{"id":19959,"date":"2020-07-25T15:00:24","date_gmt":"2020-07-25T13:00:24","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=19959"},"modified":"2025-09-28T09:00:39","modified_gmt":"2025-09-28T09:00:39","slug":"going-long","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/going-long\/","title":{"rendered":"On y va !"},"content":{"rendered":"\n
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\n Accueil<\/a>\/\n Sportstyle<\/a>\/ On y va !\n <\/div>\n<\/div>\n
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Sportstyle<\/a><\/div>\n
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On y va !<\/h1>\n
Trouver l'\u00e9quilibre entre sant\u00e9 et performance pour les athl\u00e8tes d'endurance<\/div>\n
25 juillet 2020 <\/div>\n\n
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Les exercices d'a\u00e9robie, comme la course \u00e0 pied, sont largement reconnus pour leurs bienfaits apparemment infinis sur la sant\u00e9. Mais pour ceux d'entre nous qui sont motiv\u00e9s \u00e0 courir sur de longues distances, \u00e0 participer \u00e0 des marathons et \u00e0 des ultra-marathons, nous risquons de brouiller la fronti\u00e8re entre sant\u00e9 et performance. \u00c0 mesure que la communaut\u00e9 des ultra-marathoniens s'agrandit et que les longues distances deviennent courantes, il semble que de plus en plus de gens se lancent dans un parcours \u201c du canap\u00e9 au 100 km \u201d. Et bien que l'entra\u00eenement \u00e0 l'ultra-marathon soit intrins\u00e8quement un processus sain, certains aspects de l'entra\u00eenement \u00e0 haut volume, en particulier pendant la chaleur de l'\u00e9t\u00e9, peuvent faire pencher la balance.<\/span>\n\u00a0\nLe risque li\u00e9 \u00e0 l'entra\u00eenement \u00e0 l'ultra-distance est souvent directement li\u00e9 \u00e0 surentra\u00eenement, ou plus important encore, r\u00e9cup\u00e9ration insuffisante.<\/strong> Le surentra\u00eenement est courant dans presque tous les sports et survient lorsqu'un athl\u00e8te s'entra\u00eene plus que ce que son corps peut supporter. Les signes r\u00e9v\u00e9lateurs du surentra\u00eenement comprennent une baisse des performances, une inflammation accrue, une mauvaise qualit\u00e9 de sommeil, des naus\u00e9es, une motivation r\u00e9duite, une diminution de la force, des tensions, une fatigue \u00e0 l'entra\u00eenement, une augmentation du rythme cardiaque, une diminution des fonctions immunitaires et une sensibilit\u00e9 musculaire\/articulaire.\n\u00a0\nAlors, combien est trop ? La r\u00e9ponse (peu satisfaisante) est : cela d\u00e9pend. La gestion de la charge est tr\u00e8s individuelle.<\/strong> Ce qui est consid\u00e9r\u00e9 comme un surentra\u00eenement pour une personne peut \u00eatre tout \u00e0 fait g\u00e9rable pour une autre. Et bien qu'on constate une augmentation marqu\u00e9e du risque chez les personnes qui courent plus de 15 heures par semaine, les coureurs d\u00e9butants peuvent constater que 5 heures par semaine produisent un r\u00e9sultat similaire.\n<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n
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\u00c9vitez le surentra\u00eenement en augmenter progressivement la charge d'entra\u00eenement au fil des semaines, des mois et des ann\u00e9es.<\/strong> \u00c9coutez votre corps et prenez le temps de r\u00e9cup\u00e9rer suffisamment en vous concentrant sur les 5 concepts cl\u00e9s ci-dessous :\n\u00a0\nSommeil<\/strong>\nIl est largement reconnu que dormir entre 7 et 9 heures par nuit est aspect le plus important du r\u00e9tablissement.<\/strong> Pendant cette p\u00e9riode, le corps travaille dur pour r\u00e9parer et reconstruire les muscles gr\u00e2ce \u00e0 la synth\u00e8se des prot\u00e9ines et \u00e0 l'hormone de croissance humaine. \u00c0 mesure que le volume d'entra\u00eenement augmente, le besoin d'un sommeil profond et r\u00e9parateur augmente \u00e9galement. Lors des semaines \u00e0 volume \u00e9lev\u00e9, pr\u00e9voyez au moins 8 heures de sommeil et, si possible, veillez \u00e0 ce que votre chambre soit fra\u00eeche et sombre.\n\u00a0\nLa nutrition<\/strong>\nApporter \u00e0 l'organisme suffisamment d'\u00e9nergie, de prot\u00e9ines, de vitamines et de min\u00e9raux favorise directement la r\u00e9cup\u00e9ration et am\u00e9liore la qualit\u00e9 du sommeil.<\/strong> Si vous manquez de calories, de fer ou de prot\u00e9ines, par exemple, il devient difficile pour vos muscles de r\u00e9cup\u00e9rer compl\u00e8tement. Lorsque votre volume d'entra\u00eenement est \u00e9lev\u00e9, veillez \u00e0 inclure une vari\u00e9t\u00e9 de fruits, de l\u00e9gumes, de prot\u00e9ines (d'origine animale ou v\u00e9g\u00e9tale) et de c\u00e9r\u00e9ales compl\u00e8tes dans votre alimentation. Une alimentation de qualit\u00e9 peut contribuer \u00e0 r\u00e9duire l'inflammation et aider votre corps \u00e0 g\u00e9rer le stress physique.\n\u00a0\nHydratation<\/strong>\nL'eau aide \u00e0 r\u00e9guler la temp\u00e9rature corporelle, fournir de l'\u00e9nergie aux cellules, favoriser la sant\u00e9 des articulations et \u00e9liminer les d\u00e9chets<\/strong> tout en am\u00e9liorant la r\u00e9cup\u00e9ration, en minimisant les crampes, les risques de blessures et en am\u00e9liorant les performances. Il est recommand\u00e9 de boire r\u00e9guli\u00e8rement pendant les courses longues distances et de s'assurer d'avoir suffisamment d'eau \u00e0 disposition pendant les mois d'\u00e9t\u00e9 les plus chauds afin d'\u00e9viter l'\u00e9puisement d\u00fb \u00e0 la chaleur et la d\u00e9shydratation.\n\u00a0\nStress<\/strong>\nLorsque la charge d'entra\u00eenement augmente (en intensit\u00e9 ou en volume), le stress sur le corps augmente \u00e9galement. Il faut trouver un \u00e9quilibre avec le stress dans d'autres domaines de la vie afin de r\u00e9duire le risque d'\u00e9puisement. Par exemple, pendant une p\u00e9riode d'entra\u00eenement intensif, essayez de r\u00e9duire le stress li\u00e9 au travail, \u00e0 la famille et aux relations. Un stress \u00e9lev\u00e9 peut nuire au sommeil et donc avoir un impact n\u00e9gatif sur la r\u00e9cup\u00e9ration. Courir un ultra \u00e0 vide, c'est le meilleur moyen de s'\u00e9puiser !<\/strong>\n\u00a0\nProgrammation<\/strong>\nEntra\u00eenez-vous plus intelligemment, pas plus durement, lorsque vous augmentez la distance. Une programmation intelligente permet de pr\u00e9voir suffisamment de temps de r\u00e9cup\u00e9ration apr\u00e8s les entra\u00eenements intensifs. Gardez vos courses faciles\/de r\u00e9cup\u00e9ration faciles et vos s\u00e9ances difficiles cibl\u00e9es.<\/strong> Soyez attentif \u00e0 la fa\u00e7on dont votre corps r\u00e9agit aux diff\u00e9rentes s\u00e9ances d'entra\u00eenement et adaptez votre programme en cons\u00e9quence. Il n'existe pas de programme d'entra\u00eenement universel. Il est important de s'entra\u00eener r\u00e9guli\u00e8rement, mais aussi de savoir quand vous avez besoin de plus de temps pour vous reposer.\n<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n
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En tant qu'athl\u00e8te d'endurance Il est important d'\u00eatre conscient du stress que l'entra\u00eenement \u00e0 haut volume fait subir au corps.<\/strong> Il est important de contrebalancer ce stress en int\u00e9grant consciemment une r\u00e9cup\u00e9ration plus active lorsque la charge d'entra\u00eenement augmente. N'oubliez pas qu'une meilleure r\u00e9cup\u00e9ration permet de supporter des volumes d'entra\u00eenement plus importants et d'am\u00e9liorer les performances. En prenant conscience du stress inh\u00e9rent \u00e0 un entra\u00eenement intensif, vous pouvez programmer vos s\u00e9ances en cons\u00e9quence et maximiser votre potentiel sans compromettre votre sant\u00e9.\n<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n
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Id\u00e9es, commentaires ou questions ?<\/h2>\n N’h\u00e9sitez pas \u00e0 nous le faire savoir !\n \u00c9crire un courriel<\/span><\/a>\n <\/div>\n <\/div>\n
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Hannah Porteous est une entra\u00eeneuse personnelle et une coach en bien-\u00eatre bas\u00e9e \u00e0 Sydney, en Australie. Elle est la fondatrice de la communaut\u00e9 de femmes #PARKSWEAT (www.parksweat.com) et des Sydney Trail Sisters (@sydney_trail_sisters).<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Les exercices d'a\u00e9robie, comme la course \u00e0 pied, sont largement reconnus pour leurs bienfaits apparemment infinis sur la sant\u00e9. Mais pour ceux d'entre nous qui sont motiv\u00e9s \u00e0 courir sur de longues distances, \u00e0 participer \u00e0 des marathons et \u00e0 des ultra-marathons, nous risquons de brouiller la fronti\u00e8re entre sant\u00e9 et performance. \u00c0 mesure que la communaut\u00e9 des ultra-marathoniens s'agrandit et que les longues distances deviennent courantes, il semble que de plus en plus de gens se lancent dans un parcours \u201c du canap\u00e9 au 100 km \u201d. Et bien que l'entra\u00eenement \u00e0 l'ultra-marathon soit intrins\u00e8quement un processus sain, certains aspects de l'entra\u00eenement \u00e0 haut volume, en particulier pendant la chaleur de l'\u00e9t\u00e9, peuvent faire pencher la balance.
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\nThe risk in ultra-distance training is often in direct relation to overtraining, or more importantly under recovering. Over training is common in almost every sport and occurs when an athlete completes more training than their body can recover from. Tell-tale signs of overtraining include a decline in performance, increased inflammation, poor sleep quality, nausea, reduced motivation, decreased strength, tightness, training fatigue, increased heart rate, reduced immune system function and muscle\/joint tenderness.
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\nSo how much is too much? The answer (unsatisfyingly) is: it depends. Managing load is highly individual and what is considered overtraining for one person may be completely manageable for another. And while there is a marked increase of risk found in people running over 15 hours per week, beginner runners may find 5 hours per week produce a similar outcome.<\/p>","protected":false},"author":13,"featured_media":19960,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":794,"meta-headline":"Going long!","footnotes":""},"categories":[3],"class_list":["post-19959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":19959,"post_author":"13","post_date":"2020-07-25 15:00:24","post_date_gmt":"2020-07-25 13:00:24","post_content":"","post_title":"Going long!","post_excerpt":"Aerobic exercise, like running, is widely known for boasting seemingly endless health benefits. But for those of us who are inspired to go long, competing in marathon and ultra-marathon distance events, we risk blurring the line between health and performance. As the ultra-community grows and large distances become mainstream, it seems more people are taking part in a \u201ccouch to 100km\u201d journey. And while training for ultra-running is inherently a healthy process, there are aspects of high volume training, especially during the heat of summer, that can tip the balance.\n\u00a0\nThe risk in ultra-distance training is often in direct relation to overtraining, or more importantly under recovering. Over training is common in almost every sport and occurs when an athlete completes more training than their body can recover from. Tell-tale signs of overtraining include a decline in performance, increased inflammation, poor sleep quality, nausea, reduced motivation, decreased strength, tightness, training fatigue, increased heart rate, reduced immune system function and muscle\/joint tenderness.\n\u00a0\nSo how much is too much? The answer (unsatisfyingly) is: it depends. Managing load is highly individual and what is considered overtraining for one person may be completely manageable for another. And while there is a marked increase of risk found in people running over 15 hours per week, beginner runners may find 5 hours per week produce a similar outcome.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"going-long","to_ping":"","pinged":"","post_modified":"2025-09-28 09:00:39","post_modified_gmt":"2025-09-28 09:00:39","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=19959","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":19959,"author":"13","date":"2020-07-25 15:00:24","date_gmt":"2020-07-25 13:00:24","content":"","title":"On y va !","excerpt":"Aerobic exercise, like running, is widely known for boasting seemingly endless health benefits. But for those of us who are inspired to go long, competing in marathon and ultra-marathon distance events, we risk blurring the line between health and performance. As the ultra-community grows and large distances become mainstream, it seems more people are taking part in a \u201ccouch to 100km\u201d journey. And while training for ultra-running is inherently a healthy process, there are aspects of high volume training, especially during the heat of summer, that can tip the balance.\n\u00a0\nThe risk in ultra-distance training is often in direct relation to overtraining, or more importantly under recovering. Over training is common in almost every sport and occurs when an athlete completes more training than their body can recover from. Tell-tale signs of overtraining include a decline in performance, increased inflammation, poor sleep quality, nausea, reduced motivation, decreased strength, tightness, training fatigue, increased heart rate, reduced immune system function and muscle\/joint tenderness.\n\u00a0\nSo how much is too much? The answer (unsatisfyingly) is: it depends. Managing load is highly individual and what is considered overtraining for one person may be completely manageable for another. And while there is a marked increase of risk found in people running over 15 hours per week, beginner runners may find 5 hours per week produce a similar outcome.","status":"publish","password":"","name":"going-long","modified":"2025-09-28 09:00:39","modified_gmt":"2025-09-28 09:00:39","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"25 juillet 2020 \u00e0 13:00","date_local":"25 juillet 2020","time_local":"13:00","slug":"going-long","url":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/going-long\/","featured_image":{"width":1140,"height":640,"file":"2020\/07\/GoingLong_H.jpg","filesize":198025,"sizes":{"medium":{"file":"GoingLong_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":11905},"large":{"file":"GoingLong_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":76978},"thumbnail":{"file":"GoingLong_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":6515},"medium_large":{"file":"GoingLong_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":48946},"trp-custom-language-flag":{"file":"GoingLong_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":425}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":19960,"alt":"Several poeple lifting barbells","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/07\/GoingLong_H.jpg","title":"GoingLong_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Going long!","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/19959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/comments?post=19959"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/19959\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media\/19960"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media?parent=19959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/categories?post=19959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}