[{"data":1,"prerenderedAt":1610},["ShallowReactive",2],{"listing-index":3,"blog-en-estimer-temps-course":191,"blog-related-en-estimer-temps-course":472},{"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":460},{"id":193,"title":194,"audiences":195,"author":197,"body":198,"cta":454,"date":455,"description":456,"extension":457,"image":458,"meta":459,"navigation":460,"path":461,"relatedPages":462,"seo":464,"stem":465,"tags":466,"updated":470,"__hash__":471},"blogEn/blog-en/estimer-temps-course.md","Predict your race time: from 10K to marathon",[196],"participant","Raceup Team",{"type":199,"value":200,"toc":444},"minimark",[201,206,210,214,217,223,226,230,326,337,341,363,367,374,424,427,431],[202,203,205],"h2",{"id":204},"start-from-a-real-result","Start from a real result",[207,208,209],"p",{},"The best estimate starts from a recent race (less than two months old), run all out, on a flat course. A 10K is ideal: long enough to reflect endurance, short enough to be raced often.",[202,211,213],{"id":212},"riegels-formula","Riegel's formula",[207,215,216],{},"Published by engineer Peter Riegel in 1977, it is still the reference:",[207,218,219],{},[220,221,222],"strong",{},"T2 = T1 × (D2 / D1)^1.06",[207,224,225],{},"T1 is your time over distance D1, T2 the estimated time over distance D2. The 1.06 exponent reflects the natural slowdown as distance grows.",[202,227,229],{"id":228},"examples-from-a-10k","Examples from a 10K",[231,232,233,252],"table",{},[234,235,236],"thead",{},[237,238,239,243,246,249],"tr",{},[240,241,242],"th",{},"10K time",[240,244,245],{},"5K",[240,247,248],{},"Half marathon",[240,250,251],{},"Marathon",[253,254,255,270,284,298,312],"tbody",{},[237,256,257,261,264,267],{},[258,259,260],"td",{},"40:00",[258,262,263],{},"19:11",[258,265,266],{},"1:28:15",[258,268,269],{},"3:04:00",[237,271,272,275,278,281],{},[258,273,274],{},"45:00",[258,276,277],{},"21:35",[258,279,280],{},"1:39:17",[258,282,283],{},"3:27:01",[237,285,286,289,292,295],{},[258,287,288],{},"50:00",[258,290,291],{},"23:59",[258,293,294],{},"1:50:19",[258,296,297],{},"3:50:01",[237,299,300,303,306,309],{},[258,301,302],{},"55:00",[258,304,305],{},"26:23",[258,307,308],{},"2:01:21",[258,310,311],{},"4:13:01",[237,313,314,317,320,323],{},[258,315,316],{},"1:00:00",[258,318,319],{},"28:47",[258,321,322],{},"2:12:23",[258,324,325],{},"4:36:01",[207,327,328,329,336],{},"To work from any distance, ",[330,331,335],"a",{"href":332,"rel":333},"https://runometry.com/en/tools/race-time-predictor",[334],"nofollow","Runometry's race time predictor"," applies the formula and gives the pace to hold.",[202,338,340],{"id":339},"the-limits-of-the-estimate","The limits of the estimate",[342,343,344,351,357],"ul",{},[345,346,347,350],"li",{},[220,348,349],{},"The marathon is often overestimated",": the formula assumes training suited to the distance. Without regular long runs (2 hours or more), add 5 to 10%.",[345,352,353,356],{},[220,354,355],{},"Elevation and heat"," are not taken into account: a hilly course or a summer race easily costs several minutes.",[345,358,359,362],{},[220,360,361],{},"Trail running"," does not fit this calculation: time depends mostly on elevation and terrain.",[202,364,366],{"id":365},"an-estimate-not-an-individual-prediction","An estimate, not an individual prediction",[207,368,369,370,373],{},"Formulas like Riegel's describe an ",[220,371,372],{},"average"," observed across many runners. For a single person, the gap can be large, because many other factors come into play:",[342,375,376,382,388,394,400,406,412,418],{},[345,377,378,381],{},[220,379,380],{},"Running economy",": at the same speed, some runners use less energy thanks to their stride, their weight or their gear.",[345,383,384,387],{},[220,385,386],{},"The ability to hold a high percentage of your thresholds",": two runners with the same VMA (maximal aerobic speed) will not hold the same share of it, or of their second threshold, over a half or a full marathon. Endurance can be trained, and it makes the difference over long distances.",[345,389,390,393],{},[220,391,392],{},"Mindset",": handling the discomfort of the final kilometres matters as much as fitness.",[345,395,396,399],{},[220,397,398],{},"Race-day condition",": sleep over the previous nights, fatigue, a minor illness, stress.",[345,401,402,405],{},[220,403,404],{},"Nutrition",": glycogen stores before the race and fuelling during it, decisive beyond 90 minutes.",[345,407,408,411],{},[220,409,410],{},"Course profile",": changes of pace, turns, climbs and descents.",[345,413,414,417],{},[220,415,416],{},"Weather",": heat, humidity and wind can cost several minutes.",[345,419,420,423],{},[220,421,422],{},"On trails",": terrain technicality (rocks, roots, mud) and elevation make these formulas unusable.",[207,425,426],{},"So treat the estimate as a ballpark figure, to compare with how you feel in training.",[202,428,430],{"id":429},"turn-the-estimate-into-a-goal","Turn the estimate into a goal",[207,432,433,434,438,439,443],{},"Use the estimate as the upper end of your range, then set a slightly more cautious goal for your first race over the distance. All that is left is choosing the date: ",[330,435,437],{"href":436},"/en/events/running/marathon","upcoming marathons"," and ",[330,440,442],{"href":441},"/en/events/running/half_marathon","half marathons",".",{"title":445,"searchDepth":446,"depth":446,"links":447},"",2,[448,449,450,451,452,453],{"id":204,"depth":446,"text":205},{"id":212,"depth":446,"text":213},{"id":228,"depth":446,"text":229},{"id":339,"depth":446,"text":340},{"id":365,"depth":446,"text":366},{"id":429,"depth":446,"text":430},"CtaParticipant","2026-10-05","Estimate your time over another distance from a recent result with Riegel's formula. Worked examples from 5K to marathon, and the limits of the estimate.","md","https://images.unsplash.com/photo-1613937222253-d1a4a773b521?w=1200&h=630&fit=crop",{},true,"/blog/estimer-temps-course",[463],"/events/running/marathon",{"title":194,"description":456},"blog-en/estimer-temps-course",[10,467,468,469],"marathon","préparation","performance",null,"qxeNNOlueqUAoA6-eFLOTK9SmdBuL_ud36TUjqE21Rg",[473,887,1339],{"id":474,"title":475,"audiences":476,"author":197,"body":477,"cta":454,"date":875,"description":876,"extension":457,"image":877,"meta":878,"navigation":460,"path":879,"relatedPages":880,"seo":882,"stem":883,"tags":884,"updated":470,"__hash__":886},"blogEn/blog-en/allure-vma-objectif.md","Which pace for which VMA and which goal?",[196],{"type":199,"value":478,"toc":867},[479,483,489,496,500,532,535,539,542,736,740,743,825,834,838,849,853],[202,480,482],{"id":481},"vma-the-starting-point-for-every-pace","VMA, the starting point for every pace",[207,484,485,488],{},[220,486,487],{},"VMA"," (maximal aerobic speed, close to the vVO2max used in English-speaking countries) is the speed at which your oxygen uptake reaches its ceiling. You can only hold it for 4 to 7 minutes, but it is the reference for every other pace, expressed as a percentage of VMA.",[207,490,491,492,495],{},"A simple way to estimate it: ",[220,493,494],{},"the half-Cooper test",". After a good warm-up, run as far as you can in 6 minutes on a track or a measured flat course. The distance in metres divided by 100 gives your VMA in km/h (1,500 m in 6 minutes = 15 km/h).",[202,497,499],{"id":498},"training-zones-easy-first-threshold-second-threshold-vma","Training zones: easy, first threshold, second threshold, VMA",[342,501,502,508,514,520,526],{},[345,503,504,507],{},[220,505,506],{},"Easy running (60 to 70% of VMA)",": the pace at which you can hold a conversation. It makes up 70 to 80% of your training volume.",[345,509,510,513],{},[220,511,512],{},"First threshold, VT1 (around 70 to 75% of VMA)",": your breathing starts to pick up. Below it, you can keep going for hours.",[345,515,516,519],{},[220,517,518],{},"Marathon pace (75 to 85% of VMA)",": between the two thresholds, depending on your level and endurance.",[345,521,522,525],{},[220,523,524],{},"Second threshold, VT2 (around 85 to 90% of VMA)",": beyond it, lactate builds up quickly. Half marathon and 10K paces sit on either side of this threshold.",[345,527,528,531],{},[220,529,530],{},"VMA (95 to 100%)",": short interval sessions (30/30, 200 m, 400 m).",[207,533,534],{},"Exact thresholds are measured in a lab (exercise test with gas analysis); the percentages above are average guidelines.",[202,536,538],{"id":537},"pace-chart-for-your-vma","Pace chart for your VMA",[207,540,541],{},"Paces in minutes per kilometre:",[231,543,544,565],{},[234,545,546],{},[237,547,548,550,553,556,559,562],{},[240,549,487],{},[240,551,552],{},"Easy (65%)",[240,554,555],{},"Marathon (80%)",[240,557,558],{},"Half (85%)",[240,560,561],{},"10K (90%)",[240,563,564],{},"VMA (100%)",[253,566,567,587,607,627,646,665,683,700,720],{},[237,568,569,572,575,578,581,584],{},[258,570,571],{},"12 km/h",[258,573,574],{},"7:42",[258,576,577],{},"6:15",[258,579,580],{},"5:53",[258,582,583],{},"5:33",[258,585,586],{},"5:00",[237,588,589,592,595,598,601,604],{},[258,590,591],{},"13 km/h",[258,593,594],{},"7:06",[258,596,597],{},"5:46",[258,599,600],{},"5:26",[258,602,603],{},"5:08",[258,605,606],{},"4:37",[237,608,609,612,615,618,621,624],{},[258,610,611],{},"14 km/h",[258,613,614],{},"6:36",[258,616,617],{},"5:21",[258,619,620],{},"5:03",[258,622,623],{},"4:46",[258,625,626],{},"4:17",[237,628,629,632,635,637,640,643],{},[258,630,631],{},"15 km/h",[258,633,634],{},"6:09",[258,636,586],{},[258,638,639],{},"4:42",[258,641,642],{},"4:27",[258,644,645],{},"4:00",[237,647,648,651,653,656,659,662],{},[258,649,650],{},"16 km/h",[258,652,597],{},[258,654,655],{},"4:41",[258,657,658],{},"4:25",[258,660,661],{},"4:10",[258,663,664],{},"3:45",[237,666,667,670,672,674,677,680],{},[258,668,669],{},"17 km/h",[258,671,600],{},[258,673,658],{},[258,675,676],{},"4:09",[258,678,679],{},"3:55",[258,681,682],{},"3:32",[237,684,685,688,690,692,694,697],{},[258,686,687],{},"18 km/h",[258,689,603],{},[258,691,661],{},[258,693,679],{},[258,695,696],{},"3:42",[258,698,699],{},"3:20",[237,701,702,705,708,711,714,717],{},[258,703,704],{},"19 km/h",[258,706,707],{},"4:51",[258,709,710],{},"3:57",[258,712,713],{},"3:43",[258,715,716],{},"3:31",[258,718,719],{},"3:09",[237,721,722,725,727,729,731,733],{},[258,723,724],{},"20 km/h",[258,726,606],{},[258,728,664],{},[258,730,682],{},[258,732,699],{},[258,734,735],{},"3:00",[202,737,739],{"id":738},"which-goal-for-which-vma","Which goal for which VMA?",[207,741,742],{},"Applying these percentages gives the following theoretical times:",[231,744,745,758],{},[234,746,747],{},[237,748,749,751,754,756],{},[240,750,487],{},[240,752,753],{},"10K",[240,755,248],{},[240,757,251],{},[253,759,760,773,786,799,812],{},[237,761,762,764,767,770],{},[258,763,571],{},[258,765,766],{},"55:33",[258,768,769],{},"2:04:06",[258,771,772],{},"4:23:43",[237,774,775,777,780,783],{},[258,776,611],{},[258,778,779],{},"47:37",[258,781,782],{},"1:46:22",[258,784,785],{},"3:46:03",[237,787,788,790,793,796],{},[258,789,650],{},[258,791,792],{},"41:40",[258,794,795],{},"1:33:05",[258,797,798],{},"3:17:47",[237,800,801,803,806,809],{},[258,802,687],{},[258,804,805],{},"37:02",[258,807,808],{},"1:22:44",[258,810,811],{},"2:55:49",[237,813,814,816,819,822],{},[258,815,724],{},[258,817,818],{},"33:20",[258,820,821],{},"1:14:28",[258,823,824],{},"2:38:14",[207,826,827,828,833],{},"These times assume training suited to the distance. A runner with less endurance will hold a lower percentage over the half and full marathon; a well-trained runner, a higher one. To turn any pace into split times, ",[330,829,832],{"href":830,"rel":831},"https://runometry.com/en/tools/pace-chart",[334],"Runometry's running pace chart"," calculates everything to the second.",[202,835,837],{"id":836},"using-these-paces-well","Using these paces well",[342,839,840,843,846],{},[345,841,842],{},"Retest your VMA every 2 to 3 months: it improves quickly when you start running.",[345,844,845],{},"Don't run your easy runs too fast: it is the most common mistake, and it keeps you from recovering for your sessions.",[345,847,848],{},"On a trail, think in effort and heart rate rather than pace: elevation changes everything.",[202,850,852],{"id":851},"choose-your-goal","Choose your goal",[207,854,855,856,860,861,863,864,443],{},"Once you know your VMA, pick a race 8 to 12 weeks away: upcoming ",[330,857,859],{"href":858},"/en/events/running/10k","10K races",", ",[330,862,442],{"href":441}," or ",[330,865,866],{"href":436},"marathons",{"title":445,"searchDepth":446,"depth":446,"links":868},[869,870,871,872,873,874],{"id":481,"depth":446,"text":482},{"id":498,"depth":446,"text":499},{"id":537,"depth":446,"text":538},{"id":738,"depth":446,"text":739},{"id":836,"depth":446,"text":837},{"id":851,"depth":446,"text":852},"2026-10-07","VMA, first and second thresholds, easy running: training zones explained simply, with the pace chart for your VMA, from easy runs to 10K.","https://images.unsplash.com/photo-1734574226134-9f0f07e62407?w=1200&h=630&fit=crop",{},"/blog/allure-vma-objectif",[881],"/events/running",{"title":475,"description":876},"blog-en/allure-vma-objectif",[10,885,469,468],"entraînement","aSrZ2sSFe814yUwhBxFPBS5Wj_PVRygRDQZNfxFdX-c",{"id":888,"title":889,"audiences":890,"author":197,"body":892,"cta":454,"date":1323,"description":1324,"extension":457,"image":1325,"meta":1326,"navigation":460,"path":1327,"relatedPages":1328,"seo":1331,"stem":1332,"tags":1333,"updated":470,"__hash__":1338},"blog/blog/tendances-running-2026.md","Tendances running 2026 : ce qui va marquer l'année",[196,891],"organizer",{"type":199,"value":893,"toc":1290},[894,898,901,905,910,913,933,937,940,951,958,962,966,969,980,984,995,999,1002,1013,1017,1021,1024,1035,1039,1050,1054,1065,1069,1073,1076,1087,1091,1094,1105,1109,1113,1116,1127,1131,1142,1146,1150,1153,1164,1168,1171,1182,1186,1189,1200,1204,1207,1240,1244,1247,1278,1281,1284],[202,895,897],{"id":896},"le-running-en-2026-entre-retour-aux-sources-et-innovation","Le running en 2026 : entre retour aux sources et innovation",[207,899,900],{},"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.",[202,902,904],{"id":903},"_1-lessor-des-formats-courts-et-intenses","1. L'essor des formats courts et intenses",[906,907,909],"h3",{"id":908},"le-retour-du-5-10-km","Le retour du 5-10 km",[207,911,912],{},"Après des années de course à l'ultra, les distances courtes reviennent en force :",[342,914,915,921,927],{},[345,916,917,920],{},[220,918,919],{},"Accessibilité"," : possible sans entraînement intensif",[345,922,923,926],{},[220,924,925],{},"Convivialité"," : format adapté aux événements d'entreprise",[345,928,929,932],{},[220,930,931],{},"Performance"," : recherche de PB (personal best)",[906,934,936],{"id":935},"les-courses-par-vagues","Les courses par vagues",[207,938,939],{},"Pour améliorer l'expérience :",[342,941,942,945,948],{},[345,943,944],{},"Départs échelonnés toutes les 15 minutes",[345,946,947],{},"Moins d'embouteillages au départ",[345,949,950],{},"Ambiance maintenue tout au long",[952,953,955],"callout",{"type":954},"info",[207,956,957],{},"72% des nouveaux coureurs en 2025 ont commencé par des distances inférieures à 10 km.",[202,959,961],{"id":960},"_2-léco-responsabilité-au-cœur-des-événements","2. L'éco-responsabilité au cœur des événements",[906,963,965],{"id":964},"zéro-déchet-zéro-plastique","Zéro déchet, zéro plastique",[207,967,968],{},"Les organisateurs innovent :",[342,970,971,974,977],{},[345,972,973],{},"Gobelets réutilisables ou comestibles",[345,975,976],{},"Ravitaillements en vrac",[345,978,979],{},"Médailles en matériaux recyclés",[906,981,983],{"id":982},"mobilité-douce","Mobilité douce",[342,985,986,989,992],{},[345,987,988],{},"Incitation au covoiturage",[345,990,991],{},"Navettes depuis les gares",[345,993,994],{},"Bonus pour les participants venant à vélo",[906,996,998],{"id":997},"compensation-carbone","Compensation carbone",[207,1000,1001],{},"De plus en plus d'événements proposent :",[342,1003,1004,1007,1010],{},[345,1005,1006],{},"Calcul de l'empreinte de la course",[345,1008,1009],{},"Option de compensation à l'inscription",[345,1011,1012],{},"Partenariats avec des associations de reforestation",[202,1014,1016],{"id":1015},"_3-la-technologie-au-service-de-lexpérience","3. La technologie au service de l'expérience",[906,1018,1020],{"id":1019},"réalité-augmentée-sur-parcours","Réalité augmentée sur parcours",[207,1022,1023],{},"Certaines courses expérimentent :",[342,1025,1026,1029,1032],{},[345,1027,1028],{},"Indications de direction en AR",[345,1030,1031],{},"Informations sur les points d'intérêt",[345,1033,1034],{},"Classement live via lunettes connectées",[906,1036,1038],{"id":1037},"ia-et-coaching-personnalisé","IA et coaching personnalisé",[342,1040,1041,1044,1047],{},[345,1042,1043],{},"Plans d'entraînement adaptatifs",[345,1045,1046],{},"Analyse de la foulée par smartphone",[345,1048,1049],{},"Prédiction des temps de passage",[906,1051,1053],{"id":1052},"nft-et-récompenses-digitales","NFT et récompenses digitales",[342,1055,1056,1059,1062],{},[345,1057,1058],{},"Badges de finisher uniques",[345,1060,1061],{},"Collection de médailles virtuelles",[345,1063,1064],{},"Accès exclusifs pour les collectionneurs",[202,1066,1068],{"id":1067},"_4-la-montée-des-communautés-locales","4. La montée des communautés locales",[906,1070,1072],{"id":1071},"les-crews-de-quartier","Les crews de quartier",[207,1074,1075],{},"Le running redevient social :",[342,1077,1078,1081,1084],{},[345,1079,1080],{},"Groupes de course hebdomadaires",[345,1082,1083],{},"Parcours urbains explorés ensemble",[345,1085,1086],{},"Événements organisés par les crews",[906,1088,1090],{"id":1089},"les-challenges-inter-entreprises","Les challenges inter-entreprises",[207,1092,1093],{},"Le corporate running explose :",[342,1095,1096,1099,1102],{},[345,1097,1098],{},"Compétitions entre équipes",[345,1100,1101],{},"Team building sportif",[345,1103,1104],{},"Bien-être au travail valorisé",[202,1106,1108],{"id":1107},"_5-santé-mentale-et-bien-être","5. Santé mentale et bien-être",[906,1110,1112],{"id":1111},"running-thérapeutique","Running thérapeutique",[207,1114,1115],{},"La course comme outil de santé :",[342,1117,1118,1121,1124],{},[345,1119,1120],{},"Prescriptions médicales de sport",[345,1122,1123],{},"Partenariats hôpitaux/clubs",[345,1125,1126],{},"Programmes de réinsertion par le sport",[906,1128,1130],{"id":1129},"mindful-running","Mindful running",[342,1132,1133,1136,1139],{},[345,1134,1135],{},"Courses en silence",[345,1137,1138],{},"Méditation au départ",[345,1140,1141],{},"Focus sur le ressenti plutôt que la performance",[202,1143,1145],{"id":1144},"_6-nouveaux-formats-créatifs","6. Nouveaux formats créatifs",[906,1147,1149],{"id":1148},"les-courses-nocturnes-urbaines","Les courses nocturnes urbaines",[207,1151,1152],{},"Ambiance unique garantie :",[342,1154,1155,1158,1161],{},[345,1156,1157],{},"Parcours illuminés",[345,1159,1160],{},"DJ sets aux ravitaillements",[345,1162,1163],{},"Ambiance festive post-course",[906,1165,1167],{"id":1166},"le-swimrun-en-pleine-expansion","Le swimrun en pleine expansion",[207,1169,1170],{},"Discipline hybride en forte croissance :",[342,1172,1173,1176,1179],{},[345,1174,1175],{},"Alternance course/nage",[345,1177,1178],{},"Équipe de deux obligatoire",[345,1180,1181],{},"Paysages aquatiques spectaculaires",[906,1183,1185],{"id":1184},"les-trails-gastronomiques","Les trails gastronomiques",[207,1187,1188],{},"Allier effort et plaisir :",[342,1190,1191,1194,1197],{},[345,1192,1193],{},"Ravitaillements terroir",[345,1195,1196],{},"Producteurs locaux mis en avant",[345,1198,1199],{},"Repas finisher élaboré",[202,1201,1203],{"id":1202},"ce-que-ça-change-pour-les-organisateurs","Ce que ça change pour les organisateurs",[207,1205,1206],{},"Pour rester attractif en 2026, pensez à :",[1208,1209,1210,1216,1222,1228,1234],"ol",{},[345,1211,1212,1215],{},[220,1213,1214],{},"Proposer plusieurs formats"," sur le même événement",[345,1217,1218,1221],{},[220,1219,1220],{},"Intégrer une démarche éco-responsable"," visible",[345,1223,1224,1227],{},[220,1225,1226],{},"Créer du lien"," avant et après la course",[345,1229,1230,1233],{},[220,1231,1232],{},"Investir dans l'expérience"," au-delà de la course",[345,1235,1236,1239],{},[220,1237,1238],{},"Faciliter les inscriptions"," avec des outils modernes",[202,1241,1243],{"id":1242},"ce-que-ça-change-pour-les-coureurs","Ce que ça change pour les coureurs",[207,1245,1246],{},"Pour profiter pleinement de 2026 :",[1208,1248,1249,1255,1261,1267,1272],{},[345,1250,1251,1254],{},[220,1252,1253],{},"Variez les plaisirs"," : testez de nouveaux formats",[345,1256,1257,1260],{},[220,1258,1259],{},"Rejoignez une communauté"," locale",[345,1262,1263,1266],{},[220,1264,1265],{},"Fixez-vous des objectifs réalistes"," mais motivants",[345,1268,1269],{},[220,1270,1271],{},"Privilégiez les événements responsables",[345,1273,1274,1277],{},[220,1275,1276],{},"Partagez votre passion"," avec votre entourage",[1279,1280],"hr",{},[207,1282,1283],{},"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.",[207,1285,1286,1289],{},[220,1287,1288],{},"Trouvez votre prochaine course"," sur RaceUp et rejoignez le mouvement !",{"title":445,"searchDepth":446,"depth":446,"links":1291},[1292,1293,1298,1303,1308,1312,1316,1321,1322],{"id":896,"depth":446,"text":897},{"id":903,"depth":446,"text":904,"children":1294},[1295,1297],{"id":908,"depth":1296,"text":909},3,{"id":935,"depth":1296,"text":936},{"id":960,"depth":446,"text":961,"children":1299},[1300,1301,1302],{"id":964,"depth":1296,"text":965},{"id":982,"depth":1296,"text":983},{"id":997,"depth":1296,"text":998},{"id":1015,"depth":446,"text":1016,"children":1304},[1305,1306,1307],{"id":1019,"depth":1296,"text":1020},{"id":1037,"depth":1296,"text":1038},{"id":1052,"depth":1296,"text":1053},{"id":1067,"depth":446,"text":1068,"children":1309},[1310,1311],{"id":1071,"depth":1296,"text":1072},{"id":1089,"depth":1296,"text":1090},{"id":1107,"depth":446,"text":1108,"children":1313},[1314,1315],{"id":1111,"depth":1296,"text":1112},{"id":1129,"depth":1296,"text":1130},{"id":1144,"depth":446,"text":1145,"children":1317},[1318,1319,1320],{"id":1148,"depth":1296,"text":1149},{"id":1166,"depth":1296,"text":1167},{"id":1184,"depth":1296,"text":1185},{"id":1202,"depth":446,"text":1203},{"id":1242,"depth":446,"text":1243},"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",[1329,1330],"/events","/start",{"title":889,"description":1324},"blog/tendances-running-2026",[1334,10,1335,1336,1337],"tendances","communauté","innovation","actualités","IMJfW5_mlflTF7nocaOGsVzB0hLVdHunv4KLHzp9CdI",{"id":1340,"title":1341,"audiences":1342,"author":197,"body":1343,"cta":454,"date":1598,"description":1599,"extension":457,"image":1600,"meta":1601,"navigation":460,"path":1602,"relatedPages":1603,"seo":1604,"stem":1605,"tags":1606,"updated":470,"__hash__":1609},"blog/blog/comment-preparer-son-premier-trail.md","Comment préparer son premier trail : guide complet pour débutants",[196],{"type":199,"value":1344,"toc":1577},[1345,1349,1352,1356,1359,1373,1379,1383,1387,1398,1402,1413,1417,1428,1432,1443,1447,1451,1454,1465,1469,1472,1476,1487,1491,1495,1506,1510,1521,1525,1528,1554,1558,1572,1574],[202,1346,1348],{"id":1347},"se-lancer-dans-le-trail-une-aventure-accessible-à-tous","Se lancer dans le trail : une aventure accessible à tous",[207,1350,1351],{},"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.",[202,1353,1355],{"id":1354},"choisir-sa-première-course","Choisir sa première course",[207,1357,1358],{},"Pour débuter, privilégiez une distance raisonnable :",[342,1360,1361,1367,1370],{},[345,1362,1363,1366],{},[220,1364,1365],{},"10-15 km"," avec un dénivelé modéré (300-500 m D+)",[345,1368,1369],{},"Un parcours dans une région que vous connaissez",[345,1371,1372],{},"Une course bien organisée avec ravitaillements réguliers",[952,1374,1376],{"type":1375},"tip",[207,1377,1378],{},"Consultez le calendrier des événements sur RaceUp pour trouver un trail adapté à votre niveau près de chez vous.",[202,1380,1382],{"id":1381},"plan-dentraînement-sur-8-semaines","Plan d'entraînement sur 8 semaines",[906,1384,1386],{"id":1385},"semaines-1-2-construire-les-bases","Semaines 1-2 : Construire les bases",[342,1388,1389,1392,1395],{},[345,1390,1391],{},"3 sorties par semaine de 30-45 minutes",[345,1393,1394],{},"Alternez course et marche",[345,1396,1397],{},"Intégrez une sortie sur terrain vallonné",[906,1399,1401],{"id":1400},"semaines-3-4-augmenter-progressivement","Semaines 3-4 : Augmenter progressivement",[342,1403,1404,1407,1410],{},[345,1405,1406],{},"Passez à 4 sorties hebdomadaires",[345,1408,1409],{},"Une sortie longue de 1h à 1h15",[345,1411,1412],{},"Travaillez les côtes 1 fois par semaine",[906,1414,1416],{"id":1415},"semaines-5-6-spécificité-trail","Semaines 5-6 : Spécificité trail",[342,1418,1419,1422,1425],{},[345,1420,1421],{},"Sorties en terrain naturel majoritaires",[345,1423,1424],{},"Pratiquez la descente technique",[345,1426,1427],{},"Simulez les conditions de course",[906,1429,1431],{"id":1430},"semaines-7-8-affûtage","Semaines 7-8 : Affûtage",[342,1433,1434,1437,1440],{},[345,1435,1436],{},"Réduisez le volume de 30%",[345,1438,1439],{},"Gardez l'intensité",[345,1441,1442],{},"Reposez-vous les 3 derniers jours",[202,1444,1446],{"id":1445},"léquipement-indispensable","L'équipement indispensable",[906,1448,1450],{"id":1449},"chaussures-de-trail","Chaussures de trail",[207,1452,1453],{},"L'investissement le plus important. Choisissez des chaussures avec :",[342,1455,1456,1459,1462],{},[345,1457,1458],{},"Un bon amorti",[345,1460,1461],{},"Une semelle crantée pour l'accroche",[345,1463,1464],{},"Un maintien adapté à votre foulée",[906,1466,1468],{"id":1467},"le-sac-dhydratation","Le sac d'hydratation",[207,1470,1471],{},"Même sur 15 km, emportez de l'eau. Un gilet de trail de 5L suffit pour débuter.",[906,1473,1475],{"id":1474},"vêtements-techniques","Vêtements techniques",[342,1477,1478,1481,1484],{},[345,1479,1480],{},"Couche respirante près du corps",[345,1482,1483],{},"Veste coupe-vent compacte",[345,1485,1486],{},"Buff ou casquette selon la météo",[202,1488,1490],{"id":1489},"nutrition-et-hydratation","Nutrition et hydratation",[906,1492,1494],{"id":1493},"avant-la-course","Avant la course",[342,1496,1497,1500,1503],{},[345,1498,1499],{},"Repas léger 3h avant le départ",[345,1501,1502],{},"Hydratez-vous bien la veille",[345,1504,1505],{},"Évitez les aliments nouveaux",[906,1507,1509],{"id":1508},"pendant-leffort","Pendant l'effort",[342,1511,1512,1515,1518],{},[345,1513,1514],{},"Buvez régulièrement par petites gorgées",[345,1516,1517],{},"1 gel ou barre énergétique toutes les 45 minutes",[345,1519,1520],{},"Profitez des ravitaillements",[202,1522,1524],{"id":1523},"le-mental-votre-meilleur-allié","Le mental : votre meilleur allié",[207,1526,1527],{},"Le trail est autant mental que physique. Quelques astuces :",[1208,1529,1530,1536,1542,1548],{},[345,1531,1532,1535],{},[220,1533,1534],{},"Découpez la course"," en sections",[345,1537,1538,1541],{},[220,1539,1540],{},"Marchez dans les montées"," sans culpabiliser",[345,1543,1544,1547],{},[220,1545,1546],{},"Profitez des paysages"," - vous n'êtes pas là que pour la performance",[345,1549,1550,1553],{},[220,1551,1552],{},"Encouragez les autres"," coureurs",[202,1555,1557],{"id":1556},"le-jour-j-nos-derniers-conseils","Le jour J : nos derniers conseils",[342,1559,1560,1563,1566,1569],{},[345,1561,1562],{},"Arrivez 1h30 avant le départ",[345,1564,1565],{},"Récupérez votre dossard sereinement",[345,1567,1568],{},"Échauffez-vous légèrement",[345,1570,1571],{},"Partez prudemment, finissez fort",[1279,1573],{},[207,1575,1576],{},"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":445,"searchDepth":446,"depth":446,"links":1578},[1579,1580,1581,1587,1592,1596,1597],{"id":1347,"depth":446,"text":1348},{"id":1354,"depth":446,"text":1355},{"id":1381,"depth":446,"text":1382,"children":1582},[1583,1584,1585,1586],{"id":1385,"depth":1296,"text":1386},{"id":1400,"depth":1296,"text":1401},{"id":1415,"depth":1296,"text":1416},{"id":1430,"depth":1296,"text":1431},{"id":1445,"depth":446,"text":1446,"children":1588},[1589,1590,1591],{"id":1449,"depth":1296,"text":1450},{"id":1467,"depth":1296,"text":1468},{"id":1474,"depth":1296,"text":1475},{"id":1489,"depth":446,"text":1490,"children":1593},[1594,1595],{"id":1493,"depth":1296,"text":1494},{"id":1508,"depth":1296,"text":1509},{"id":1523,"depth":446,"text":1524},{"id":1556,"depth":446,"text":1557},"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",[1329],{"title":1341,"description":1599},"blog/comment-preparer-son-premier-trail",[11,1607,468,885,1608],"débutant","conseils","z0KOiyah4gLXG0y3h_GLoMmeSENH7wkNBsbj8qOAYec",1791359324240]