courir en ville

How to run in the city?

Remain faithful to the fundamentals

Whether you are focusing exclusively on running or taking part in GPP workshops (general physical preparedness), sessions should always begin with a warm-up.

- Jog for at least twenty minutes, gradually building up your pace, before starting on sequences of exercises (such as running up steps or doing press-up and sit-up reps).

- Plan your workout to include alternating active sequences (running and GPP) and recovery.

- Stop exercising immediately if you feel unwell (too out of breath, dizzy, etc.).


What is GPP?

General physical preparedness is – as its name suggests – a training technique that uses both the upper and lower body.

- The aim: to develop a balanced muscle structure.

- Advantages: prevents injuries and improves endurance.

- Techniques used: using your body weight and street furniture (benches, chairs, steps).

- Types of exercise: sit-ups, core strengthening, press-ups, step-ups, lunges, jumps…


Faire preuve de progressivité

You're not Zatopek or Rambo! Your desire to become a better athlete shouldn't make you forget one of the essentials of balanced training: respecting gradual progress.


What you can do:

- Identify urban areas before your session that could be used for training. Steps, parks and gardens…

- Listen to your body and do not exercise if you are too stiff.

- Don't launch yourself into exercises or reps that are too demanding or ambitious.

- Give yourself recovery periods. This is true for both running and GPP. So make sure you completely rest on certain days, or do activities such as swimming and yoga.


Up the intensity

Circuits that link together aerobic exercise (running) with muscle strength (in the most general sense) can give spectacular results if they are performed correctly and with the right level of intensity.


What you can do:

- A moderate level of breathlessness should be maintained throughout so-called "high intensity" circuits. To do so, make sure you include short recovery phases during the workout. Generally, 10 seconds of recovery for 30 seconds of exercise should be enough.

- Alternate the muscle groups you use to maintain a good level of effort throughout your circuit.


Some US studies have proven that a few minutes of high intensity training (both aerobic and muscular) produces molecular changes in the muscle fibres that are comparable to the changes observed after several hours of running.