{"id":3011,"date":"2017-11-09T15:23:13","date_gmt":"2017-11-09T14:23:13","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=3011"},"modified":"2017-11-09T15:27:32","modified_gmt":"2017-11-09T14:27:32","slug":"preparer-ptit-dej-footing","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/preparer-ptit-dej-footing\/","title":{"rendered":"Comment bien pr\u00e9parer une course ?"},"content":{"rendered":"<p><i><span style=\"font-weight: 400;\">\u201cM\u00eame si l\u2019entra\u00eenement r\u00e9gulier est le <strong>1er crit\u00e8re de r\u00e9ussite<\/strong> lors d\u2019une course, d\u2019autres facteurs sont \u00e0 prendre en compte pour courir sereinement, nous vous les d\u00e9taillons\u201d<\/span><\/i><\/p>\n<p><!--more--><\/p>\n<p><noscript><img class=\"aligncenter size-full wp-image-3019\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates.jpg\" alt width=\"800\" height=\"585\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates-300x219.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates-768x562.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter size-full wp-image-3019 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20585%22%3E%3C%2Fsvg%3E\" alt width=\"800\" height=\"585\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20585%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates-300x219.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates-768x562.jpg 768w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/pates.jpg\"><\/p>\n<p><span style=\"font-weight: 400;\">Beaucoup de coureurs font l\u2019erreur de trop manger avant une course par peur de manquer d\u2019\u00e9nergie.&nbsp;<\/span><span style=\"font-weight: 400;\">Cependant, lors d\u2019un effort intense, le sang est envoy\u00e9 en priorit\u00e9 vers vos muscles, laissant moins d\u2019\u00e9nergie pour la digestion.&nbsp;<\/span><span style=\"font-weight: 400;\">Il est donc recommand\u00e9 de manger <strong>3 \u00e0 4 heures avant votre course<\/strong> et d\u2019\u00e9viter les aliments difficiles \u00e0 dig\u00e9rer<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span><strong>les fibres pr\u00e9sentes dans le pain et les l\u00e9gumes crus<\/strong><\/li>\n<li><strong> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;les l\u00e9gumes secs type haricot blancs, lentilles<\/strong><\/li>\n<li><strong> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;les plats trop gras en g\u00e9n\u00e9ral<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">L\u2019erreur inverse serait de ne <a href=\"http:\/\/frequence-running.com\/blog\/miam-o-fruits\/\"><strong>pas manger avant la course<\/strong><\/a>, ce qui provoquerait un manque d\u2019\u00e9nergie et des difficult\u00e9s \u00e0 terminer l\u2019\u00e9preuve.&nbsp;<\/span><span style=\"font-weight: 400;\">Pour \u00e9viter ces d\u00e9sagr\u00e9ments et \u00eatre au top le jour j, nous vous conseillons de tester pendant votre entra\u00eenement plusieurs types de repas, 3 \u00e0 4 heures avant <a href=\"http:\/\/frequence-running.com\/blog\/sortie-longue\/\"><strong>une longue sortie<\/strong><\/a>. Comme cela pas besoin de vous prendre la t\u00eate avant votre course, vous saurez d\u00e9j\u00e0 ce qui vous convient avant un effort important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Afin d\u2019\u00e9viter un stress inutile et de vous pr\u00e9parer au mieux physiquement et mentalement \u00e0 l\u2019effort qui va suivre, pensez \u00e0 pr\u00e9parer <strong>un protocole de pr\u00e9paration<\/strong> avant votre course.&nbsp;<\/span><\/p>\n<h2>Comment s&rsquo;\u00e9chauffer avant une course ?<\/h2>\n<h3><noscript><img class=\"aligncenter size-full wp-image-3016\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing.jpg\" alt width=\"800\" height=\"533\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter size-full wp-image-3016 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20533%22%3E%3C%2Fsvg%3E\" alt width=\"800\" height=\"533\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20533%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing-768x512.jpg 768w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/footing.jpg\"><\/h3>\n<h3><span style=\"font-weight: 400;\">1ere \u00e9tape &#8211; le footing<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>Un footing de 20-30 min \u00e0 faible intensit\u00e9<\/strong> (60% de votre VMA) va vous permettre d\u2019activer les grandes fonctions de l\u2019organisme et de r\u00e9chauffer votre syst\u00e8me musculo-tendineux en douceur.<\/span><\/p>\n<p><noscript><img class=\"aligncenter size-full wp-image-3017\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites.jpg\" alt width=\"800\" height=\"422\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites-300x158.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites-768x405.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter size-full wp-image-3017 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20422%22%3E%3C%2Fsvg%3E\" alt width=\"800\" height=\"422\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20422%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites-300x158.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites-768x405.jpg 768w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/ligne-droites.jpg\"><\/p>\n<h3><span style=\"font-weight: 400;\">2\u00e8me \u00e9tape &#8211; les lignes droites<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sur une distance de <strong>100 m\u00e8tres<\/strong>, encha\u00eenez deux acc\u00e9l\u00e9rations progressives puis courez \u00e0 votre vitesse cible de la course sur la. <\/span><span style=\"font-weight: 400;\">Il est indispensable que vous preniez le temps de d\u00e9c\u00e9l\u00e9rer <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dernier conseil, n\u2019oubliez pas pourquoi vous courrez, profitez du moment et prenez du plaisir !<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cM\u00eame si l\u2019entra\u00eenement r\u00e9gulier est le 1er crit\u00e8re de r\u00e9ussite lors d\u2019une course, d\u2019autres facteurs sont \u00e0 prendre en compte pour courir sereinement, nous vous les d\u00e9taillons\u201d<\/p>\n","protected":false},"author":1,"featured_media":3015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,21],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment bien pr\u00e9parer une course ? 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