{"id":1081,"date":"2022-07-20T23:07:44","date_gmt":"2022-07-20T21:07:44","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=1081"},"modified":"2022-07-20T23:07:46","modified_gmt":"2022-07-20T21:07:46","slug":"courir-en-ete-5-conseils-pour-conserver-son-rythme","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2022\/07\/20\/courir-en-ete-5-conseils-pour-conserver-son-rythme\/","title":{"rendered":"Courir en \u00e9t\u00e9&nbsp;: 5 conseils pour conserver son rythme"},"content":{"rendered":"\n<p>Cette ann\u00e9e, l\u2019\u00e9t\u00e9 bat son plein niveau thermom\u00e8tre\u00a0! Pour celles et ceux qui aiment courir en \u00e9t\u00e9, quelques consignes sont \u00e0 suivre scrupuleusement. Certains profitent de cette p\u00e9riode de vacances pour faire leur pause annuelle. Ce n\u2019est pas une mauvaise id\u00e9e en soi mais il est tout de m\u00eame risqu\u00e9 de faire une pause trop importante au risque de perdre les performances atteintes le reste de l\u2019ann\u00e9e. Dans l\u2019id\u00e9al, cette pause ne doit pas exc\u00e9der 2 \u00e0 3 semaines maximum. Pour les runners qui poursuivent le running en \u00e9t\u00e9, voici quelques conseils \u00e0 suivre.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Courir en \u00e9t\u00e9 \u00e0 des heures fraiches<\/h2>\n\n\n\n<p>Le moment id\u00e9al pour courir en \u00e9t\u00e9 n\u2019est autre que<strong> t\u00f4t le matin.<\/strong> Les temp\u00e9ratures sont au plus bas et permettent de courir sans ressentir une chaleur extr\u00eame. En effet, la nuit permet de faire retomber les temp\u00e9ratures et de profiter de la douce atmosph\u00e8re du matin. De plus, le <strong>run matinal <\/strong>est parfait pour bien d\u00e9marrer la journ\u00e9e. Courir en fin de journ\u00e9e est moins recommand\u00e9 les jours de forte chaleur car le sol est encore chaud et l\u2019atmosph\u00e8re est r\u00e9chauff\u00e9e.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete-1024x1024.jpg\" alt=\"courir en \u00e9t\u00e9\" class=\"wp-image-1086\" srcset=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete-1024x1024.jpg 1024w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete-300x300.jpg 300w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete-150x150.jpg 150w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete-768x768.jpg 768w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete-560x560.jpg 560w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/Courir-en-ete.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Courir en \u00e9t\u00e9 au petit matin est id\u00e9al<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">L\u2019\u00e9quipement&nbsp;: porter des v\u00eatements adapt\u00e9s \u00e0 la chaleur<\/h2>\n\n\n\n<p>Evidemment, la tenue de running en \u00e9t\u00e9 doit \u00eatre adapt\u00e9e. Il faut privil\u00e9gier les <strong>v\u00eatements respirants<\/strong>, amples et de couleur clair. Les marques de running <a href=\"https:\/\/www.decathlon.fr\/browse\/c0-tous-les-sports\/c1-running-route\/c3-vetements-respirants\/_\/N-1mji33h\" target=\"_blank\" rel=\"noreferrer noopener\">proposent des \u00e9quipements adapt\u00e9s complets<\/a> pour la saison estivale. Pour celles et ceux qui optent pour une course \u00e0 des heures ensoleill\u00e9es, d\u2019autres \u00e9l\u00e9ments sont \u00e0 pr\u00e9voir&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Casquette<\/li><li>Lunettes de soleil<\/li><li>Cr\u00e8me solaire<\/li><li>Gourde<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">L\u2019hydratation&nbsp;: boire des boissons \u00e0 temp\u00e9rature ambiante<\/h2>\n\n\n\n<p>M\u00eame si notre envie est de boire une eau bien fra\u00eeche quand il fait chaud, cela n\u2019est pas l\u2019id\u00e9al pour le corps. <strong>Boire chaud ou \u00e0 temp\u00e9rature ambiante<\/strong> est le geste \u00e0 adopter. Boire chaud quand il fait chaud permet une<strong> meilleure \u00e9vacuation de la chaleur<\/strong>. \u00c0 l\u2019inverse, boire froid pr\u00e9sente des risques de diarrh\u00e9es et de crampes intestinales.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/hydratation-en-ete.png\" alt=\"courir en \u00e9t\u00e9\" class=\"wp-image-1084\" width=\"450\" height=\"450\" srcset=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/hydratation-en-ete.png 900w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/hydratation-en-ete-300x300.png 300w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/hydratation-en-ete-150x150.png 150w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/hydratation-en-ete-768x768.png 768w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2022\/07\/hydratation-en-ete-560x560.png 560w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><figcaption>Bien s&rsquo;hydrater avant, pendant et apr\u00e8s l&rsquo;effort<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Quelles boissons consommer quand on court en \u00e9t\u00e9&nbsp;?<\/h2>\n\n\n\n<p>Plusieurs boissons peuvent faire partie des habitudes alimentaires des coureurs en \u00e9t\u00e9. En fonction des go\u00fbts, voici quelques boissons pouvant \u00eatre consomm\u00e9es.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">De l\u2019eau riche en sels min\u00e9raux<\/h3>\n\n\n\n<p>L\u2019eau \u00e9videmment est \u00e0 privil\u00e9gier. Pendant l\u2019effort, opter pour une eau normalement min\u00e9ralis\u00e9e est tr\u00e8s bien. Apr\u00e8s l\u2019effort, pr\u00e9f\u00e9rer une eau riche en sels min\u00e9raux et bicarbonat\u00e9e, <strong>plus appropri\u00e9e pour les sportifs.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Une boisson isotonique<\/h3>\n\n\n\n<p>Pendant l\u2019effort, compl\u00e9ter l\u2019hydratation \u00e0 l\u2019eau avec une boisson isotonique est int\u00e9ressant. Cela permet d\u2019<strong>am\u00e9liorer ses performances<\/strong>. Cependant, les runs d\u2019\u00e9t\u00e9 lors des fortes chaleurs sont moins propices aux s\u00e9ances pouss\u00e9es. Toutefois, la consommation de ce type de boissons reste envisageable quel que soit l\u2019effort fourni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u2019entra\u00eenement adapt\u00e9<\/h2>\n\n\n\n<p>Quand on d\u00e9cide de courir en \u00e9t\u00e9, on \u00e9vite les s\u00e9ances trop intenses. \u00c0 moins de sortir tr\u00e8s t\u00f4t le matin, <strong>on \u00e9vite les entra\u00eenements fractionn\u00e9s ou les HIIT<\/strong> en pleine journ\u00e9e. L\u2019\u00e9t\u00e9 est la p\u00e9riode id\u00e9ale pour <strong>maintenir des runs \u00e0 endurance fondamentale<\/strong>. Cela vaut pour les coureurs n\u2019ayant pas d\u2019objectifs de course \u00e0 la rentr\u00e9e. Pour les autres, privil\u00e9giez tant que possible les horaires matinaux tout en variant avec des s\u00e9ances en journ\u00e9e afin de pr\u00e9parer le corps aux temp\u00e9ratures \u00e9lev\u00e9es en vue de la course \u00e0 venir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Se refroidir progressivement<\/h2>\n\n\n\n<p>Apr\u00e8s l\u2019effort, ne sautez pas sous la douche&nbsp;! Il est important de f<strong>aire redescendre la temp\u00e9rature corporelle progressivement<\/strong>. Vous avez peu de temps&nbsp;? Optez alors pour une douche ti\u00e8de. Sinon, patientez le temps suffisant pour baisser en temp\u00e9rature et passez sous la douche, bien m\u00e9rit\u00e9e. Celle-ci ne doit cependant pas \u00eatre trop chaude (run ou pas run les douches chaudes ne sont pas recommand\u00e9es&nbsp;!).<\/p>\n\n\n\n<p>Courir en \u00e9t\u00e9, c\u2019est possible \u00e0 condition de rester vigilant et de mettre toutes les chances de son c\u00f4t\u00e9 pour que le run reste agr\u00e9able. Car avant tout, courir, se d\u00e9penser et plus largement pratiquer un sport doit se faire en priorit\u00e9 par plaisir&nbsp;! Pour se motiver durant cette p\u00e9riode estivale, <a href=\"https:\/\/www.corunning.fr\/\" target=\"_blank\" rel=\"noreferrer noopener\">s(p)ortez \u00e0 plusieurs gr\u00e2ce \u00e0 Corunning&nbsp;\ud83d\ude09<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cette ann\u00e9e, l\u2019\u00e9t\u00e9 bat son plein niveau thermom\u00e8tre\u00a0! Pour celles et ceux qui aiment courir en \u00e9t\u00e9, quelques consignes sont \u00e0 suivre scrupuleusement. Certains profitent &hellip; <\/p>\n","protected":false},"author":3,"featured_media":1088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[98],"tags":[5,101,103,102],"class_list":["post-1081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualite","tag-courir-a-plusieurs","tag-courir-en-ete","tag-hydratation-en-ete","tag-shydrater"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Courir en \u00e9t\u00e9&nbsp;: 5 conseils pour conserver son rythme - Corunning<\/title>\n<meta name=\"description\" content=\"Courir en \u00e9t\u00e9 est bien s\u00fbr possible. 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