{"id":11492,"date":"2021-03-19T10:00:43","date_gmt":"2021-03-19T14:00:43","guid":{"rendered":"https:\/\/sportinglifeblog.ca\/?p=11492"},"modified":"2021-03-19T10:00:49","modified_gmt":"2021-03-19T14:00:49","slug":"guide-de-recuperation-apres-la-course-2","status":"publish","type":"post","link":"https:\/\/www.sportinglife.ca\/blog\/fr\/guide-de-recuperation-apres-la-course-2\/","title":{"rendered":"Guide de r\u00e9cup\u00e9ration apr\u00e8s la course"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Vous connaissez ce sentiment lorsque vous vous r\u00e9veillez le matin apr\u00e8s une course difficile et que vous ne pouvez pas bouger? Vos jambes sont aussi lourdes que du ciment et descendre les escaliers est un d\u00e9fi en soi. Nous sommes tous pass\u00e9s par l\u00e0, mais \u00e7a n&#8217;a pas \u00e0 \u00eatre comme \u00e7a!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cr\u00e9er votre propre plan de r\u00e9cup\u00e9ration est une partie essentielle de votre programme d\u2019entra\u00eenement et peut vous aider \u00e0 soulager les douleurs, am\u00e9liorer vos performances globales et r\u00e9duire le risque de blessure. Voici les choses essentielles \u00e0 prendre en compte lorsque vous \u00e9laborez votre plan de r\u00e9cup\u00e9ration apr\u00e8s la course.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Hydratation<\/strong><\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Une bonne hydratation se fait en trois phases : avant, pendant et apr\u00e8s l&#8217;activit\u00e9 physique. Dans le cadre de votre plan de r\u00e9cup\u00e9ration, assurez-vous de vous hydrater juste apr\u00e8s avoir termin\u00e9 la course et de boire au moins 8 oz d&#8217;eau. En g\u00e9n\u00e9ral, l&#8217;eau fait l&#8217;affaire, mais vous pouvez aussi envisager les boissons pour sportifs. Lorsque vous choisissez une boisson pour sportifs, cherchez-en une qui contient du potassium et d\u2019autres nutriments qui aident \u00e0 augmenter l&#8217;\u00e9nergie ou les \u00e9lectrolytes. \u00c9vitez les boissons riches en calories avec sucre ajout\u00e9 ou contenant beaucoup de sodium.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" src=\"\/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2.jpg\" alt=\"\" class=\"wp-image-11493\" srcset=\"\/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2.jpg 700w, \/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2-370x370.jpg 370w, \/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2-570x570.jpg 570w, \/blog\/wp-content\/uploads\/2021\/03\/25523051_PINK_3-2-580x580.jpg 580w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><br><br>Conseil : Si vous conduisez pour vous rendre \u00e0 un sentier, amenez une <a href=\"https:\/\/www.sportinglife.ca\/fr-CA\/equipement\/plus-d\u2019equipement\/hydratation\/bouteilles-deau-et-gobelets\/acier-inoxydable\/gourde-rambler-36-oz-25523051.html?dwvar_25523051_size=000&amp;dwvar_25523051_color=008\">bouteille d\u2019eau<\/a> suppl\u00e9mentaire pour le retour \u00e0 la maison (vous ne voulez pas compter sur la m\u00eame r\u00e9serve que celle utilis\u00e9e pendant la course). Vous oubliez de boire de l\u2019eau souvent? Mettez-vous une alarme avec un rappel!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00c9tirement<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nous savons que nous devrions le faire, mais il est parfois facile de l&#8217;omettre! Assurez-vous que les \u00e9tirements font partie de votre programme de r\u00e9cup\u00e9ration en les planifiant. M\u00eame si cela signifie s&#8217;\u00e9tirer devant la porte d&#8217;entr\u00e9e avant de rentrer ou ajouter quelques minutes \u00e0 votre temps d\u2019entra\u00eenement sp\u00e9cialement pour cela. \u00c9tirer ses muscles apr\u00e8s la course est un excellent point de d\u00e9part pour la r\u00e9cup\u00e9ration, cela aide \u00e0 rel\u00e2cher les tensions musculaires tout en aidant vos articulations \u00e0 devenir plus souples. Faire des \u00e9tirements pendant seulement 5 \u00e0 10 minutes peut faire la diff\u00e9rence, alors cela ne demande pas trop d\u2019efforts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"\/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-683x1024.jpg\" alt=\"\" class=\"wp-image-11494\" srcset=\"\/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-683x1024.jpg 683w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-200x300.jpg 200w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-768x1152.jpg 768w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-1024x1536.jpg 1024w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-1365x2048.jpg 1365w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-370x555.jpg 370w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-570x855.jpg 570w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-770x1155.jpg 770w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-1170x1755.jpg 1170w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-387x580.jpg 387w, \/blog\/wp-content\/uploads\/2021\/03\/SS21-Apparel-Running-M-Editorial-3-3-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Massage<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se faire masser apr\u00e8s la course permet d&#8217;att\u00e9nuer les douleurs musculaires, car cela r\u00e9duit l&#8217;inflammation. Cela aide \u00e9galement \u00e0 r\u00e9duire le temps de r\u00e9cup\u00e9ration global pour que vous puissiez retourner courir plus rapidement ou plus fr\u00e9quemment. Il est pr\u00e9f\u00e9rable de se faire masser le plus t\u00f4t possible apr\u00e8s l&#8217;exercice, mais un massage chez un professionnel peut s&#8217;av\u00e9rer co\u00fbteux et peu pratique, car vous devez prendre un rendez-vous.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" src=\"\/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3.png\" alt=\"\" class=\"wp-image-11495\" srcset=\"\/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3.png 700w, \/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3-300x300.png 300w, \/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3-150x150.png 150w, \/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3-370x370.png 370w, \/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3-570x570.png 570w, \/blog\/wp-content\/uploads\/2021\/03\/25494436_ONE_COLOUR_3_4-3-580x580.png 580w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Vous voulez faire passer votre massage \u00e0 domicile au niveau sup\u00e9rieur? Essayez un <a href=\"https:\/\/www.sportinglife.ca\/fr-CA\/equipement\/plus-d\u2019equipement\/equipement-dentra\u00eenement\/rouleau-en-mousse-grid-2.0-24925117_000_000.html\">rouleau en mousse<\/a>. Ils sont con\u00e7us pour reproduire la sensation d&#8217;un v\u00e9ritable massage, mais vous avez le contr\u00f4le de travailler les points sensibles \u00e0 votre propre intensit\u00e9 et \u00e0 votre propre rythme. Vous pouvez \u00e9galement envisager le <a href=\"https:\/\/www.sportinglife.ca\/fr-CA\/equipement\/plus-d\u2019equipement\/equipement-dentra\u00eenement\/vibro-masseur-theragun-elite-25494436.html\">masseur Theragun Elite<\/a> pour un traitement puissant des muscles profonds qui \u00e9liminera toutes les tensions. Avons-nous mentionn\u00e9 qu&#8217;il est offert avec un \u00e9tui pour le voyage?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sommeil<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Heureusement, le 19 mars est la Journ\u00e9e internationale du sommeil, une journ\u00e9e qui met de l\u2019avant l&#8217;importance du sommeil pour avoir une qualit\u00e9 de vie optimale et am\u00e9liorer la sant\u00e9 globale. Bien que le sommeil soit important tous les jours, portez-y une attention particuli\u00e8re pendant les p\u00e9riodes d&#8217;activit\u00e9 intense. Un sommeil de qualit\u00e9 permet \u00e0 votre c\u0153ur de se reposer et \u00e0 vos cellules et tissus de se r\u00e9parer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mettre sur pied un plan de r\u00e9cup\u00e9ration n\u2019a pas \u00e0 \u00eatre difficile! Exp\u00e9rimenter et voyez ce qui fonctionne pour vous, puis partagez vos progr\u00e8s avec nous sur les r\u00e9seaux sociaux! 1,2,3, r\u00e9cup\u00e9rez!&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous connaissez ce sentiment lorsque vous vous r\u00e9veillez le matin apr\u00e8s une course difficile et que vous ne pouvez pas bouger? Vos jambes sont&#8230;<\/p>\n","protected":false},"author":63,"featured_media":11488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1420],"tags":[],"class_list":["post-11492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-fr","post-item","post-even"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Guide de r\u00e9cup\u00e9ration apr\u00e8s la course - Sporting Life Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sportinglife.ca\/blog\/fr\/guide-de-recuperation-apres-la-course-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Guide de r\u00e9cup\u00e9ration apr\u00e8s la course - Sporting Life Blog\" \/>\n<meta property=\"og:description\" content=\"Vous connaissez ce sentiment lorsque vous vous r\u00e9veillez le matin apr\u00e8s une course difficile et que vous ne pouvez pas bouger? 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