[{"data":1,"prerenderedAt":1611},["ShallowReactive",2],{"listing-index":3,"blog-fr-allure-vma-objectif":191,"blog-related-fr-allure-vma-objectif":637},{"minEvents":4,"indexable":5,"stats":174},5,{"sport":6,"format":14,"country":49,"region":63,"department":77},[7,8,9,10,11,12,13],"cycling","fun_run","other","running","trail","triathlon","walking",[15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48],"cycling/cyclosportive","cycling/gravel","cycling/mtb","fun_run/color_run","fun_run/fun_run_other","fun_run/hyrox","fun_run/night_run","fun_run/obstacle_race","other/canicross","other/raid","running/10k","running/5k","running/cross_country","running/half_marathon","running/marathon","running/running_other","running/ultra","trail/trail_l","trail/trail_m","trail/trail_s","trail/trail_xl","trail/trail_xs","triathlon/aquathlon","triathlon/du_m","triathlon/du_s","triathlon/du_xs","triathlon/swimrun","triathlon/tri_l","triathlon/tri_m","triathlon/tri_s","triathlon/tri_xl","triathlon/tri_xs","walking/hiking","walking/nordic_walking",[50,51,52,53,54,55,56,57,58,59,60,61,62],"australia","austria","belgium","canada","france","germany","italy","netherlands","new-zealand","spain","switzerland","united-kingdom","united-states",[64,65,66,67,68,69,70,71,72,73,74,75,76],"auvergne-rhone-alpes","bourgogne-franche-comte","bretagne","centre-val-de-loire","corse","grand-est","hauts-de-france","ile-de-france","normandie","nouvelle-aquitaine","occitanie","pays-de-la-loire","provence-alpes-cote-d-azur",[78,79,80,81,82,83,84,85,86,87,88,89,90,91,92,93,94,95,96,97,98,99,100,101,102,103,104,105,106,107,108,109,110,111,112,113,114,115,116,117,118,119,120,121,122,123,124,125,126,127,128,129,130,131,132,133,134,135,136,137,138,139,140,141,142,143,144,145,146,147,148,149,150,151,152,153,154,155,156,157,158,159,160,161,162,163,164,165,166,167,168,169,170,171,172,173],"ain","aisne","allier","alpes-de-haute-provence","alpes-maritimes","ardeche","ardennes","ariege","aube","aude","aveyron","bas-rhin","bouches-du-rhone","calvados","cantal","charente","charente-maritime","cher","correze","corse-du-sud","cote-d-or","cotes-d-armor","creuse","deux-sevres","dordogne","doubs","drome","essonne","eure","eure-et-loir","finistere","gard","gers","gironde","haut-rhin","haute-corse","haute-garonne","haute-loire","haute-marne","haute-saone","haute-savoie","haute-vienne","hautes-alpes","hautes-pyrenees","hauts-de-seine","herault","ille-et-vilaine","indre","indre-et-loire","isere","jura","landes","loir-et-cher","loire","loire-atlantique","loiret","lot","lot-et-garonne","lozere","maine-et-loire","manche","marne","mayenne","meurthe-et-moselle","meuse","morbihan","moselle","nievre","nord","oise","orne","paris","pas-de-calais","puy-de-dome","pyrenees-atlantiques","pyrenees-orientales","rhone","saone-et-loire","sarthe","savoie","seine-et-marne","seine-maritime","seine-saint-denis","somme","tarn","tarn-et-garonne","territoire-de-belfort","val-d-oise","val-de-marne","var","vaucluse","vendee","vienne","vosges","yonne","yvelines",{"upcoming":175,"countries":176,"byCountry":177},35248,13,{"austria":178,"australia":179,"belgium":180,"canada":181,"switzerland":182,"germany":183,"spain":184,"france":185,"united-kingdom":186,"italy":187,"netherlands":188,"new-zealand":189,"united-states":190},248,633,235,307,534,1722,4805,10126,2300,880,716,312,12429,{"article":192,"translated":625},{"id":193,"title":194,"audiences":195,"author":197,"body":198,"cta":619,"date":620,"description":621,"extension":622,"image":623,"meta":624,"navigation":625,"path":626,"relatedPages":627,"seo":629,"stem":630,"tags":631,"updated":635,"__hash__":636},"blog/blog/allure-vma-objectif.md","Quelle allure pour quelle VMA et quel objectif ?",[196],"participant","Raceup Team",{"type":199,"value":200,"toc":609},"minimark",[201,206,215,222,226,260,263,267,270,470,474,477,561,572,576,587,591],[202,203,205],"h2",{"id":204},"la-vma-point-de-départ-des-allures","La VMA, point de départ des allures",[207,208,209,210,214],"p",{},"La ",[211,212,213],"strong",{},"VMA"," (vitesse maximale aérobie) est la vitesse à partir de laquelle ta consommation d'oxygène plafonne. On ne la tient que 4 à 7 minutes, mais elle sert de référence pour toutes les autres allures, exprimées en pourcentage de VMA.",[207,216,217,218,221],{},"Pour l'estimer simplement : ",[211,219,220],{},"le demi-Cooper",". Après un bon échauffement, cours 6 minutes le plus loin possible sur une piste ou un parcours plat mesuré. La distance en mètres divisée par 100 donne ta VMA en km/h (1 500 m en 6 minutes = 15 km/h).",[202,223,225],{"id":224},"les-zones-dentraînement-ef-sv1-sv2-vma","Les zones d'entraînement : EF, SV1, SV2, VMA",[227,228,229,236,242,248,254],"ul",{},[230,231,232,235],"li",{},[211,233,234],{},"Endurance fondamentale (60 à 70 % de VMA)"," : l'allure du footing, où tu peux tenir une conversation. C'est 70 à 80 % de ton volume d'entraînement.",[230,237,238,241],{},[211,239,240],{},"Premier seuil, SV1 (autour de 70 à 75 % de VMA)"," : la respiration commence à s'accélérer. En dessous, l'effort peut durer des heures.",[230,243,244,247],{},[211,245,246],{},"Allure marathon (75 à 85 % de VMA)"," : entre SV1 et SV2, selon ton niveau et ton endurance.",[230,249,250,253],{},[211,251,252],{},"Second seuil, SV2 (autour de 85 à 90 % de VMA)"," : au-delà, l'acide lactique s'accumule vite. L'allure semi-marathon et l'allure 10 km encadrent ce seuil.",[230,255,256,259],{},[211,257,258],{},"VMA (95 à 100 %)"," : les séances de fractionné court (30/30, 200 m, 400 m).",[207,261,262],{},"Les seuils exacts se mesurent en laboratoire (test d'effort avec analyse des gaz) ; les pourcentages ci-dessus sont des repères moyens.",[202,264,266],{"id":265},"le-tableau-des-allures-selon-ta-vma","Le tableau des allures selon ta VMA",[207,268,269],{},"Allures en minutes par kilomètre :",[271,272,273,297],"table",{},[274,275,276],"thead",{},[277,278,279,282,285,288,291,294],"tr",{},[280,281,213],"th",{},[280,283,284],{},"Footing (65 %)",[280,286,287],{},"Marathon (80 %)",[280,289,290],{},"Semi (85 %)",[280,292,293],{},"10 km (90 %)",[280,295,296],{},"VMA (100 %)",[298,299,300,321,341,361,380,399,417,434,454],"tbody",{},[277,301,302,306,309,312,315,318],{},[303,304,305],"td",{},"12 km/h",[303,307,308],{},"7:42",[303,310,311],{},"6:15",[303,313,314],{},"5:53",[303,316,317],{},"5:33",[303,319,320],{},"5:00",[277,322,323,326,329,332,335,338],{},[303,324,325],{},"13 km/h",[303,327,328],{},"7:06",[303,330,331],{},"5:46",[303,333,334],{},"5:26",[303,336,337],{},"5:08",[303,339,340],{},"4:37",[277,342,343,346,349,352,355,358],{},[303,344,345],{},"14 km/h",[303,347,348],{},"6:36",[303,350,351],{},"5:21",[303,353,354],{},"5:03",[303,356,357],{},"4:46",[303,359,360],{},"4:17",[277,362,363,366,369,371,374,377],{},[303,364,365],{},"15 km/h",[303,367,368],{},"6:09",[303,370,320],{},[303,372,373],{},"4:42",[303,375,376],{},"4:27",[303,378,379],{},"4:00",[277,381,382,385,387,390,393,396],{},[303,383,384],{},"16 km/h",[303,386,331],{},[303,388,389],{},"4:41",[303,391,392],{},"4:25",[303,394,395],{},"4:10",[303,397,398],{},"3:45",[277,400,401,404,406,408,411,414],{},[303,402,403],{},"17 km/h",[303,405,334],{},[303,407,392],{},[303,409,410],{},"4:09",[303,412,413],{},"3:55",[303,415,416],{},"3:32",[277,418,419,422,424,426,428,431],{},[303,420,421],{},"18 km/h",[303,423,337],{},[303,425,395],{},[303,427,413],{},[303,429,430],{},"3:42",[303,432,433],{},"3:20",[277,435,436,439,442,445,448,451],{},[303,437,438],{},"19 km/h",[303,440,441],{},"4:51",[303,443,444],{},"3:57",[303,446,447],{},"3:43",[303,449,450],{},"3:31",[303,452,453],{},"3:09",[277,455,456,459,461,463,465,467],{},[303,457,458],{},"20 km/h",[303,460,340],{},[303,462,398],{},[303,464,416],{},[303,466,433],{},[303,468,469],{},"3:00",[202,471,473],{"id":472},"quel-objectif-pour-quelle-vma","Quel objectif pour quelle VMA ?",[207,475,476],{},"En appliquant ces pourcentages, voici les temps théoriques :",[271,478,479,494],{},[274,480,481],{},[277,482,483,485,488,491],{},[280,484,213],{},[280,486,487],{},"10 km",[280,489,490],{},"Semi-marathon",[280,492,493],{},"Marathon",[298,495,496,509,522,535,548],{},[277,497,498,500,503,506],{},[303,499,305],{},[303,501,502],{},"55:33",[303,504,505],{},"2:04:06",[303,507,508],{},"4:23:43",[277,510,511,513,516,519],{},[303,512,345],{},[303,514,515],{},"47:37",[303,517,518],{},"1:46:22",[303,520,521],{},"3:46:03",[277,523,524,526,529,532],{},[303,525,384],{},[303,527,528],{},"41:40",[303,530,531],{},"1:33:05",[303,533,534],{},"3:17:47",[277,536,537,539,542,545],{},[303,538,421],{},[303,540,541],{},"37:02",[303,543,544],{},"1:22:44",[303,546,547],{},"2:55:49",[277,549,550,552,555,558],{},[303,551,458],{},[303,553,554],{},"33:20",[303,556,557],{},"1:14:28",[303,559,560],{},"2:38:14",[207,562,563,564,571],{},"Ces temps supposent un entraînement adapté à la distance. Un coureur peu endurant tiendra un pourcentage plus faible sur semi et marathon ; un coureur très entraîné, un pourcentage plus élevé. Pour convertir n'importe quelle allure en temps de passage, ",[565,566,570],"a",{"href":567,"rel":568},"https://runometry.com/fr/tools/tableau-allures",[569],"nofollow","le tableau des allures de Runometry"," calcule tout à la seconde.",[202,573,575],{"id":574},"bien-utiliser-ces-allures","Bien utiliser ces allures",[227,577,578,581,584],{},[230,579,580],{},"Refais un test de VMA tous les 2 à 3 mois : elle progresse vite en début de pratique.",[230,582,583],{},"Ne cours pas tes footings trop vite : c'est l'erreur la plus fréquente, et elle empêche de récupérer pour les séances.",[230,585,586],{},"Sur un trail, raisonne en effort et en fréquence cardiaque plutôt qu'en allure : le dénivelé change tout.",[202,588,590],{"id":589},"choisir-son-objectif","Choisir son objectif",[207,592,593,594,598,599,603,604,608],{},"Une fois ta VMA connue, choisis une course à 8 à 12 semaines : ",[565,595,597],{"href":596},"/events/running/10k","les 10 km",", ",[565,600,602],{"href":601},"/events/running/half_marathon","les semi-marathons"," ou ",[565,605,607],{"href":606},"/events/running/marathon","les marathons"," à venir.",{"title":610,"searchDepth":611,"depth":611,"links":612},"",2,[613,614,615,616,617,618],{"id":204,"depth":611,"text":205},{"id":224,"depth":611,"text":225},{"id":265,"depth":611,"text":266},{"id":472,"depth":611,"text":473},{"id":574,"depth":611,"text":575},{"id":589,"depth":611,"text":590},"CtaParticipant","2026-10-07","VMA, SV1, SV2, endurance fondamentale : les zones d'entraînement expliquées simplement, avec le tableau des allures selon ta VMA, du footing au 10 km.","md","https://images.unsplash.com/photo-1734574226134-9f0f07e62407?w=1200&h=630&fit=crop",{},true,"/blog/allure-vma-objectif",[628],"/events/running",{"title":194,"description":621},"blog/allure-vma-objectif",[10,632,633,634],"entraînement","performance","préparation",null,"w474cW6c4hB6tZ5eNjIfYlnUqEmd7vbJm5rubI4C_n0",[638,888,1165],{"id":639,"title":640,"audiences":641,"author":197,"body":642,"cta":619,"date":877,"description":878,"extension":622,"image":879,"meta":880,"navigation":625,"path":881,"relatedPages":882,"seo":883,"stem":884,"tags":885,"updated":635,"__hash__":887},"blog/blog/estimer-temps-course.md","Estimer son temps de course : du 10 km au marathon",[196],{"type":199,"value":643,"toc":869},[644,648,651,655,658,663,666,670,758,767,771,791,795,802,852,855,859],[202,645,647],{"id":646},"partir-dun-chrono-réel","Partir d'un chrono réel",[207,649,650],{},"La meilleure estimation part d'une course récente (moins de deux mois), courue à fond, sur un parcours plat. Un 10 km est idéal : assez long pour refléter l'endurance, assez court pour être couru souvent.",[202,652,654],{"id":653},"la-formule-de-riegel","La formule de Riegel",[207,656,657],{},"Proposée par l'ingénieur Peter Riegel en 1977, elle reste la référence :",[207,659,660],{},[211,661,662],{},"T2 = T1 × (D2 / D1)^1,06",[207,664,665],{},"T1 est ton temps sur la distance D1, T2 le temps estimé sur la distance D2. L'exposant 1,06 traduit le ralentissement naturel quand la distance augmente.",[202,667,669],{"id":668},"exemples-à-partir-dun-10-km","Exemples à partir d'un 10 km",[271,671,672,686],{},[274,673,674],{},[277,675,676,679,682,684],{},[280,677,678],{},"Temps sur 10 km",[280,680,681],{},"5 km",[280,683,490],{},[280,685,493],{},[298,687,688,702,716,730,744],{},[277,689,690,693,696,699],{},[303,691,692],{},"40:00",[303,694,695],{},"19:11",[303,697,698],{},"1:28:15",[303,700,701],{},"3:04:00",[277,703,704,707,710,713],{},[303,705,706],{},"45:00",[303,708,709],{},"21:35",[303,711,712],{},"1:39:17",[303,714,715],{},"3:27:01",[277,717,718,721,724,727],{},[303,719,720],{},"50:00",[303,722,723],{},"23:59",[303,725,726],{},"1:50:19",[303,728,729],{},"3:50:01",[277,731,732,735,738,741],{},[303,733,734],{},"55:00",[303,736,737],{},"26:23",[303,739,740],{},"2:01:21",[303,742,743],{},"4:13:01",[277,745,746,749,752,755],{},[303,747,748],{},"1:00:00",[303,750,751],{},"28:47",[303,753,754],{},"2:12:23",[303,756,757],{},"4:36:01",[207,759,760,761,766],{},"Pour un calcul à partir de n'importe quelle distance, le ",[565,762,765],{"href":763,"rel":764},"https://runometry.com/fr/tools/estimation-temps-course",[569],"calculateur de temps de course de Runometry"," applique la formule et donne l'allure à tenir.",[202,768,770],{"id":769},"les-limites-de-lestimation","Les limites de l'estimation",[227,772,773,779,785],{},[230,774,775,778],{},[211,776,777],{},"Le marathon est souvent surestimé"," : la formule suppose une préparation adaptée à la distance. Sans sorties longues régulières (2 h et plus), compte 5 à 10 % de plus.",[230,780,781,784],{},[211,782,783],{},"Le dénivelé et la chaleur"," ne sont pas pris en compte : un parcours vallonné ou une course en été coûtent facilement plusieurs minutes.",[230,786,787,790],{},[211,788,789],{},"Le trail"," ne se prête pas à ce calcul : le temps dépend surtout du dénivelé et du terrain.",[202,792,794],{"id":793},"une-estimation-pas-une-prédiction-individuelle","Une estimation, pas une prédiction individuelle",[207,796,797,798,801],{},"Les formules comme celle de Riegel décrivent une ",[211,799,800],{},"moyenne"," observée sur de nombreux coureurs. À l'échelle d'une personne, l'écart peut être important, parce que bien d'autres paramètres entrent en jeu :",[227,803,804,810,816,822,828,834,840,846],{},[230,805,806,809],{},[211,807,808],{},"L'économie de course"," : à vitesse égale, certains coureurs dépensent moins d'énergie grâce à leur foulée, leur poids ou leur matériel.",[230,811,812,815],{},[211,813,814],{},"La capacité à tenir un pourcentage élevé de ses seuils"," : deux coureurs avec la même VMA ne tiennent pas le même pourcentage de VMA (ou de leur second seuil) sur un semi ou un marathon. L'endurance se travaille, et c'est elle qui fait la différence sur longue distance.",[230,817,818,821],{},[211,819,820],{},"Le mental"," : gérer l'inconfort des derniers kilomètres compte autant que la forme physique.",[230,823,824,827],{},[211,825,826],{},"La condition du jour J"," : sommeil des nuits précédentes, fatigue, petite maladie, stress.",[230,829,830,833],{},[211,831,832],{},"L'alimentation"," : réserves de glycogène avant la course et ravitaillement pendant, décisifs au-delà de 1 h 30.",[230,835,836,839],{},[211,837,838],{},"Le profil du parcours"," : relances, virages, côtes et descentes.",[230,841,842,845],{},[211,843,844],{},"La météo"," : chaleur, humidité et vent peuvent coûter plusieurs minutes.",[230,847,848,851],{},[211,849,850],{},"En trail"," : la technicité du terrain (pierres, racines, boue) et le dénivelé rendent ces formules inutilisables.",[207,853,854],{},"Garde donc l'estimation comme un ordre de grandeur, à confronter à tes sensations à l'entraînement.",[202,856,858],{"id":857},"transformer-lestimation-en-objectif","Transformer l'estimation en objectif",[207,860,861,862,865,866,868],{},"Prends l'estimation comme fourchette haute, puis fixe un objectif légèrement plus prudent pour ta première course sur la distance. Il ne reste qu'à choisir la date : ",[565,863,864],{"href":606},"les marathons à venir"," et ",[565,867,602],{"href":601},".",{"title":610,"searchDepth":611,"depth":611,"links":870},[871,872,873,874,875,876],{"id":646,"depth":611,"text":647},{"id":653,"depth":611,"text":654},{"id":668,"depth":611,"text":669},{"id":769,"depth":611,"text":770},{"id":793,"depth":611,"text":794},{"id":857,"depth":611,"text":858},"2026-10-05","À partir d'un chrono récent, estime ton temps sur une autre distance avec la formule de Riegel. Exemples chiffrés du 5 km au marathon, et ses limites.","https://images.unsplash.com/photo-1613937222253-d1a4a773b521?w=1200&h=630&fit=crop",{},"/blog/estimer-temps-course",[606],{"title":640,"description":878},"blog/estimer-temps-course",[10,886,634,633],"marathon","4OACvJnKslMqf9b5UK1xm5QunuuM44Nac3x7mSWxahE",{"id":889,"title":890,"audiences":891,"author":197,"body":892,"cta":619,"date":1152,"description":1153,"extension":622,"image":1154,"meta":1155,"navigation":625,"path":1156,"relatedPages":1157,"seo":1159,"stem":1160,"tags":1161,"updated":635,"__hash__":1164},"blog/blog/comment-preparer-son-premier-trail.md","Comment préparer son premier trail : guide complet pour débutants",[196],{"type":199,"value":893,"toc":1130},[894,898,901,905,908,922,929,933,938,949,953,964,968,979,983,994,998,1002,1005,1016,1020,1023,1027,1038,1042,1046,1057,1061,1072,1076,1079,1106,1110,1124,1127],[202,895,897],{"id":896},"se-lancer-dans-le-trail-une-aventure-accessible-à-tous","Se lancer dans le trail : une aventure accessible à tous",[207,899,900],{},"Le trail running attire de plus en plus de coureurs en quête de nature et de dépassement de soi. Contrairement aux idées reçues, cette discipline n'est pas réservée aux athlètes confirmés. Avec une bonne préparation, tout le monde peut découvrir les joies de la course en pleine nature.",[202,902,904],{"id":903},"choisir-sa-première-course","Choisir sa première course",[207,906,907],{},"Pour débuter, privilégiez une distance raisonnable :",[227,909,910,916,919],{},[230,911,912,915],{},[211,913,914],{},"10-15 km"," avec un dénivelé modéré (300-500 m D+)",[230,917,918],{},"Un parcours dans une région que vous connaissez",[230,920,921],{},"Une course bien organisée avec ravitaillements réguliers",[923,924,926],"callout",{"type":925},"tip",[207,927,928],{},"Consultez le calendrier des événements sur RaceUp pour trouver un trail adapté à votre niveau près de chez vous.",[202,930,932],{"id":931},"plan-dentraînement-sur-8-semaines","Plan d'entraînement sur 8 semaines",[934,935,937],"h3",{"id":936},"semaines-1-2-construire-les-bases","Semaines 1-2 : Construire les bases",[227,939,940,943,946],{},[230,941,942],{},"3 sorties par semaine de 30-45 minutes",[230,944,945],{},"Alternez course et marche",[230,947,948],{},"Intégrez une sortie sur terrain vallonné",[934,950,952],{"id":951},"semaines-3-4-augmenter-progressivement","Semaines 3-4 : Augmenter progressivement",[227,954,955,958,961],{},[230,956,957],{},"Passez à 4 sorties hebdomadaires",[230,959,960],{},"Une sortie longue de 1h à 1h15",[230,962,963],{},"Travaillez les côtes 1 fois par semaine",[934,965,967],{"id":966},"semaines-5-6-spécificité-trail","Semaines 5-6 : Spécificité trail",[227,969,970,973,976],{},[230,971,972],{},"Sorties en terrain naturel majoritaires",[230,974,975],{},"Pratiquez la descente technique",[230,977,978],{},"Simulez les conditions de course",[934,980,982],{"id":981},"semaines-7-8-affûtage","Semaines 7-8 : Affûtage",[227,984,985,988,991],{},[230,986,987],{},"Réduisez le volume de 30%",[230,989,990],{},"Gardez l'intensité",[230,992,993],{},"Reposez-vous les 3 derniers jours",[202,995,997],{"id":996},"léquipement-indispensable","L'équipement indispensable",[934,999,1001],{"id":1000},"chaussures-de-trail","Chaussures de trail",[207,1003,1004],{},"L'investissement le plus important. Choisissez des chaussures avec :",[227,1006,1007,1010,1013],{},[230,1008,1009],{},"Un bon amorti",[230,1011,1012],{},"Une semelle crantée pour l'accroche",[230,1014,1015],{},"Un maintien adapté à votre foulée",[934,1017,1019],{"id":1018},"le-sac-dhydratation","Le sac d'hydratation",[207,1021,1022],{},"Même sur 15 km, emportez de l'eau. Un gilet de trail de 5L suffit pour débuter.",[934,1024,1026],{"id":1025},"vêtements-techniques","Vêtements techniques",[227,1028,1029,1032,1035],{},[230,1030,1031],{},"Couche respirante près du corps",[230,1033,1034],{},"Veste coupe-vent compacte",[230,1036,1037],{},"Buff ou casquette selon la météo",[202,1039,1041],{"id":1040},"nutrition-et-hydratation","Nutrition et hydratation",[934,1043,1045],{"id":1044},"avant-la-course","Avant la course",[227,1047,1048,1051,1054],{},[230,1049,1050],{},"Repas léger 3h avant le départ",[230,1052,1053],{},"Hydratez-vous bien la veille",[230,1055,1056],{},"Évitez les aliments nouveaux",[934,1058,1060],{"id":1059},"pendant-leffort","Pendant l'effort",[227,1062,1063,1066,1069],{},[230,1064,1065],{},"Buvez régulièrement par petites gorgées",[230,1067,1068],{},"1 gel ou barre énergétique toutes les 45 minutes",[230,1070,1071],{},"Profitez des ravitaillements",[202,1073,1075],{"id":1074},"le-mental-votre-meilleur-allié","Le mental : votre meilleur allié",[207,1077,1078],{},"Le trail est autant mental que physique. Quelques astuces :",[1080,1081,1082,1088,1094,1100],"ol",{},[230,1083,1084,1087],{},[211,1085,1086],{},"Découpez la course"," en sections",[230,1089,1090,1093],{},[211,1091,1092],{},"Marchez dans les montées"," sans culpabiliser",[230,1095,1096,1099],{},[211,1097,1098],{},"Profitez des paysages"," - vous n'êtes pas là que pour la performance",[230,1101,1102,1105],{},[211,1103,1104],{},"Encouragez les autres"," coureurs",[202,1107,1109],{"id":1108},"le-jour-j-nos-derniers-conseils","Le jour J : nos derniers conseils",[227,1111,1112,1115,1118,1121],{},[230,1113,1114],{},"Arrivez 1h30 avant le départ",[230,1116,1117],{},"Récupérez votre dossard sereinement",[230,1119,1120],{},"Échauffez-vous légèrement",[230,1122,1123],{},"Partez prudemment, finissez fort",[1125,1126],"hr",{},[207,1128,1129],{},"Le trail running est une formidable porte d'entrée vers le dépassement de soi et la découverte de paysages exceptionnels. N'attendez plus pour vous inscrire à votre première aventure !",{"title":610,"searchDepth":611,"depth":611,"links":1131},[1132,1133,1134,1141,1146,1150,1151],{"id":896,"depth":611,"text":897},{"id":903,"depth":611,"text":904},{"id":931,"depth":611,"text":932,"children":1135},[1136,1138,1139,1140],{"id":936,"depth":1137,"text":937},3,{"id":951,"depth":1137,"text":952},{"id":966,"depth":1137,"text":967},{"id":981,"depth":1137,"text":982},{"id":996,"depth":611,"text":997,"children":1142},[1143,1144,1145],{"id":1000,"depth":1137,"text":1001},{"id":1018,"depth":1137,"text":1019},{"id":1025,"depth":1137,"text":1026},{"id":1040,"depth":611,"text":1041,"children":1147},[1148,1149],{"id":1044,"depth":1137,"text":1045},{"id":1059,"depth":1137,"text":1060},{"id":1074,"depth":611,"text":1075},{"id":1108,"depth":611,"text":1109},"2025-12-15","Découvrez tous les conseils essentiels pour réussir votre premier trail running. Entraînement, équipement, nutrition et mental : le guide ultime pour franchir la ligne d'arrivée.","https://images.unsplash.com/photo-1699959381686-2bb76f9a64c7?w=1200&h=630&fit=crop",{},"/blog/comment-preparer-son-premier-trail",[1158],"/events",{"title":890,"description":1153},"blog/comment-preparer-son-premier-trail",[11,1162,634,632,1163],"débutant","conseils","z0KOiyah4gLXG0y3h_GLoMmeSENH7wkNBsbj8qOAYec",{"id":1166,"title":1167,"audiences":1168,"author":197,"body":1170,"cta":619,"date":1596,"description":1597,"extension":622,"image":1598,"meta":1599,"navigation":625,"path":1600,"relatedPages":1601,"seo":1603,"stem":1604,"tags":1605,"updated":635,"__hash__":1610},"blog/blog/tendances-running-2026.md","Tendances running 2026 : ce qui va marquer l'année",[196,1169],"organizer",{"type":199,"value":1171,"toc":1564},[1172,1176,1179,1183,1187,1190,1210,1214,1217,1228,1234,1238,1242,1245,1256,1260,1271,1275,1278,1289,1293,1297,1300,1311,1315,1326,1330,1341,1345,1349,1352,1363,1367,1370,1381,1385,1389,1392,1403,1407,1418,1422,1426,1429,1440,1444,1447,1458,1462,1465,1476,1480,1483,1515,1519,1522,1553,1555,1558],[202,1173,1175],{"id":1174},"le-running-en-2026-entre-retour-aux-sources-et-innovation","Le running en 2026 : entre retour aux sources et innovation",[207,1177,1178],{},"L'année 2026 s'annonce riche en évolutions pour l'univers de la course à pied. Entre quête de sens, innovations technologiques et nouveaux formats, voici les tendances majeures à suivre.",[202,1180,1182],{"id":1181},"_1-lessor-des-formats-courts-et-intenses","1. L'essor des formats courts et intenses",[934,1184,1186],{"id":1185},"le-retour-du-5-10-km","Le retour du 5-10 km",[207,1188,1189],{},"Après des années de course à l'ultra, les distances courtes reviennent en force :",[227,1191,1192,1198,1204],{},[230,1193,1194,1197],{},[211,1195,1196],{},"Accessibilité"," : possible sans entraînement intensif",[230,1199,1200,1203],{},[211,1201,1202],{},"Convivialité"," : format adapté aux événements d'entreprise",[230,1205,1206,1209],{},[211,1207,1208],{},"Performance"," : recherche de PB (personal best)",[934,1211,1213],{"id":1212},"les-courses-par-vagues","Les courses par vagues",[207,1215,1216],{},"Pour améliorer l'expérience :",[227,1218,1219,1222,1225],{},[230,1220,1221],{},"Départs échelonnés toutes les 15 minutes",[230,1223,1224],{},"Moins d'embouteillages au départ",[230,1226,1227],{},"Ambiance maintenue tout au long",[923,1229,1231],{"type":1230},"info",[207,1232,1233],{},"72% des nouveaux coureurs en 2025 ont commencé par des distances inférieures à 10 km.",[202,1235,1237],{"id":1236},"_2-léco-responsabilité-au-cœur-des-événements","2. L'éco-responsabilité au cœur des événements",[934,1239,1241],{"id":1240},"zéro-déchet-zéro-plastique","Zéro déchet, zéro plastique",[207,1243,1244],{},"Les organisateurs innovent :",[227,1246,1247,1250,1253],{},[230,1248,1249],{},"Gobelets réutilisables ou comestibles",[230,1251,1252],{},"Ravitaillements en vrac",[230,1254,1255],{},"Médailles en matériaux recyclés",[934,1257,1259],{"id":1258},"mobilité-douce","Mobilité douce",[227,1261,1262,1265,1268],{},[230,1263,1264],{},"Incitation au covoiturage",[230,1266,1267],{},"Navettes depuis les gares",[230,1269,1270],{},"Bonus pour les participants venant à vélo",[934,1272,1274],{"id":1273},"compensation-carbone","Compensation carbone",[207,1276,1277],{},"De plus en plus d'événements proposent :",[227,1279,1280,1283,1286],{},[230,1281,1282],{},"Calcul de l'empreinte de la course",[230,1284,1285],{},"Option de compensation à l'inscription",[230,1287,1288],{},"Partenariats avec des associations de reforestation",[202,1290,1292],{"id":1291},"_3-la-technologie-au-service-de-lexpérience","3. La technologie au service de l'expérience",[934,1294,1296],{"id":1295},"réalité-augmentée-sur-parcours","Réalité augmentée sur parcours",[207,1298,1299],{},"Certaines courses expérimentent :",[227,1301,1302,1305,1308],{},[230,1303,1304],{},"Indications de direction en AR",[230,1306,1307],{},"Informations sur les points d'intérêt",[230,1309,1310],{},"Classement live via lunettes connectées",[934,1312,1314],{"id":1313},"ia-et-coaching-personnalisé","IA et coaching personnalisé",[227,1316,1317,1320,1323],{},[230,1318,1319],{},"Plans d'entraînement adaptatifs",[230,1321,1322],{},"Analyse de la foulée par smartphone",[230,1324,1325],{},"Prédiction des temps de passage",[934,1327,1329],{"id":1328},"nft-et-récompenses-digitales","NFT et récompenses digitales",[227,1331,1332,1335,1338],{},[230,1333,1334],{},"Badges de finisher uniques",[230,1336,1337],{},"Collection de médailles virtuelles",[230,1339,1340],{},"Accès exclusifs pour les collectionneurs",[202,1342,1344],{"id":1343},"_4-la-montée-des-communautés-locales","4. La montée des communautés locales",[934,1346,1348],{"id":1347},"les-crews-de-quartier","Les crews de quartier",[207,1350,1351],{},"Le running redevient social :",[227,1353,1354,1357,1360],{},[230,1355,1356],{},"Groupes de course hebdomadaires",[230,1358,1359],{},"Parcours urbains explorés ensemble",[230,1361,1362],{},"Événements organisés par les crews",[934,1364,1366],{"id":1365},"les-challenges-inter-entreprises","Les challenges inter-entreprises",[207,1368,1369],{},"Le corporate running explose :",[227,1371,1372,1375,1378],{},[230,1373,1374],{},"Compétitions entre équipes",[230,1376,1377],{},"Team building sportif",[230,1379,1380],{},"Bien-être au travail valorisé",[202,1382,1384],{"id":1383},"_5-santé-mentale-et-bien-être","5. Santé mentale et bien-être",[934,1386,1388],{"id":1387},"running-thérapeutique","Running thérapeutique",[207,1390,1391],{},"La course comme outil de santé :",[227,1393,1394,1397,1400],{},[230,1395,1396],{},"Prescriptions médicales de sport",[230,1398,1399],{},"Partenariats hôpitaux/clubs",[230,1401,1402],{},"Programmes de réinsertion par le sport",[934,1404,1406],{"id":1405},"mindful-running","Mindful running",[227,1408,1409,1412,1415],{},[230,1410,1411],{},"Courses en silence",[230,1413,1414],{},"Méditation au départ",[230,1416,1417],{},"Focus sur le ressenti plutôt que la performance",[202,1419,1421],{"id":1420},"_6-nouveaux-formats-créatifs","6. Nouveaux formats créatifs",[934,1423,1425],{"id":1424},"les-courses-nocturnes-urbaines","Les courses nocturnes urbaines",[207,1427,1428],{},"Ambiance unique garantie :",[227,1430,1431,1434,1437],{},[230,1432,1433],{},"Parcours illuminés",[230,1435,1436],{},"DJ sets aux ravitaillements",[230,1438,1439],{},"Ambiance festive post-course",[934,1441,1443],{"id":1442},"le-swimrun-en-pleine-expansion","Le swimrun en pleine expansion",[207,1445,1446],{},"Discipline hybride en forte croissance :",[227,1448,1449,1452,1455],{},[230,1450,1451],{},"Alternance course/nage",[230,1453,1454],{},"Équipe de deux obligatoire",[230,1456,1457],{},"Paysages aquatiques spectaculaires",[934,1459,1461],{"id":1460},"les-trails-gastronomiques","Les trails gastronomiques",[207,1463,1464],{},"Allier effort et plaisir :",[227,1466,1467,1470,1473],{},[230,1468,1469],{},"Ravitaillements terroir",[230,1471,1472],{},"Producteurs locaux mis en avant",[230,1474,1475],{},"Repas finisher élaboré",[202,1477,1479],{"id":1478},"ce-que-ça-change-pour-les-organisateurs","Ce que ça change pour les organisateurs",[207,1481,1482],{},"Pour rester attractif en 2026, pensez à :",[1080,1484,1485,1491,1497,1503,1509],{},[230,1486,1487,1490],{},[211,1488,1489],{},"Proposer plusieurs formats"," sur le même événement",[230,1492,1493,1496],{},[211,1494,1495],{},"Intégrer une démarche éco-responsable"," visible",[230,1498,1499,1502],{},[211,1500,1501],{},"Créer du lien"," avant et après la course",[230,1504,1505,1508],{},[211,1506,1507],{},"Investir dans l'expérience"," au-delà de la course",[230,1510,1511,1514],{},[211,1512,1513],{},"Faciliter les inscriptions"," avec des outils modernes",[202,1516,1518],{"id":1517},"ce-que-ça-change-pour-les-coureurs","Ce que ça change pour les coureurs",[207,1520,1521],{},"Pour profiter pleinement de 2026 :",[1080,1523,1524,1530,1536,1542,1547],{},[230,1525,1526,1529],{},[211,1527,1528],{},"Variez les plaisirs"," : testez de nouveaux formats",[230,1531,1532,1535],{},[211,1533,1534],{},"Rejoignez une communauté"," locale",[230,1537,1538,1541],{},[211,1539,1540],{},"Fixez-vous des objectifs réalistes"," mais motivants",[230,1543,1544],{},[211,1545,1546],{},"Privilégiez les événements responsables",[230,1548,1549,1552],{},[211,1550,1551],{},"Partagez votre passion"," avec votre entourage",[1125,1554],{},[207,1556,1557],{},"2026 s'annonce comme une année passionnante pour le running. Que vous soyez coureur ou organisateur, c'est le moment d'innover et de repenser nos pratiques pour un sport plus inclusif, plus responsable et plus fun.",[207,1559,1560,1563],{},[211,1561,1562],{},"Trouvez votre prochaine course"," sur RaceUp et rejoignez le mouvement !",{"title":610,"searchDepth":611,"depth":611,"links":1565},[1566,1567,1571,1576,1581,1585,1589,1594,1595],{"id":1174,"depth":611,"text":1175},{"id":1181,"depth":611,"text":1182,"children":1568},[1569,1570],{"id":1185,"depth":1137,"text":1186},{"id":1212,"depth":1137,"text":1213},{"id":1236,"depth":611,"text":1237,"children":1572},[1573,1574,1575],{"id":1240,"depth":1137,"text":1241},{"id":1258,"depth":1137,"text":1259},{"id":1273,"depth":1137,"text":1274},{"id":1291,"depth":611,"text":1292,"children":1577},[1578,1579,1580],{"id":1295,"depth":1137,"text":1296},{"id":1313,"depth":1137,"text":1314},{"id":1328,"depth":1137,"text":1329},{"id":1343,"depth":611,"text":1344,"children":1582},[1583,1584],{"id":1347,"depth":1137,"text":1348},{"id":1365,"depth":1137,"text":1366},{"id":1383,"depth":611,"text":1384,"children":1586},[1587,1588],{"id":1387,"depth":1137,"text":1388},{"id":1405,"depth":1137,"text":1406},{"id":1420,"depth":611,"text":1421,"children":1590},[1591,1592,1593],{"id":1424,"depth":1137,"text":1425},{"id":1442,"depth":1137,"text":1443},{"id":1460,"depth":1137,"text":1461},{"id":1478,"depth":611,"text":1479},{"id":1517,"depth":611,"text":1518},"2026-02-01","Ultra-trail, courses éco-responsables, communautés virtuelles... Découvrez les grandes tendances qui façonnent le monde du running en 2026. Analyse pour coureurs et organisateurs.","https://images.unsplash.com/photo-1602405385186-440222576763?w=1200&h=630&fit=crop",{},"/blog/tendances-running-2026",[1158,1602],"/start",{"title":1167,"description":1597},"blog/tendances-running-2026",[1606,10,1607,1608,1609],"tendances","communauté","innovation","actualités","IMJfW5_mlflTF7nocaOGsVzB0hLVdHunv4KLHzp9CdI",1791359321292]