{"id":974,"date":"2017-04-04T17:11:16","date_gmt":"2017-04-04T15:11:16","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=974"},"modified":"2019-09-23T17:50:17","modified_gmt":"2019-09-23T15:50:17","slug":"5-conseils-pour-reussir-son-marathon","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/5-conseils-pour-reussir-son-marathon\/","title":{"rendered":"5 conseils pour \u00e9viter le mur du 30 \u00e8me kilom\u00e8tre sur un marathon"},"content":{"rendered":"<p>La p\u00e9riode <a href=\"http:\/\/frequence-running.com\/blog\/top-5-des-marathons-en-france\/\"><strong>des marathons approche \u00e0 grandes foul\u00e9es<\/strong><\/a>, un \u00e9v\u00e9nement incontournable pour tous les coureurs ! Une course g\u00e9niale, mais qui peut s&rsquo;av\u00e9rer difficile dans sa deuxi\u00e8me partie.&nbsp;Suivez notre guide pour \u00e9viter de finir avec des crampes !<\/p>\n<p>Nous vous proposons 5 conseils \u00e0 suivre pour r\u00e9ussir votre marathon et prendre \u00e9norm\u00e9ment de plaisir tout en \u00e9vitant le <span style=\"color: #083252;\"><strong>l\u00e9gendaire \u00ab&nbsp;mur&nbsp;\u00bb du 30\u00e8me kilom\u00e8tre.<\/strong><\/span><\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_984\" style=\"width: 2058px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-984\" class=\"wp-image-984 size-full\" title=\"Marathon de paris\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o.jpg\" alt=\"Marathon de paris\" width=\"2048\" height=\"1365\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-1280x853.jpg 1280w\" sizes=\"(max-width: 2048px) 100vw, 2048px\"><\/noscript><img aria-describedby=\"caption-attachment-984\" class=\"wp-image-984 size-full lazyload\" title=\"Marathon de paris\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202048%201365%22%3E%3C%2Fsvg%3E\" alt=\"Marathon de paris\" width=\"2048\" height=\"1365\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202048%201365%22%3E%3C%2Fsvg%3E 2048w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o-1280x853.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/04\/12909605_1374065675952744_804848788059299213_o.jpg\"><p id=\"caption-attachment-984\" class=\"wp-caption-text\">D\u00e9part du marathon de Paris &#8211; Plus de 40 000 coureurs sur la ligne de d\u00e9part&#8230;<\/p><\/div>\n<h3><strong><span style=\"color: #1dd3d1;\">Conseil n\u00b01 &#8211; TON \u00c9NERGIE, TU ECONOMISERAS<\/span><\/strong><\/h3>\n<p><noscript><img class=\"aligncenter\" src=\"https:\/\/media.giphy.com\/media\/l2JHVUriDGEtWOx0c\/giphy.gif\"><\/noscript><img class=\"aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/media.giphy.com\/media\/l2JHVUriDGEtWOx0c\/giphy.gif\"><\/p>\n<p>On dit souvent que la course commence r\u00e9ellement au 30\u00e8me kilom\u00e8tre et c&rsquo;est vrai ! Faites attention \u00e0 ne pas vous enflammer sur la premi\u00e8re partie car vous pouvez le payer tr\u00e8s cher sur la fin de course.<\/p>\n<p><strong>Conseil \u00e0 suivre&nbsp;:<\/strong> &nbsp;<em>On maintient le frein \u00e0 main sur le premier semi.<\/em><\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\"><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><strong><span style=\"color: #1dd3d1;\">Conseil n\u00b02 &#8211; GLUCIDES ET LIPIDES, TU STOCKERAS<\/span><\/strong><\/h3>\n<p><noscript><img class=\"aligncenter\" src=\"https:\/\/media.giphy.com\/media\/3osxY7eI6enqNBo2mQ\/giphy.gif\"><\/noscript><img class=\"aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/media.giphy.com\/media\/3osxY7eI6enqNBo2mQ\/giphy.gif\"><\/p>\n<p>Lors d&rsquo;un effort long, d&rsquo;endurance, nos cellules musculaires utilisent 2 sources principales d&rsquo;\u00e9nergie en fonction de l&rsquo;intensit\u00e9 de l&rsquo;effort et de sa dur\u00e9e :<\/p>\n<p><strong>Des glucides pour aller plus vite :<\/strong><\/p>\n<p>Pr\u00e9sents dans le sang et stock\u00e9s sous forme de glycog\u00e8nes dans les muscles et le foie.<\/p>\n<p><strong>Des lipides pour aller plus loin :<\/strong><\/p>\n<p>Stock\u00e9s sous forme de triglyc\u00e9rides dans les tissus adipeux et les muscles.<\/p>\n<p><strong>Conseil \u00e0 suivre :<\/strong> Sans bousculer votre <strong><a href=\"https:\/\/frequence-running.com\/blog\/5-mythes-lalimentation-coureur\/\">r\u00e9gime alimentaire<\/a><\/strong>, int\u00e9grez 3 jours avant la course ; des p\u00e2tes,&nbsp;barres de c\u00e9r\u00e9ales, bananes, yaourts, des fruits secs, p\u00e2tes de fruits et buvez 1,5 litre d&rsquo;eau m\u00e9lang\u00e9e avec du malto&nbsp;dans la journ\u00e9e.<\/p>\n<p>Retrouvez notre article sur le&nbsp;<strong><a href=\"http:\/\/frequence-running.com\/blog\/miam-o-fruits\/\">d\u00e9jeuner du sportif<\/a><\/strong><\/p>\n<h3><span style=\"color: #1dd3d1;\">Conseil n\u00b03 &#8211; REL\u00c2CH\u00c9, TU SERAS<\/span><\/h3>\n<p><noscript><img class=\"aligncenter\" src=\"https:\/\/media.giphy.com\/media\/S3wJnSvxofF2U\/giphy.gif\"><\/noscript><img class=\"aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/media.giphy.com\/media\/S3wJnSvxofF2U\/giphy.gif\"><\/p>\n<p>Une semaine avant la course, REL\u00c2CHEZ-VOUS.<\/p>\n<p>Contentez-vous de petits footings de 45min&nbsp;en int\u00e9grant des acc\u00e9l\u00e9rations \u00e0 votre allure marathon ! Pas plus vite.<\/p>\n<p><strong>Conseil \u00e0 suivre :<\/strong> <em>La <a href=\"https:\/\/frequence-running.com\/blog\/attention-aux-changements-dequipement-de-derniere-minu\/\"><strong>veille<\/strong><\/a> de la course, faites une petite balade mais l\u00e2chez les <strong>runnings<\/strong> \ud83d\ude09<\/em><\/p>\n<h3><span style=\"color: #1dd3d1;\">Conseil n\u00b04 &#8211; L&rsquo;AP\u00c9RITIF, TU \u00c9VITERAS<\/span><\/h3>\n<p><noscript><img class=\"aligncenter\" src=\"https:\/\/media.giphy.com\/media\/g69ZPJfLy7hD2\/giphy.gif\"><\/noscript><img class=\"aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/media.giphy.com\/media\/g69ZPJfLy7hD2\/giphy.gif\"><\/p>\n<p>La derni\u00e8re semaine avant le grand jour, ne pensez pas \u00e0 boire de l&rsquo;alcool ou consommer de la charcuterie avec les copains. Ne prenez pas le risque de cumuler trop de toxines dans vos muscles.<\/p>\n<p><strong>Conseil \u00e0 suivre :<\/strong> <em>Restez concentr\u00e9 sur l&rsquo;objectif<\/em><\/p>\n<h3><span style=\"color: #1dd3d1;\">Conseil n\u00b05 &#8211; LENTEMENT, TU COURRAS<\/span><\/h3>\n<h6><noscript><img class=\"aligncenter\" src=\"https:\/\/media.giphy.com\/media\/W6K8MnLAy9W24\/giphy.gif\"><\/noscript><img class=\"aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/media.giphy.com\/media\/W6K8MnLAy9W24\/giphy.gif\"><\/h6>\n<p>Nous vous conseillons de courir les 5 premiers kilom\u00e8tres l\u00e9g\u00e8rement sous votre allure marathon, pour que vous puissiez monter en intensit\u00e9 pendant tout le marathon et vous sentir fort.<\/p>\n<p><strong>Conseil \u00e0 suivre :<\/strong> <em>Commencer cool pour finir fort<\/em><\/p>\n<h4><span style=\"color: #1dd3d1;\">Conseil bonus<\/span><\/h4>\n<p>Et le petit conseil bonus pour r\u00e9aliser une superbe course, c&rsquo;est de se pr\u00e9parer gratuitement avec un <span style=\"color: #083252;\"><strong><a style=\"color: #083252;\" href=\"http:\/\/frequence-running.com\/plan-entrainement-marathon.html\">plan d&rsquo;entra\u00eenement marathon<\/a> <a style=\"color: #083252;\" href=\"http:\/\/frequence-running.com\/index.html\">FREQUENCE Running<\/a><\/strong><\/span> \ud83d\ude42<\/p>\n<p style=\"text-align: center;\">Bon courage \u00e0 tous les marathoniens !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La p\u00e9riode des marathons approche \u00e0 grandes foul\u00e9es, un \u00e9v\u00e9nement incontournable pour tous les coureurs ! Une course g\u00e9niale, mais qui peut s&rsquo;av\u00e9rer difficile dans sa deuxi\u00e8me partie.&nbsp;Suivez notre guide pour \u00e9viter de finir avec des crampes ! Nous vous proposons 5 conseils \u00e0 suivre pour r\u00e9ussir votre marathon et prendre \u00e9norm\u00e9ment de plaisir tout [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":983,"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>5 conseils pour \u00e9viter le mur du 30e kilom\u00e8tre sur un marathon<\/title>\n<meta name=\"description\" content=\"Nous vous proposons 5 conseils \u00e0 suivre pour r\u00e9ussir votre marathon et prendre \u00e9norm\u00e9ment de plaisir tout en \u00e9vitant le l\u00e9gendaire &quot;mur&quot; du 30\u00e8me kilom\u00e8tre.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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