{"id":849,"date":"2019-02-21T10:46:01","date_gmt":"2019-02-21T09:46:01","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=849"},"modified":"2020-06-26T16:25:38","modified_gmt":"2020-06-26T14:25:38","slug":"5-secrets-pour-reussir-le-semi-marathon-de-paris","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/5-secrets-pour-reussir-le-semi-marathon-de-paris\/","title":{"rendered":"5 conseils pour r\u00e9ussir le semi-marathon de Paris"},"content":{"rendered":"<p>Dans quelques jours, de nombreux <a href=\"https:\/\/frequence-running.com\/blog\/nos-ambassadeurs-lancent-le-groupe-frequence-runners\/\"><strong>FREQUENCE Runners<\/strong><\/a>&nbsp;s&rsquo;\u00e9lanceront au d\u00e9part d&rsquo;un tout nouveau parcours pour le semi-marathon de Paris. Une course d&rsquo;exception en plein de&nbsp;c\u0153ur de Paris sous un grand soleil pr\u00e9voit <strong><a href=\"http:\/\/www.meteofrance.com\/previsions-meteo-france\/paris-12e-arrondissement\/75012\">M\u00e9t\u00e9o France<\/a>&nbsp;<\/strong>\ud83e\udd23. L&rsquo;objectif est simple, faire tomber le chrono ou terminer pour la premi\u00e8re fois cette distance \ud83d\ude42. Nous vous d\u00e9voilons notre top 5 des petits secrets pour bien r\u00e9ussir votre semi-marathon.<\/p>\n<p><!--more--><\/p>\n<p><noscript><img class=\"size-full wp-image-8072\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031.jpg\" alt width=\"3331\" height=\"2221\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031.jpg 3331w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-1280x853.jpg 1280w\" sizes=\"(max-width: 3331px) 100vw, 3331px\"><\/noscript><img class=\"size-full wp-image-8072 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203331%202221%22%3E%3C%2Fsvg%3E\" alt width=\"3331\" height=\"2221\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203331%202221%22%3E%3C%2Fsvg%3E 3331w\" sizes=\"(max-width: 3331px) 100vw, 3331px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031.jpg 3331w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031-1280x853.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/20180304SMP0031.jpg\"><\/p>\n<p>C&rsquo;est l&rsquo;accumulation de petits d\u00e9tails dans votre pr\u00e9paration au semi-marathon qui feront une course r\u00e9ussie. Depuis plus de 3 ans, nous accompagnons des milliers de FREQUENCE Runners sur cet objectif et voici nos derni\u00e8res recommandations avant le grand Jour.<\/p>\n<h3><strong><span style=\"color: #083252;\">Le premier secret (tr\u00e8s recommand\u00e9) : Utiliser l&rsquo;application FREQUENCE Running pour suivre un plan d&rsquo;entra\u00eenement<\/span><\/strong><\/h3>\n<h3><noscript><img class=\"aligncenter size-full wp-image-8075\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris.png\" alt width=\"1080\" height=\"2048\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris.png 1080w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-158x300.png 158w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-768x1456.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-540x1024.png 540w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-900x1707.png 900w\" sizes=\"(max-width: 1080px) 100vw, 1080px\"><\/noscript><img class=\"aligncenter size-full wp-image-8075 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201080%202048%22%3E%3C%2Fsvg%3E\" alt width=\"1080\" height=\"2048\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201080%202048%22%3E%3C%2Fsvg%3E 1080w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris.png 1080w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-158x300.png 158w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-768x1456.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-540x1024.png 540w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris-900x1707.png 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/02\/semi-paris.png\"><\/h3>\n<p>Suivre un plan d&rsquo;entra\u00eenement personnalis\u00e9 FREQUENCE Running. Pourquoi ? <a href=\"http:\/\/frequence-running.com\/\"><strong>L&rsquo;application de running<\/strong><\/a>&nbsp;s&rsquo;adapte \u00e0 votre profil de coureur et vous propose le meilleur des plans d&rsquo;entra\u00eenement. Au fur \u00e0 mesure de votre progression, le plan d&rsquo;entra\u00eenement s&rsquo;ajuste et progresse en fonction de votre VMA. Bon, pour dimanche, c&rsquo;est un peu tard, mais n&rsquo;h\u00e9sitez pas pour vos prochaines courses !<\/p>\n<h4><strong><span style=\"color: #083252;\">Le deuxi\u00e8me secret : Garder ses habitudes alimentaire<\/span><\/strong><\/h4>\n<p><noscript><img class=\"alignnone size-full wp-image-856\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2.jpg\" alt width=\"1024\" height=\"429\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2-300x126.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2-768x322.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2-900x377.jpg 900w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img class=\"alignnone size-full wp-image-856 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20429%22%3E%3C%2Fsvg%3E\" alt width=\"1024\" height=\"429\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20429%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2-300x126.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2-768x322.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2-900x377.jpg 900w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/AlimentationSante2.jpg\"><\/p>\n<p>Sur la derni\u00e8res semaine avant la course, gardez votre <strong><a href=\"https:\/\/frequence-running.com\/blog\/5-mythes-lalimentation-coureur\/\">alimentation habituelle<\/a><\/strong>, il ne faudrait pas perturber votre corps avec une alimentation in\u00e9dite pour la course. Pensez \u00e0 bien vous <strong><a href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\">hydrater<\/a><\/strong>, et nous vous conseillions de consommer la veille&nbsp;: 50 cl de l&rsquo;eau H\u00e9par qui est riche en magn\u00e9sium.<\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener noreferrer\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n<h3><span style=\"color: #083252;\"><strong>Le troisi\u00e8me secret : Manger un g\u00e2teau \u00e9nerg\u00e9tique sport avant le d\u00e9part<\/strong><\/span><\/h3>\n<p><noscript><img class=\"size-full wp-image-857 aligncenter\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/8a8c3b931498f3bbb636a1f04f5714e7.jpg\" alt width=\"500\" height=\"333\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/8a8c3b931498f3bbb636a1f04f5714e7.jpg 500w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/8a8c3b931498f3bbb636a1f04f5714e7-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/noscript><img class=\"size-full wp-image-857 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20333%22%3E%3C%2Fsvg%3E\" alt width=\"500\" height=\"333\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20333%22%3E%3C%2Fsvg%3E 500w\" sizes=\"(max-width: 500px) 100vw, 500px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/8a8c3b931498f3bbb636a1f04f5714e7.jpg 500w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/8a8c3b931498f3bbb636a1f04f5714e7-300x200.jpg 300w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/8a8c3b931498f3bbb636a1f04f5714e7.jpg\"><\/p>\n<p>Un <strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-semi-marathon.html\">semi-marathon<\/a><\/strong> est une course longue et votre d\u00e9pense \u00e9nerg\u00e9tique est tr\u00e8s importante. Pour \u00e9viter de manquer de force pendant l&rsquo;effort, faites le plein de glucides, lipides, min\u00e9raux et magn\u00e9sium.<\/p>\n<p>Vous pouvez consommer votre g\u00e2teau \u00e9nerg\u00e9tique en deux temps : une petite part la veille au dessert et surtout quelques heures avant la course (manger l&rsquo;\u00e9quivalent d&rsquo;un tiers du g\u00e2teau). Vous serez au top pour parcourir 21km !<\/p>\n<h3><span style=\"color: #083252;\"><strong>Le quatri\u00e8me secret : Bien s&rsquo;hydrater pendant la course !<\/strong><\/span><\/h3>\n<p><noscript><img class=\"wp-image-858 aligncenter\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/hydratation-4.jpg\" alt width=\"537\" height=\"370\"><\/noscript><img class=\"wp-image-858 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20537%20370%22%3E%3C%2Fsvg%3E\" alt width=\"537\" height=\"370\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/02\/hydratation-4.jpg\"><\/p>\n<p><strong><a href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\">Pensez \u00e0 bien vous hydrater<\/a><\/strong>. Pas seulement le jour de la course mais la veille aussi. Pendant la course, prenez une petite gorg\u00e9e d&rsquo;eau avec un peu de sucre tous les 5kms, (nous avons \u00e9crit un article d\u00e9di\u00e9 sur le <strong><a href=\"https:\/\/frequence-running.com\/blog\/comment-se-ravitailler-sur-10k-semi-marathon-ou-marathon\/\">ravitaillement<\/a><\/strong>). L&rsquo;effet rapide du sucre vous donnera un coup de boost entre le 15\u00e8me et 20\u00e8me kilom\u00e8tre. Si vous transportez une petite gourde, regardez <strong><a href=\"https:\/\/frequence-running.com\/blog\/boissons-effort-sport\/\">notre recette de boisson \u00e9nerg\u00e9tique<\/a><\/strong>. Vous pouvez en consommer juste avant le d\u00e9part \u00e9galement.<\/p>\n<h3><strong><span style=\"color: #083252;\">Le Cinqui\u00e8me secret : S&rsquo;\u00e9quiper l\u00e9ger&nbsp;<\/span><\/strong><\/h3>\n<p><noscript><img class=\"alignnone wp-image-93 size-full\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence.jpg\" alt=\"equipement FREQUENCE Running\" width=\"960\" height=\"735\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence-300x230.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence-768x588.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence-900x689.jpg 900w\" sizes=\"(max-width: 960px) 100vw, 960px\"><\/noscript><img class=\"alignnone wp-image-93 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20960%20735%22%3E%3C%2Fsvg%3E\" alt=\"equipement FREQUENCE Running\" width=\"960\" height=\"735\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20960%20735%22%3E%3C%2Fsvg%3E 960w\" sizes=\"(max-width: 960px) 100vw, 960px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence-300x230.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence-768x588.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence-900x689.jpg 900w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/Team-frequence.jpg\"><\/p>\n<p>Prenez soin de choisir de <strong><a href=\"https:\/\/frequence-running.com\/blog\/choisir-ses-chaussures\/\">bonnes chaussures<\/a><\/strong>, l\u00e9g\u00e8res mais avec de l&rsquo;amorti. Le bitume n&rsquo;est pas le <strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">terrain id\u00e9al<\/a><\/strong> pour pr\u00e9server les genoux, les tendons etc&#8230;<\/p>\n<p>Et si vous souhaitez avoir des encouragements, tout au long du parcours, n&rsquo;h\u00e9sitez pas \u00e0 porter un t-shirt de la communaut\u00e9 des FREQUENCE Runners disponible sur notre <strong><a href=\"https:\/\/frequence-running.com\/shop.html\">shop en ligne<\/a>.<\/strong><\/p>\n<p><strong>Si vous suivez tous ces petits secrets, votre semi-marathon de Paris ne sera que du plaisir ! Parole de runner ! Allez \u00e0 dimanche&nbsp;\u2614\ufe0f<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans quelques jours, de nombreux FREQUENCE Runners\u00a0s&rsquo;\u00e9lanceront au d\u00e9part d&rsquo;un tout nouveau parcours pour le semi-marathon de Paris. Une course d&rsquo;exception en plein de\u00a0c\u0153ur de Paris sous un grand soleil pr\u00e9voit M\u00e9t\u00e9o France\u00a0\ud83e\udd23. L&rsquo;objectif est simple, faire tomber le chrono ou terminer pour la premi\u00e8re fois cette distance \ud83d\ude42. Nous vous d\u00e9voilons notre top 5 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[30,29],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 conseils pour un semi-marathon de Paris r\u00e9ussi - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Chaque ann\u00e9e, de nombreux FREQUENCE Runners\u00a0sont au d\u00e9part du semi-marathon de Paris. 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