"mime":28,"name":577,"path":20,"size":578,"width":55,"height":56,"sizeInBytes":579},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8.jpg","thumbnail_hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8","thumbnail_hoka_pb-protocol_coach room_article_gallery-02.jpg",5.2,5196,"hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8",375.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_gallery_02_094b9aada8.jpg",{"__component":106,"id":584,"text":585},228,"\u003Cp>\u003Cstrong>TROUVEZ LA ROUTINE QUI VOUS CONVIENT\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e8add0bfc1537a4b2bae94678d63f028c\">Établissez une routine : Faites de l'entraînement une \"décision indiscutable\" pour contourner les jours de faible motivation. Il peut être utile d'apporter vos affaires de course au travail. Changez-vous à la fin de la journée et descendez du train quelques arrêts plus tôt pour devoir courir jusqu'à la maison. Trouvez ce qui fonctionne pour vous.\u003C/li>\u003Cli data-list-item-id=\"ec32e7a7e747b8ed90111d5696bb9b450\">Préparation avant la course : L'une des stratégies que j'utilisais avec l'un de mes athlètes olympiques faisait partie de l'échauffement d'avant-course. Après un échauffement tranquille où de nombreuses pensées se bousculent souvent, prenez quelques instants pour vous asseoir et écrire les pensées négatives, puis écrivez les pensées positives à côté. Réaffirmez votre état d'esprit pour la course. Ex : \"Ai-je assez d'entraînement ?\" / \"16 semaines d'entraînement constant effectuées = je suis prêt\".\u003C/li>\u003C/ul>",{"pagination":587},{"page":213,"pageSize":214,"pageCount":213,"total":588},3,1774381781383]