{"id":525,"date":"2023-08-28T14:55:52","date_gmt":"2023-08-28T18:55:52","guid":{"rendered":"https:\/\/ca.beyondtype2.org\/fr\/?p=525"},"modified":"2023-09-04T08:02:36","modified_gmt":"2023-09-04T12:02:36","slug":"course-a-pied-pour-debutants","status":"publish","type":"post","link":"https:\/\/ca.beyondtype2.org\/fr\/course-a-pied-pour-debutants\/","title":{"rendered":"La course \u00e0 pied pour les d\u00e9butants"},"content":{"rendered":"<p><span style=\"font-weight: 400\">La course \u00e0 pied est une activit\u00e9 sportive d\u2019intensit\u00e9 mod\u00e9r\u00e9e \u00e0 \u00e9lev\u00e9e. Les bienfaits de la course \u00e0 pied chez les personnes atteintes de diab\u00e8te de type\u00a02 ne doivent pas \u00eatre sous-estim\u00e9s. Cette discipline favorise la perte de poids, permet de g\u00e9rer la glyc\u00e9mie, soulage le stress et am\u00e9liore la sant\u00e9 et l\u2019endurance cardiovasculaires. Avant de commencer un nouveau programme d\u2019entra\u00eenement, consultez votre m\u00e9decin afin de d\u00e9terminer s\u2019il est n\u00e9cessaire d\u2019adapter votre traitement m\u00e9dicamenteux et votre r\u00e9gime alimentaire, et pour savoir comment g\u00e9rer <\/span><a href=\"https:\/\/beyondtype2.org\/blood-sugar-control-during-and-after-exercise\/\"><span style=\"font-weight: 400\">les pics et les creux de glyc\u00e9mie pendant et apr\u00e8s l\u2019effort.<\/span><\/a><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<h3><b>Les bienfaits de la course \u00e0 pied chez les personnes atteintes de diab\u00e8te de type\u00a02\u00a0:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">diminution de la tension art\u00e9rielle et du <\/span><a href=\"https:\/\/beyondtype2.org\/cholesterol-good-or-bad\/\"><span style=\"font-weight: 400\">taux de mauvais cholest\u00e9rol<\/span><\/a><span style=\"font-weight: 400\">;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">meilleure ma\u00eetrise de la glyc\u00e9mie;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">renforcement des os et des muscles;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">am\u00e9lioration de la sensibilit\u00e9 \u00e0 l\u2019insuline;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">optimisation de la perte de poids;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">gain d\u2019\u00e9nergie et r\u00e9duction du niveau de stress.<\/span><\/li>\n<\/ul>\n<h3><b>Comment se lancer?<\/b><\/h3>\n<p><b>Commencez lentement\u00a0: <\/b><span style=\"font-weight: 400\">la course \u00e0 pied peut sembler \u00eatre une activit\u00e9 quelque peu intimidante, pourtant, il n\u2019y a aucune raison de vous laisser impressionner. Avec un peu d\u2019efforts et la volont\u00e9 d\u2019essayer, vous pouvez commencer par <\/span><a href=\"https:\/\/beyondtype2.org\/walking-type-2-diabetes\/\"><span style=\"font-weight: 400\">marcher<\/span><\/a><span style=\"font-weight: 400\">, puis, progressivement, vous mettre \u00e0 courir.\u00a0<\/span><\/p>\n<p><b>Essayez de vous entra\u00eener pas intervalles\u00a0: <\/b><span style=\"font-weight: 400\">l\u2019entra\u00eenement par intervalles peut \u00eatre b\u00e9n\u00e9fique puisqu\u2019il permet d\u2019am\u00e9liorer l\u2019endurance, m\u00eame chez les coureurs les plus aguerris. Vous trouverez ci-dessous des suggestions pour vous aider \u00e0 commencer l\u2019entra\u00eenement par intervalles.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">D\u00e9butants\u00a0: courir pendant 10 \u00e0 30\u00a0secondes, puis marcher une \u00e0 deux\u00a0minutes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Interm\u00e9diaires\u00a0: courir pendant une \u00e0 cinq\u00a0minutes, puis marcher une \u00e0 deux\u00a0minutes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Experts\u00a0: courir pendant six \u00e0 huit\u00a0minutes, puis marcher entre 30\u00a0secondes et une\u00a0minute<\/span><\/li>\n<\/ul>\n<p><b>Fixez-vous des objectifs\u00a0: <\/b><span style=\"font-weight: 400\">vous devez imp\u00e9rativement vous fixer des objectifs et suivre vos progr\u00e8s afin de ne pas perdre votre motivation. Vous pouvez viser un objectif de distance g\u00e9n\u00e9ral, comme r\u00e9ussir \u00e0 parcourir une distance de 5\u00a0km\u00a0: c\u2019est une \u00e9tape importante pour un coureur qui se lance pour la premi\u00e8re fois dans cette activit\u00e9.\u00a0<\/span><\/p>\n<p><b>Motivez un ami\u00a0: <\/b><span style=\"font-weight: 400\">courir \u00e0 plusieurs peut \u00eatre une excellente occasion de socialiser. Proposez \u00e0 des amis, \u00e0 des membres de la famille, \u00e0 des voisins ou \u00e0 des coll\u00e8gues de se joindre \u00e0 vous. Avec un partenaire de course \u00e0 vos c\u00f4t\u00e9s, vous restez motiv\u00e9 et \u00eates d\u2019autant plus incit\u00e9 \u00e0 atteindre vos objectifs.\u00a0<\/span><\/p>\n<p><b>Rejoignez un club\u00a0: <\/b><span style=\"font-weight: 400\">si aucun ami ou membre de votre famille n\u2019a envie de se joindre \u00e0 vous, vous pouvez \u00e9galement <\/span><a href=\"https:\/\/www.meetup.com\/fr-FR\/topics\/running\/\"><span style=\"font-weight: 400\">rejoindre un groupe de coureurs<\/span><\/a><span style=\"font-weight: 400\"> dans votre r\u00e9gion, voire cr\u00e9er votre propre groupe. Renseignez-vous aupr\u00e8s de votre entreprise\u00a0: peut-\u00eatre met-elle en place des choses pour vous inciter \u00e0 pratiquer de l\u2019exercice physique.\u00a0<\/span><\/p>\n<h3><b>L\u2019\u00e9quipement id\u00e9al du coureur\u00a0:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">des v\u00eatements de sport respirants;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">des chaussettes et des chaussures de course, de pr\u00e9f\u00e9rence des chaussures de sport plates et souples qui maintiennent bien le pied. Pour assurer votre s\u00e9curit\u00e9 et garantir un confort optimal, vous pouvez vous procurer des chaussures dans le magasin de sport de votre quartier;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">emportez un jus de fruits ou des comprim\u00e9s de glucose en cas d\u2019urgence li\u00e9e \u00e0 une baisse du taux de sucre dans le sang;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00e9vitez les barres et boissons \u00e9nerg\u00e9tiques ainsi que les suppl\u00e9ments inutiles avec <\/span><a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a20795183\/the-best-foods-to-replenish-electrolytes\/\"><span style=\"font-weight: 400\">sucre ajout\u00e9.<\/span><\/a><span style=\"font-weight: 400\"> Envisagez des m\u00e9thodes saines pour vous r\u00e9approvisionner en \u00e9lectrolytes, <\/span><a href=\"https:\/\/www.betternutrition.com\/ask-the-nutritionist\/low-sugar-electrolyte-replacement\"><span style=\"font-weight: 400\">telles que<\/span><\/a><span style=\"font-weight: 400\"> l\u2019eau de coco, le bouillon d\u2019os et les fruits et les l\u00e9gumes riches en min\u00e9raux.<\/span><\/li>\n<\/ul>\n<h3><b>Pr\u00e9cautions<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">En cas <\/span><a href=\"https:\/\/www.diabete.qc.ca\/le-diabete\/la-gestion-du-diabete\/activite-physique\/les-precautions\/\"><span style=\"font-weight: 400\">d\u2019hypoglyc\u00e9mie ou d\u2019hyperglyc\u00e9mie,<\/span><\/a><span style=\"font-weight: 400\"> arr\u00eatez votre s\u00e9ance d\u2019entra\u00eenement.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Buvez beaucoup d\u2019eau pour ne pas vous d\u00e9shydrater.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Surveillez votre glyc\u00e9mie avant, pendant et apr\u00e8s la s\u00e9ance.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Si vous prenez de l\u2019insuline, certaines <\/span><a href=\"https:\/\/www.diabete.qc.ca\/le-diabete\/la-gestion-du-diabete\/activite-physique\/les-precautions\/\"><span style=\"font-weight: 400\">\u00e9tudes<\/span><\/a><span style=\"font-weight: 400\"> indiquent que vous devez choisir un site d\u2019injection situ\u00e9 loin des muscles que vous mobilisez le plus, car l\u2019activit\u00e9 physique peut acc\u00e9l\u00e9rer l\u2019absorption de l\u2019insuline et entra\u00eener une hypoglyc\u00e9mie. Cependant, d\u2019autres <\/span><a href=\"https:\/\/www.joslin.org\/info\/why_is_my_blood_glucose_sometimes_low_after_physical_activity.html\"><span style=\"font-weight: 400\">\u00e9tudes<\/span><\/a><span style=\"font-weight: 400\"> avancent un point de vue diff\u00e9rent. Il est donc pr\u00e9f\u00e9rable d\u2019en discuter avec votre m\u00e9decin.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>La course \u00e0 pied est une activit\u00e9 sportive d\u2019intensit\u00e9 mod\u00e9r\u00e9e \u00e0 \u00e9lev\u00e9e. Les bienfaits de la course \u00e0 pied chez les personnes atteintes de diab\u00e8te de type\u00a02 ne doivent pas \u00eatre sous-estim\u00e9s. Cette discipline favorise la perte de poids, permet de g\u00e9rer la glyc\u00e9mie, soulage le stress et am\u00e9liore la sant\u00e9 et l\u2019endurance cardiovasculaires. Avant [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[55,58],"tags":[],"invisible":[11,8,120,116],"class_list":["post-525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre-physique-et-diabete","category-programmes-dexercice-pour-le-diabete","invisible-bsfitness","invisible-core-evergreen-resource","invisible-exercise","invisible-exerciseresource"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La course \u00e0 pied pour les d\u00e9butants - Beyond Type 2 Canada<\/title>\n<meta name=\"description\" content=\"La course \u00e0 pied est une activit\u00e9 sportive d\u2019intensit\u00e9 mod\u00e9r\u00e9e \u00e0 \u00e9lev\u00e9e. 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