{"id":8736,"date":"2019-04-12T12:52:56","date_gmt":"2019-04-12T10:52:56","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=8736"},"modified":"2019-05-23T18:57:21","modified_gmt":"2019-05-23T16:57:21","slug":"10-conseils-a-suivre-pendant-un-marathon","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/10-conseils-a-suivre-pendant-un-marathon\/","title":{"rendered":"10 conseils \u00e0 suivre pendant son marathon"},"content":{"rendered":"<p>Le marathon, distance reine de la course sur route, est une \u00e9preuve difficile, qui n\u00e9cessite une bonne pr\u00e9paration. Il peut cependant arriver que malgr\u00e9 toutes les pr\u00e9cautions que l&rsquo;on prenne, quelque chose ne se passe pas comme pr\u00e9vu.<\/p>\n\n\n\n<p>Nous livrons ici <strong>10 conseils \u00e0 suivre pendant un marathon<\/strong>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<figure class=\"wp-block-image\"><noscript><img width=\"1200\" height=\"800\" src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230.jpg?fit=629%2C420&amp;ssl=1\" alt class=\"wp-image-8743\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230.jpg 1200w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-900x600.jpg 900w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><\/noscript><img width=\"1200\" height=\"800\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201200%20800%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-8743 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201200%20800%22%3E%3C%2Fsvg%3E 1200w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230.jpg 1200w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230-900x600.jpg 900w\" data-src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/04\/Marathon-Namur-230.jpg?fit=629%2C420&amp;ssl=1\"><\/figure>\n\n\n\n<h3>\u00c0 faire pendant un marathon<\/h3>\n\n\n\n<ul><li><strong>S&rsquo;accrocher \u00e0 un meneur d&rsquo;allure.<\/strong> Si vous n&rsquo;en \u00eates pas \u00e0 votre premier marathon, et que vous visez un chrono en particulier, il est int\u00e9ressant de rep\u00e9rer le meneur d&rsquo;allure qui pourra vous guider pour r\u00e9aliser votre objectif. Sa r\u00e9gularit\u00e9 est une aide pr\u00e9cieuse !<\/li><li><strong>D\u00e9tendre ses \u00e9paules et bouger ses orteils.<\/strong> Les \u00e9paules sont des points de tension, qui ont besoin d&rsquo;\u00eatre rel\u00e2ch\u00e9s. Combien de fois une s\u00e9ance se termine avec les trap\u00e8zes contract\u00e9s ? Il est important de compter le moins de points de tension possible dans son corps lorsque l&rsquo;on court un marathon. C&rsquo;est de l&rsquo;\u00e9nergie \u00e9conomis\u00e9e pour tenir la dur\u00e9e. De plus, bouger vos orteils les aideront \u00e0 faire circuler le sang plus facilement, et donc \u00e0 rester plus dynamique.<\/li><li><strong>V\u00e9rifier r\u00e9guli\u00e8rement ses temps de passage. <\/strong>Qu&rsquo;on vise un chrono ou pas, il est important de savoir d&rsquo;avoir des rep\u00e8res sur le temps de passage : le 10k, le semi, et les derniers kilom\u00e8tres sur un marathon. Le but est de ne pas trop s&#8217;emballer dans la premi\u00e8re moiti\u00e9. Une allure trop rapide sur le premier semi pourrait mettre votre r\u00e9ussite en p\u00e9ril, et surtout rendre votre course plus difficile \u00e0 terminer. Il est donc important de respecter les \u00ab&nbsp;allures marathon&nbsp;\u00bb travaill\u00e9es \u00e0 l&rsquo;entra\u00eenement.<\/li><li><strong>Partir avec du mat\u00e9riel \u00e9prouv\u00e9 \u00e0 l&rsquo;entra\u00eenement.<\/strong> Que ce soit concernant tes v\u00eatements, votre alimentation ou votre hydratation, <a href=\"https:\/\/frequence-running.com\/blog\/attention-aux-changements-dequipement-de-derniere-minu\/\"><strong>ce n&rsquo;est pas le moment d&rsquo;innover<\/strong><\/a> ! Reste sur les valeurs s\u00fbres et \u00e9vite les mauvaises surprises.<\/li><li><strong>Ne pas oublier de sourire !<\/strong> Il faut profiter de ce moment rare. L&rsquo;entra\u00eenement est derri\u00e8re vous, alors habillez-vous de votre plus beau sourire, et vivez chaque seconde avec bonheur ! Souriez aux organisateurs, aux b\u00e9n\u00e9voles, au public venu encourager. Mais souriez aussi aux autres coureurs, c&rsquo;est de l&rsquo;\u00e9nergie positive.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"800\" height=\"166\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" class=\"wp-image-6414\" 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 width=\"800\" height=\"166\" 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\" class=\"wp-image-6414 lazyload\" 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><\/figure>\n\n\n\n<p>Et d&rsquo;un autre c\u00f4t\u00e9, certaines petites erreurs peuvent rendre votre course inconfortable, voire mettre votre objectif en p\u00e9ril.  <\/p>\n\n\n\n<h3>\u00c0 ne pas faire pendant un marathon<\/h3>\n\n\n\n<ul><li><strong>Ne <a href=\"https:\/\/frequence-running.com\/blog\/attention-aux-changements-dequipement-de-derniere-minu\/\">courez pas avec un mat\u00e9riel nouveau,<\/a> non test\u00e9 sur entra\u00eenement !<\/strong> On sait \u00e0 quel point le salon de la course est tentant. Achetez mais n&rsquo;utilisez pas tout de suite votre nouveau mat\u00e9riel. Pour cela, il faut l&rsquo;avoir test\u00e9 auparavant !<\/li><li><strong>Ne partez pas trop vite.<\/strong> Il est normal d&rsquo;\u00eatre excit\u00e9 par l&rsquo;enjeu, mais il faut savoir se canaliser. Un marathon fait 42,195 kilom\u00e8tres, il faut les tenir !<\/li><li><strong>Ne sautez pas les premiers <a href=\"https:\/\/frequence-running.com\/blog\/comment-se-ravitailler-sur-10k-semi-marathon-ou-marathon\/\">ravitaillements<\/a><\/strong>. Mangez de petites quantit\u00e9s et buvez des petites gorg\u00e9es. N&rsquo;attendez pas la soif ou le coup de mou pour vous alimenter.<\/li><li><strong>Ne laissez pas les autres coureurs fixer votre allure<\/strong>. Vous avez tous le m\u00eame objectif : terminer cette course. Mais ne cherchez pas \u00e0 vous comparer \u00e0 eux et \u00e0 leur exp\u00e9rience ! Concentrez vous sur vos sensations et votre allure.<\/li><li><strong><a href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\">Hydratez vous <\/a>mais n&rsquo;abusez pas de l&rsquo;eau aux ravitaillements<\/strong>. Une <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa043901#t=abstract\"><strong>\u00e9tude m\u00e9dicale r\u00e9cente<\/strong><\/a> sur le marathon de Boston \u00e0 prouv\u00e9 que 13% des coureurs avaient bu trop d&rsquo;eau, au point de mettre en danger leur sant\u00e9.<\/li><\/ul>\n\n\n\n<p>Ces conseils \u00e0 suivre pendant un marathon sont pr\u00e9cieux pour pr\u00e9server votre objectif. Mais rassurez-vous, si vous avez suivi une <a href=\"https:\/\/frequence-running.com\/running-app.html\"><strong>pr\u00e9paration FREQUENCE running<\/strong><\/a>, tout devrait bien se passer.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le marathon, distance reine de la course sur route, est une \u00e9preuve difficile, qui n\u00e9cessite une bonne pr\u00e9paration. Il peut cependant arriver que malgr\u00e9 toutes les pr\u00e9cautions que l&rsquo;on prenne, quelque chose ne se passe pas comme pr\u00e9vu. Nous livrons ici 10 conseils \u00e0 suivre pendant un marathon.<\/p>\n","protected":false},"author":1,"featured_media":8746,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[21],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 conseils \u00e0 suivre pendant son marathon - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Nous livrons ici quelques conseils \u00e0 suivre pendant un marathon. 10 choses \u00e0 faire et \u00e0 ne pas faire pendant un marathon et pr\u00e9server son objectif.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/10-conseils-a-suivre-pendant-un-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 conseils \u00e0 suivre pendant son marathon - 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