{"id":5275,"date":"2020-08-11T10:13:17","date_gmt":"2020-08-11T10:13:17","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=5275"},"modified":"2020-08-11T10:13:17","modified_gmt":"2020-08-11T10:13:17","slug":"sentrainer-course-ete","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/sentrainer-course-ete\/","title":{"rendered":"Comment bien s\u2019entra\u00eener pour une course \u00e0 pied durant l\u2019\u00e9t\u00e9 ?"},"content":{"rendered":"

Plusieurs grandes courses sont organis\u00e9es vers la fin de l\u2019ann\u00e9e<\/strong>, notamment les marathons de Berlin (fin septembre), de Chicago (mi-octobre) et de New York (d\u00e9but novembre). Pour \u00eatre en pleine forme le jour J, il faut in\u00e9vitablement s\u2019entra\u00eener durant l\u2019\u00e9t\u00e9.<\/strong><\/p>\n

Lorsque les temp\u00e9ratures sont tr\u00e8s \u00e9lev\u00e9es, il est important de prendre quelques pr\u00e9cautions afin d\u2019\u00e9viter un coup de chaleur, qui n\u2019est pas sans danger pour la sant\u00e9. Si vous respectez certaines r\u00e8gles de base, vous pourrez pratiquer une activit\u00e9 physique m\u00eame les jours les plus chauds.<\/p>\n

Bien s\u2019hydrater<\/h2>\n

L\u2019hydratation est indispensable avant, pendant et apr\u00e8s l\u2019entra\u00eenement<\/strong>. Lorsque la temp\u00e9rature grimpe, le corps perd davantage de liquides et de sels min\u00e9raux. Le meilleur moyen de compenser cette perte est donc de boire beaucoup d\u2019eau, plus pr\u00e9cis\u00e9ment des petites quantit\u00e9s tout au long de la journ\u00e9e. Vous pouvez \u00e9galement inclure des boissons \u00e9nerg\u00e9tiques.<\/p>\n

\u00c9viter les heures les plus chaudes<\/h2>\n

En \u00e9t\u00e9, il est pr\u00e9f\u00e9rable de s\u2019entra\u00eener en d\u00e9but de matin\u00e9e ou en fin de journ\u00e9e<\/strong>, lorsque le soleil tape moins fort et qu\u2019il fait moins chaud.<\/p>\n

Choisir une tenue ad\u00e9quate<\/h2>\n

En \u00e9t\u00e9, il faut privil\u00e9gier des v\u00eatements amples, l\u00e9gers et aux mati\u00e8res respirantes<\/strong>. Les d\u00e9bardeurs en polyester<\/a> sont parfaits pour permettre au corps de r\u00e9guler correctement sa temp\u00e9rature. \u00c0 l\u2019inverse, les v\u00eatements en coton absorbent la sueur et donne plus chaud.\u00a0<\/strong><\/p>\n

\"Camiseta<\/h4>\n

 <\/p>\n

M\u00eame si vous \u00e9vitez les heures les plus ensoleill\u00e9es, vous devez porter <\/strong>une casquette pour prot\u00e9ger votre t\u00eate<\/a><\/strong>, puisque cette partie du corps compte de nombreux vaisseaux sanguins et d\u00e9gage rapidement de la chaleur.<\/p>\n

 <\/p>\n

\"Gorra<\/h4>\n

 <\/p>\n

Ce n\u2019est pas le moment de r\u00e9utiliser ses v\u00eatements. Durant les mois d\u2019\u00e9t\u00e9, il faut choisir une paire de chaussures adapt\u00e9e \u00e0 la saison<\/a><\/strong> qui soit confortable, respirante et qui ne donne pas chaud<\/strong>.<\/p>\n

\"Zapatillas<\/p>\n

 <\/p>\n

Les <\/strong>chaussettes<\/a><\/strong> doivent emp\u00eacher une transpiration excessive des pieds. <\/strong>Par cons\u00e9quent, les mati\u00e8res respirantes telles que le nylon, le polyester ou le polyamide sont \u00e0 privil\u00e9gier.<\/p>\n

Un mauvais choix de chaussettes peut provoquer des ampoules, que vous pouvez pr\u00e9venir en appliquant de la vaseline sur les zones sujettes \u00e0 cela. Vous pouvez \u00e9galement en appliquer sur les zones o\u00f9 les v\u00eatements frottent pendant la course.<\/p>\n

\"Calcet\u00edn<\/h4>\n

 <\/p>\n

Utiliser de la cr\u00e8me solaire<\/h2>\n

M\u00eame par temps nuageux. Prot\u00e9ger sa peau du soleil avec de la cr\u00e8me solaire doit \u00eatre int\u00e9gr\u00e9 \u00e0 la routine de tous les coureurs<\/strong>, puisqu\u2019ils pratiquent une activit\u00e9 physique en ext\u00e9rieur et sont donc expos\u00e9s aux rayons UV pendant longtemps.<\/p>\n

Pr\u00e9parer m\u00e9ticuleusement l\u2019itin\u00e9raire<\/h2>\n

Il est int\u00e9ressant de prendre le temps de pr\u00e9parer son itin\u00e9raire d\u2019entrainement. Vous pourrez ainsi choisir des zones bois\u00e9es offrant beaucoup d\u2019ombre, des espaces avec des fontaines ou des lieux qui restent frais tout au long de la journ\u00e9e<\/strong>.<\/p>\n

Ne pas oublier l\u2019\u00e9chauffement<\/h2>\n

Les temp\u00e9ratures \u00e9lev\u00e9es ne remplacent pas l\u2019\u00e9chauffement. Il faut pr\u00e9parer les muscles \u00e0 l\u2019exercice physique<\/strong> et bien que le temps de pr\u00e9paration puisse \u00eatre inf\u00e9rieur en \u00e9t\u00e9 qu\u2019en hiver, il faut s\u2019\u00e9tirer et trotter un peu avant de commencer \u00e0 courir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Plusieurs grandes courses sont organis\u00e9es vers la fin de l\u2019ann\u00e9e, notamment les marathons de Berlin (fin septembre), de Chicago (mi-octobre) et de New York (d\u00e9but novembre). Pour \u00eatre en pleine forme le jour J, il faut in\u00e9vitablement s\u2019entra\u00eener durant l\u2019\u00e9t\u00e9. Lorsque les temp\u00e9ratures sont tr\u00e8s \u00e9lev\u00e9es, il est important de prendre quelques pr\u00e9cautions afin d\u2019\u00e9viter […]<\/p>\n","protected":false},"author":13,"featured_media":5267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[298],"tags":[],"class_list":["post-5275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"yoast_head":"\nComment bien s\u2019entra\u00eener pour une course \u00e0 pied durant l\u2019\u00e9t\u00e9 ?<\/title>\n<meta name=\"description\" content=\"Ne ratez pas les conseils de D\u00e9cimas afin de bien vous entra\u00eener pour une course \u00e0 pied durant l\u2019\u00e9t\u00e9 sans que votre sant\u00e9 en p\u00e2tisse.\" \/>\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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