{"id":16939,"date":"2019-02-12T16:12:16","date_gmt":"2019-02-13T00:12:16","guid":{"rendered":"https:\/\/www.triathloncanada.com\/?p=16939"},"modified":"2019-02-12T16:20:08","modified_gmt":"2019-02-13T00:20:08","slug":"cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre","status":"publish","type":"post","link":"https:\/\/www.triathloncanada.com\/fr\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\/","title":{"rendered":"Cinq fa\u00e7ons dont les coureurs peuvent b\u00e9n\u00e9ficier du soulev\u00e9 de terre"},"content":{"rendered":"<div id=\"header\" class=\"header-module--panel--3TXF_\">\n<div class=\"header-module--content--3rwE1 o-container\"><\/div>\n<p>&nbsp;<\/p>\n<\/div>\n<div class=\"o-container u-flex u-flex-col\">\n<div class=\"u-text-center u-mb-8 lg:u-mb-10 article-module--featuredImage--2ktjt\"><img decoding=\"async\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153152\/18275-deadlifting-for-runners-blog-1200x675.jpg\" alt=\"Five Ways Runners Can Benefit From Deadlifting\" \/><\/div>\n<div class=\"u-flex u-justify-center article-module--title--3WQnh\">\n<div class=\"u-w-7\/8 lg:u-w-3\/4 u-text-center\">\n<h1 class=\"c-copy--h2 u-mb-8 lg:u-mb-10\">Five Ways Runners Can Benefit From Deadlifting<\/h1>\n<\/div>\n<\/div>\n<div class=\"u-text-center u-mb-8 lg:u-mb-10 article-module--byLine--2GbCw\">DECEMBER 9, 2018\u00a0<span class=\"u-font-bold\">\u00b7 BY\u00a0MATT PEARCE<\/span><\/div>\n<div class=\"article-module--socialButtons--aWWdF article-module--metaSocialButttons--1rB2R\">\n<div class=\"u-w-7\/8 lg:u-w-3\/4 u-text-center\">\n<div class=\"md:u-text-xl lg:u-text-2xl u-block u-font-hnl u-leading-normal\">\n<p>When runners think of strength training, many go straight to the squat. But the deadlift is actually a more effective exercise that can be less disruptive to your training.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"articleContent\" class=\"article-module--content--xjrOT u-mb-10\">\n<div class=\"u-text-center u-mt-4 u-mb-4\">\n<div>\n<p>When people realize that\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/improving-rotational-strength-for-runners\/\">strength training can help their running<\/a>, they often gravitate towards something obvious like squats. Squatting works the legs, and running requires legs, ipso facto\u2014let\u2019s do some squats! Now squats are great, but if you have muscular imbalances, lingering injuries (particularly knee pain) or you\u2019re just fatigued from your training miles, then squatting can be an extra strain you don\u2019t really need.<\/p>\n<p>Luckily there\u2019s something else you could be doing that\u2019s actually more effective: deadlifting.<\/p>\n<h2>The deadlift is closely related to running.<\/h2>\n<p>Besides making you stronger, the deadlift trains you to hinge forward at the hips and<a href=\"https:\/\/www.trainingpeaks.com\/blog\/best-core-exercises-runners\/\">\u00a0align your trunk with your knees<\/a>and feet in the same way you will when running. Also, the strength you\u2019ll gain in your glutes and hamstrings, which make up part of your posterior chain, will help you to apply more force as you rake your foot back to propel yourself forward after your foot strikes the ground.<\/p>\n<h2>Deadlifting can help you avoid knee pain.<\/h2>\n<p>This common runner\u2019s affliction can crop up when your training volume goes up or you\u2019re pushing hard on race day. If you\u2019ve never experienced it then I\u2019m willing to bet you know someone who has. Quite often, knee pain is the result of a weak posterior chain, or being \u2018quad-dominant\u2019. Basically, that means that your glutes in particular aren\u2019t doing their job, which forces your quads to do overtime and can lead to painful patellar tracking issues.<\/p>\n<p>Deadlifting done correctly should\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/integrating-strength-work-race-season\/\">fire your hamstrings and glutes<\/a>, forcing your quads to play more of a supporting role, which creates good muscular habits and can help prevent potential knee pain.<\/p>\n<h2>Deadlifting will help you hold onto solid running form longer.<\/h2>\n<p>Again, done correctly, deadlifts train scapular rotation, which will contribute to a nice upright, solid torso. Not only is an upright torso more efficient while running, but that scapular rotation will help keep your airways open. Form is one of the first things to go during a long race as the fatigue sets in and you slump forward, but deadlifting will help you avoid that and stay upright, which will\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/5-ways-to-become-a-stronger-long-course-runner\/\">give you more endurance<\/a>. Another benefit of a strong upper body, particularly arms and shoulders, is that it\u2019ll help you drive forward during those long days leaning on your hiking poles, or pushing off your legs as you haul arse up climb after climb.<\/p>\n<h2>Deadlifting is time-efficient.<\/h2>\n<p>You can get through an effective deadlift session in 30 minutes flat, and that includes spending ten minutes or so mobilizing before you start. There are a number of rep schemes you can follow, but lifting for power and overall strength, not muscle gain, is the goal here. You want to be lifting in rep ranges that will overload the muscles and\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/advanced-strength-training-techniques-for-endurance-athletes\/\">trigger the training response you want.<\/a><\/p>\n<p>Lifting heavy weights (comparative to your own ability) for 4-6 reps will achieve that power. Try the 5\u00d75 formula, in which you warm up with some lighter sets before completing 5 sets of 5 reps at a challenging weight. Another method I\u2019ve found to be really effective is the Maximum Sustainable Power (MSP) method, created by Jacques DeVore, in which you build up to a heavy set of 5 before dropping down to sets of 4, 3, 2 and 2 again.<\/p>\n<h2>Deadlifting is actually fun!<\/h2>\n<p>I\u2019m not advocating making a spectacle of yourself, training topless in the gym and screaming mid-lift to draw attention to your incredible feats of raw strength (seriously\u2026 I\u2019m not). But it is gratifying to challenge your body in a new way, and there\u2019s a quiet sense of achievement to be had when you find yourself warming up with weights that had felt beyond heavy weeks before.<\/p>\n<p>You can even brag about your progress on social media, just be sure to add that you\u2019re only doing it to help your running\u2026<\/p>\n<p><em>See the progression below to get started<\/em><\/p>\n<h2>Step one:<\/h2>\n<p><a href=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-11979\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1-1024x683.jpg\" sizes=\"(max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1-1024x683.jpg 1024w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1-300x200.jpg 300w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1-768x512.jpg 768w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1-600x400.jpg 600w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153136\/18275-deadlifting-for-runners-Step-1.jpg 1200w\" alt=\"\" width=\"1024\" height=\"683\" \/><\/a><\/p>\n<h2>Step two:<\/h2>\n<p><a href=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-11980\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2-1024x683.jpg\" sizes=\"(max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2-1024x683.jpg 1024w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2-300x200.jpg 300w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2-768x512.jpg 768w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2-600x400.jpg 600w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153138\/18275-deadlifting-for-runners-Step-2.jpg 1200w\" alt=\"\" width=\"1024\" height=\"683\" \/><\/a><\/p>\n<h2>Step three:<\/h2>\n<p><a href=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-11981\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3-1024x683.jpg\" sizes=\"(max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3-1024x683.jpg 1024w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3-300x200.jpg 300w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3-768x512.jpg 768w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3-600x400.jpg 600w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153140\/18275-deadlifting-for-runners-Step-3.jpg 1200w\" alt=\"\" width=\"1024\" height=\"683\" \/><\/a><\/p>\n<h2>Step 4:<\/h2>\n<p><a href=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-12020\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4-1024x683.jpg\" sizes=\"(max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4-1024x683.jpg 1024w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4-300x200.jpg 300w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4-768x512.jpg 768w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4-600x400.jpg 600w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/31110902\/18275-deadlifting-for-runners-step-4.jpg 1200w\" alt=\"\" width=\"1024\" height=\"683\" \/><\/a><\/p>\n<h2>Easy! Just remember to keep a hip-width stance and a flat back.<\/h2>\n<h2>You don\u2019t want to look like this:<\/h2>\n<\/div>\n<p>&nbsp;<\/p>\n<div>\n<h2><a href=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-11982 alignleft\" src=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form-1024x570.jpg\" sizes=\"(max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form-1024x570.jpg 1024w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form-300x167.jpg 300w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form-768x428.jpg 768w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form-600x334.jpg 600w, https:\/\/wpassets.trainingpeaks.com\/wp-content\/uploads\/2018\/10\/29153149\/18275-deadlifting-for-runners-Bad-Form.jpg 1200w\" alt=\"\" width=\"1024\" height=\"570\" \/><\/a><\/h2>\n<div class=\"u-text-center u-mt-16 u--mb-8\">\n<p class=\"u-block\">\n<\/div>\n<h2 class=\"u-text-center\">Athletes\u2019 Choice Winner: Running<\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"authorBio\" class=\"article-module--authorContainer--3dPMA u-mb-10\">\n<div class=\"o-container\">\n<div class=\"u-flex u-flex-col u-items-center u-justify-center u-text-center lg:u-flex-row lg:u-text-left\"><\/div>\n<\/div>\n<\/div>\n<footer class=\"u-flex-no-shrink u-bg-grey-darkest u-pt-16 u-px-2 u-w-full u-pin-b u--mt-px\">\n<div class=\"o-container\">\n<div class=\"footer-wrapper\"><\/div>\n<\/div>\n<div class=\"u-py-20 u-text-center u-text-grey-dark u-text-sm\">\n<hr \/>\n<\/div>\n<\/footer>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Five Ways Runners Can Benefit From Deadlifting DECEMBER 9, 2018\u00a0\u00b7 BY\u00a0MATT PEARCE When runners think of strength training, many go straight to the squat. But the deadlift is actually a more effective exercise that can be less disruptive to your training. When people realize that\u00a0strength training can help their running, they often gravitate towards [&hellip;]<\/p>\n","protected":false},"author":130,"featured_media":16937,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[62],"tags":[],"class_list":["post-16939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingpeaks-fr"],"yoast_head":"<title>Cinq fa\u00e7ons dont les coureurs peuvent b\u00e9n\u00e9ficier du soulev\u00e9 de terre - Triathlon Canada<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.triathloncanada.com\/fr\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cinq fa\u00e7ons dont les coureurs peuvent b\u00e9n\u00e9ficier du soulev\u00e9 de terre - Triathlon Canada\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Five Ways Runners Can Benefit From Deadlifting DECEMBER 9, 2018\u00a0\u00b7 BY\u00a0MATT PEARCE When runners think of strength training, many go straight to the squat. 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When people realize that\u00a0strength training can help their running, they often gravitate towards [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.triathloncanada.com\/fr\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\/\" \/>\n<meta property=\"og:site_name\" content=\"Triathlon Canada\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-13T00:12:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-02-13T00:20:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/18275-deadlifting-for-runners-blog-1200x675.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Chris Dornan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Chris Dornan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\\\/\"},\"author\":{\"name\":\"Chris Dornan\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/#\\\/schema\\\/person\\\/a6e0e454c343c7846fa42331f5f18442\"},\"headline\":\"Cinq fa\u00e7ons dont les coureurs peuvent b\u00e9n\u00e9ficier du soulev\u00e9 de terre\",\"datePublished\":\"2019-02-13T00:12:16+00:00\",\"dateModified\":\"2019-02-13T00:20:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\\\/\"},\"wordCount\":744,\"image\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.triathloncanada.com\\\/wp-content\\\/uploads\\\/18275-deadlifting-for-runners-blog-1200x675.jpg\",\"articleSection\":[\"TrainingPeaks\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\\\/\",\"url\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/cinq-facons-dont-les-coureurs-peuvent-beneficier-du-souleve-de-terre\\\/\",\"name\":\"Cinq fa\u00e7ons dont les coureurs peuvent b\u00e9n\u00e9ficier du soulev\u00e9 de terre - 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But the deadlift is actually a more effective exercise that can be less disruptive to your training. 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