{"id":33919,"date":"2024-08-17T17:39:23","date_gmt":"2024-08-17T16:39:23","guid":{"rendered":"https:\/\/www.montania-sport.com\/blog\/?p=33919"},"modified":"2025-01-10T15:57:20","modified_gmt":"2025-01-10T14:57:20","slug":"5-conseils-pour-bien-commencer-le-trail-running","status":"publish","type":"post","link":"https:\/\/www.montania-sport.com\/blog\/5-conseils-pour-bien-commencer-le-trail-running\/","title":{"rendered":"5 conseils pour bien commencer le trail"},"content":{"rendered":"\n<p>\u00c7a y est, tu te lances sur les sentiers et pars \u00e0 l&rsquo;assaut des cimes \u00e0 la recherche d&rsquo;une reconnexion \u00e0 la Nature ! Voici nos 5 conseils pour commencer le trail running, et progresser sans te blesser !<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">1. Choisis les bonnes chaussures<\/h2>\n\n\n\n<p>Point indispensable pour commencer le trail : l&rsquo;\u00e9quipement du traileur ! On ne peut pas se passer de chaussures pour arpenter les chemins. \u00c0 condition de choisir les bonnes ! Mais alors comment choisir la paire de chaussures qui te transporteras vers tes objectifs ?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Le terrain sur lequel tu vas majoritairement \u00e9voluer : Il existe une plage de semelles et de chaussures pens\u00e9es pour des terrains diff\u00e9rents. Il peut \u00eatre boueux, rocheux, avoir une partie bitum\u00e9e&#8230; Le choix de ta paire de chaussures de trail-running va essentiellement d\u00e9pendre de \u00e7a !<\/li>\n\n\n\n<li>Les technologies pr\u00e9sentes sur le mod\u00e8le : Tu as peut-\u00eatre besoin d&rsquo;un amorti prononc\u00e9, d&rsquo;un grip plus fort, d&rsquo;une grande stabilit\u00e9 pour gagner en confort (et conserver tes chevilles ;) )  <\/li>\n\n\n\n<li>Confort et ajustements : \u00c9videmment, tes chaussures doivent offrir un minimum de confort ! Tu dois te sentir bien dedans et elles ne doivent pas t&rsquo;occasionner d&rsquo;ampoules ou de douleurs aux pieds \u00e0 l&rsquo;effort. Il est possible de se faire cr\u00e9er une semelle adapt\u00e9e pour \u00e9viter tout \u00e7a, et gagner en confort et stabilit\u00e9. <\/li>\n\n\n\n<li>La paire de chaussures doit convenir \u00e0 ta morphologie (poids et fit de pied). Le mieux est de venir se faire conseiller par un professionnel en magasin.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e48bd9&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"996\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" data-id=\"34186\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-de-trail-salomon-slab-sense-8-sg-1024x996.jpeg\" alt=\"\" class=\"wp-image-34186\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-de-trail-salomon-slab-sense-8-sg-1024x996.jpeg 1024w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-de-trail-salomon-slab-sense-8-sg-300x292.jpeg 300w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-de-trail-salomon-slab-sense-8-sg-768x747.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-de-trail-salomon-slab-sense-8-sg.jpeg 1444w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.717production.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">@Valentin Dibidabian<\/a><\/figcaption><\/figure>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e49139&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"576\" height=\"1024\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" data-id=\"34185\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-dynafit-ultra-dna-576x1024.jpeg\" alt=\"\" class=\"wp-image-34185\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-dynafit-ultra-dna-576x1024.jpeg 576w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-dynafit-ultra-dna-169x300.jpeg 169w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-dynafit-ultra-dna-768x1365.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-dynafit-ultra-dna-864x1536.jpeg 864w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/chaussures-dynafit-ultra-dna.jpeg 1080w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n<\/figure>\n\n\n\n<p>Peut-\u00eatre que tu trouveras ton bonheur parmi celles-ci ? : <a href=\"https:\/\/www.montania-sport.com\/7793-chaussures-trail-running\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.montania-sport.com\/7793-chaussures-trail-running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Cours lentement pour courir vite<\/h2>\n\n\n\n<p>2\u00e8me conseil majeur pour commencer le trail : Courir lentement pour courir vite ! \u00c7a para\u00eet contre-intuitif mais c&rsquo;est pourtant une vraie r\u00e8gle \u00e0 adopter dans son entra\u00eenement ! On entend trop souvent que la course \u00e0 pied est associ\u00e9e \u00e0 la souffrance et l&rsquo;inconfort, alors qu&rsquo;il suffit d&rsquo;accepter de courir \u00e0 son propre rythme pour en tirer un maximum de b\u00e9n\u00e9fices.<\/p>\n\n\n\n<p>En courant \u00e0 un rythme cardiaque o\u00f9 tu n&rsquo;es pas essouffl\u00e9 et te permettant par exemple de parler sans effort avec ton partenaire de course, tu d\u00e9veloppes ton endurance, qui est fondamentale dans la pratique du trail-running. Tu peux varier les terrains (mont\u00e9e, descente, plat) tout en restant dans une zone cardiaque confortable (environ 60% de ta FC Max, I1-I2 pour les connaisseurs)! C&rsquo;est le genre d&rsquo;entra\u00eenement qui est indispensable pour progresser car il limite les blessures, d\u00e9veloppe ta m\u00e9canique de course et permet d&rsquo;\u00eatre encore plus performant sur la dur\u00e9e ! Tu seras aussi plus frais physiquement et mentalement pour tes s\u00e9ances plus intenses ! La base cl\u00e9 de l&rsquo;entrainement, ce sont les footings et on l&rsquo;oublie trop souvent :)<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e49dc8&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-au-soleil-couchant-cest-magique-1024x576.jpeg\" alt=\"\" class=\"wp-image-34371\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-au-soleil-couchant-cest-magique-1024x576.jpeg 1024w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-au-soleil-couchant-cest-magique-300x169.jpeg 300w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-au-soleil-couchant-cest-magique-768x432.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-au-soleil-couchant-cest-magique-1536x864.jpeg 1536w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-au-soleil-couchant-cest-magique-2048x1152.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<p>Ne te focalises pas sur ta vitesse moyenne mais plut\u00f4t sur tes sensations et tes ressentis apr\u00e8s tes sorties ! Encourage quelqu&rsquo;un qui court \u00e0 la m\u00eame allure que toi ou qui est moins rapide, \u00e0 t&rsquo;accompagner sur tes footings pour ne pas courir en dehors de tes zones d&rsquo;endurance sans t&rsquo;en rendre compte. Il vaut mieux courir trop lentement que trop vite !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Sois progressif<\/h2>\n\n\n\n<p>Tu as envie de partir pour de longues heures en montagne, de battre ton meilleur temps sur un segment Strava ou de gagner ta prochaine course ? C&rsquo;est normal, mais garde une notion de progressivit\u00e9 dans tes objectifs pour commencer le trail running ! C&rsquo;est cette notion qui va te permettre de ne pas te blesser et d&rsquo;accomplir tes objectifs haut la main ! <\/p>\n\n\n\n<p>Tu peux choisir de te faire entourer par un coach et suivre un programme d&rsquo;entrainement r\u00e9fl\u00e9chi, mais tu peux aussi compter sur ton entourage qui saura te ramener \u00e0 la raison sur des objectifs parfois pr\u00e9matur\u00e9s. Tu peux profiter d&rsquo;une multitude d&rsquo;applications de coaching et de suivi sur Internet. Et si tu es lecteur, de nombreux livres enseignent \u00ab\u00a0la science de l&rsquo;entra\u00eenement\u00a0\u00bb au travers de leurs pages.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e4a2c5&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"548\" height=\"277\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" data-id=\"34356\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-graphique-de-progression-en-course-a-pied.jpg\" alt=\"\" class=\"wp-image-34356\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-graphique-de-progression-en-course-a-pied.jpg 548w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-graphique-de-progression-en-course-a-pied-300x152.jpg 300w\" sizes=\"(max-width: 548px) 100vw, 548px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\">Progressivit\u00e9<\/figcaption><\/figure>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e4a6c5&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"926\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" data-id=\"34357\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-planning-dentrainement-en-trail-running.jpg\" alt=\"\" class=\"wp-image-34357\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-planning-dentrainement-en-trail-running.jpg 828w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-planning-dentrainement-en-trail-running-268x300.jpg 268w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/exemple-de-planning-dentrainement-en-trail-running-768x859.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\">Rigueur<\/figcaption><\/figure>\n<\/figure>\n\n\n\n<p>Voici quelques conseils d&rsquo;entrainements cl\u00e9s que je peux te donner :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne pas faire trop d&rsquo;un coup puis plus rien : il vaut mieux courir 30min tous les jours que 2h d&rsquo;un coup une fois dans la semaine !<\/li>\n\n\n\n<li>S&rsquo;imposer au moins un jour de repos complet par semaine : quel que soit ton niveau, le repos est essentiel dans ta progression. Associ\u00e9 \u00e0 des s\u00e9ances calmes, il va te permettre d&rsquo;assimiler l&rsquo;entra\u00eenement effectu\u00e9<\/li>\n\n\n\n<li>Garde une vision sur ta progression : gr\u00e2ce \u00e0 une quelconque application, essaye de garder une vision sur ton rythme d&rsquo;entra\u00eenement pour ne pas t&rsquo;enfermer dans le \u00ab\u00a0Toujours plus\u00a0\u00bb.<\/li>\n<\/ul>\n\n\n\n<p>Ta motivation sera graduelle elle aussi finalement, puisque tu auras envie d&rsquo;aller toujours loin et cette fra\u00eecheur mentale est \u00e0 pr\u00e9server absolument !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. \u00c9coute ton corps<\/h2>\n\n\n\n<p>Ton corps est ton moteur et tu dois l&rsquo;\u00e9couter ! Sois averti sur toutes les petites douleurs et tous les messages qu&rsquo;il t&rsquo;envoie ! <\/p>\n\n\n\n<p>Il est important de savoir faire la distinction entre la simple flemme d&rsquo;aller courir et une v\u00e9ritable fatigue. La paresse peut \u00eatre surmont\u00e9e par la motivation et des routines r\u00e9guli\u00e8res, mais la vraie fatigue n\u00e9cessite du repos et de la r\u00e9cup\u00e9ration.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e4aca0&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-2-1024x768.jpeg\" alt=\"\" class=\"wp-image-34350\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-2-1024x768.jpeg 1024w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-2-300x225.jpeg 300w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-2-768x576.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-2-1536x1152.jpeg 1536w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-2.jpeg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.717production.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">@Valentin Dibidabian<\/a><\/figcaption><\/figure>\n\n\n\n<p>Quelques signaux \u00e0 surveiller :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Douleurs aigu\u00ebs<\/strong> : Toute douleur vive et localis\u00e9e doit \u00eatre prise au s\u00e9rieux. Elle peut \u00eatre le signe d&rsquo;une blessure qui n\u00e9cessite du repos ou une consultation m\u00e9dicale.<\/li>\n\n\n\n<li><strong>Fatigue prolong\u00e9e<\/strong> : Si tu ressens une fatigue intense qui ne dispara\u00eet pas apr\u00e8s une nuit de sommeil, il est probablement temps de ralentir et de laisser ton corps r\u00e9cup\u00e9rer.<\/li>\n\n\n\n<li><strong>Changements dans les performances<\/strong> : Une baisse soudaine de performance ou une difficult\u00e9 \u00e0 r\u00e9aliser des entra\u00eenements normalement faciles peut indiquer un besoin de repos.<\/li>\n\n\n\n<li><strong>Signaux \u00e9motionnels<\/strong> : Le stress, l&rsquo;irritabilit\u00e9 et une motivation en baisse peuvent \u00e9galement \u00eatre des indicateurs que tu pousses trop ton corps.<\/li>\n<\/ul>\n\n\n\n<p>Parfois, tu n&rsquo;as juste pas envie d&rsquo;aller t&rsquo;entra\u00eener et \u00e7a arrive ! Si tu as tout de m\u00eame envie de sortir, va courir ou marcher dans un endroit qui te fait plaisir. Tu peux m\u00eame faire un autre sport ! L&rsquo;important, c&rsquo;est de ne pas se lasser et de bouger !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Prends du plaisir<\/h2>\n\n\n\n<p>5\u00e8me et dernier conseil, peut \u00eatre le plus important de tous pour commencer le trail : garde en t\u00eate que courir doit avant tout \u00eatre une source de satisfaction et de bien-\u00eatre. Varie les parcours, cours en groupe et fixe toi des objectifs personnels pour rendre l&rsquo;entra\u00eenement plus agr\u00e9able. Tu peux aussi \u00e9couter de la musique, des podcasts ou courir avec ton chien (dans la mesure du possible, ne le crame pas ;))<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e4b203&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" data-id=\"34351\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-1024x576.jpeg\" alt=\"\" class=\"wp-image-34351\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-1024x576.jpeg 1024w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-300x169.jpeg 300w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-768x432.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur-1536x864.jpeg 1536w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/courir-avec-son-chien-quel-bonheur.jpeg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.717production.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">@Valentin Dibidabian<\/a><\/figcaption><\/figure>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e4b661&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"561\" height=\"1024\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" data-id=\"34352\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/quand-on-a-du-mal-a-se-motiver-rien-de-mieux-quun-ami-pour-commencer-le-trail-561x1024.jpeg\" alt=\"\" class=\"wp-image-34352\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/quand-on-a-du-mal-a-se-motiver-rien-de-mieux-quun-ami-pour-commencer-le-trail-561x1024.jpeg 561w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/quand-on-a-du-mal-a-se-motiver-rien-de-mieux-quun-ami-pour-commencer-le-trail-164x300.jpeg 164w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/quand-on-a-du-mal-a-se-motiver-rien-de-mieux-quun-ami-pour-commencer-le-trail-768x1401.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/quand-on-a-du-mal-a-se-motiver-rien-de-mieux-quun-ami-pour-commencer-le-trail-842x1536.jpeg 842w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/quand-on-a-du-mal-a-se-motiver-rien-de-mieux-quun-ami-pour-commencer-le-trail.jpeg 910w\" sizes=\"(max-width: 561px) 100vw, 561px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n<\/figure>\n\n\n\n<p>Il est crucial de trouver un \u00e9quilibre entre l&rsquo;effort et le plaisir. N&rsquo;h\u00e9sites pas \u00e0 int\u00e9grer des jours de repos et pratiquer des activit\u00e9s compl\u00e9mentaires comme le v\u00e9lo ou le yoga. Le plaisir est un puissant moteur de progression et la mixit\u00e9 des sports pratiqu\u00e9s est une cl\u00e9 de durabilit\u00e9 ! <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a2b7f7e4bb39&quot;}\" data-wp-interactive=\"core\/image\" class=\"wp-block-image size-large wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"571\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on-async--click=\"actions.showLightbox\" data-wp-on-async--load=\"callbacks.setButtonStyles\" data-wp-on-async-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/le-ciel-azur-la-lune-et-les-montagnes-en-toile-de-fond-quel-cadre-pour-commencer-le-trail-1024x571.jpeg\" alt=\"\" class=\"wp-image-34369\" srcset=\"https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/le-ciel-azur-la-lune-et-les-montagnes-en-toile-de-fond-quel-cadre-pour-commencer-le-trail-1024x571.jpeg 1024w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/le-ciel-azur-la-lune-et-les-montagnes-en-toile-de-fond-quel-cadre-pour-commencer-le-trail-300x167.jpeg 300w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/le-ciel-azur-la-lune-et-les-montagnes-en-toile-de-fond-quel-cadre-pour-commencer-le-trail-768x428.jpeg 768w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/le-ciel-azur-la-lune-et-les-montagnes-en-toile-de-fond-quel-cadre-pour-commencer-le-trail-1536x856.jpeg 1536w, https:\/\/www.montania-sport.com\/blog\/wp-content\/uploads\/2024\/08\/le-ciel-azur-la-lune-et-les-montagnes-en-toile-de-fond-quel-cadre-pour-commencer-le-trail-2048x1141.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Agrandir l\u2018image\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on-async--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<p>J&rsquo;esp\u00e8re que ces 5 conseils pour commencer le trail t&rsquo;aideront \u00e0 profiter un maximum de cette activit\u00e9 passionnante en pleine nature !<\/p>\n\n\n\n<p>Tu peux retrouver notre rubrique Trail Running (sacs d\u2019hydratation, b\u00e2tons, chaussettes, frontales, casques, chaussures de trail\u2026) ici : <a href=\"https:\/\/www.montania-sport.com\/7086-trail-running\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.montania-sport.com\/7086-trail-running<\/a><\/p>\n\n\n\n<p>Ainsi qu&rsquo;un autre article sur le mental et les passages \u00e0 vide dans le Trail Running : <a href=\"https:\/\/www.montania-sport.com\/blog\/le-mental-en-trail-running-comment-surmonter-un-passage-a-vide\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.montania-sport.com\/blog\/le-mental-en-trail-running-comment-surmonter-un-passage-a-vide\/<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Merci de ta lecture,<\/p>\n\n\n\n<p>Hugo<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7a y est, tu te lances sur les sentiers et pars \u00e0 l&rsquo;assaut des cimes \u00e0 la recherche d&rsquo;une reconnexion \u00e0 la Nature ! Voici nos 5 conseils pour commencer le trail running, et progresser sans te blesser !<\/p>\n","protected":false},"author":16,"featured_media":34184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[1135,1134,812,1136,1052],"class_list":["post-33919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-fiches-conseils-montania","tag-chaussures-de-trail","tag-conseils","tag-dynafit","tag-salomon","tag-trail-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 conseils pour bien commencer le trail - Blog Montania Sport<\/title>\n<meta name=\"description\" content=\"\u00c7a y est, tu te lances sur les sentiers ! 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