{"id":14557,"date":"2011-06-14T03:00:04","date_gmt":"2011-06-14T02:00:04","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=14557"},"modified":"2011-06-13T21:28:17","modified_gmt":"2011-06-13T20:28:17","slug":"courir-a-jeun","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/courir-a-jeun-14557.html","title":{"rendered":"courir \u00e0 jeun"},"content":{"rendered":"<p>Plusieurs d&rsquo;entre vous ont d\u00e9j\u00e0 du pratiquer cette technique d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a>, et cela\u00a0pour deux raisons\u00a0diff\u00e9rentes.\u00a0Soit \u00a0pr\u00e9parer un marathon, soit perdre du poids.<\/p>\n<p>Dans le\u00a0premier cas, votre but est d&rsquo;habituer votre organisme \u00e0 tranformer les graisses (seule source disponible)\u00a0en \u00e9nergie utilisable.\u00a0Vous esp\u00e9rez ainsi mieux franchir le fameux \u00ab\u00a0mur des 30km\u00a0\u00bb, distance de course \u00e0 laquelle vos r\u00e9serves en glucides seraient \u00e9puis\u00e9es. C&rsquo;est vrai mais \u00e7a ne se fera pas en une seule s\u00e9ance.<\/p>\n<p>Dans le\u00a0second cas, vous vous dites que puisque votre stock de glycog\u00e8ne est au plus bas le matin, votre organisme n&rsquo;aura pas d&rsquo;autre choix que de puiser dans les graisses. C&rsquo;est vrai aussi, la consommations des lipides par l&rsquo;organisme serait multipli\u00e9e par 5 !!!! C&rsquo;est tr\u00e8s tentant mais pas sans danger.<\/p>\n<p><em>Quels sont les risques ?<\/em><\/p>\n<p>En courant \u00e0 jeun vous risquez bien-s\u00fbr l&rsquo;hypoglic\u00e9mie (malaises ou vertiges.)<\/p>\n<p>La pratique\u00a0trop souvent r\u00e9p\u00e9t\u00e9e\u00a0vous expose \u00e9galement \u00e0 une grande fatigue, migraine, manque d&rsquo;\u00e9nergie (j&rsquo;ai m\u00eame lu d\u00e9pression nerveuse !!??)&#8230;. Parce que vous allez\u00a0 puiser une part importante d&rsquo; acides gras essentiels et de prot\u00e9ines. Voir l&rsquo;exemple de Vincent Rousseau (pr\u00e9curseur de cette m\u00e9thode &#8211; Marathon en 2h07&rsquo;20\u00a0\u00bb en 1995) qui a lui m\u00eame r\u00e9duit la fr\u00e9quence de ses sorties \u00e0 jeun \u00e0 une sur 6,\u00a0et les\u00a0a limt\u00e9es \u00e0 60 minutes contre 45, parce qu&rsquo;il s&rsquo;\u00e9puisait.<\/p>\n<p>D&rsquo;autre part en habituant le corps aux privations, celui-ci va s&rsquo;adapter en stockant d&rsquo;avantage de graisse lors des prochains repas ! Ce qui n&rsquo;est pas vraiment le but recherch\u00e9.<\/p>\n<p>Sachez aussi qu&rsquo; au del\u00e0 de l&rsquo;heure d&rsquo;effort\u00a0votre\u00a0m\u00e9tabolisme va produire des d\u00e9chets dangereux pour la sant\u00e9 : les corps c\u00e9toniques qui peuvent provoquer diab\u00e8te et probl\u00e8mes r\u00e9naux.<\/p>\n<p><em>Quelles sont les pr\u00e9cautions \u00e0 prendre ?<\/em><\/p>\n<p>1\/ Se goinfrerde\u00a0sucres lents\u00a0la veille.<\/p>\n<p>2\/\u00a0Les premi\u00e8res fois, partir\u00a0avec des barres de c\u00e9r\u00e9ales (au cas o\u00f9) et courir en boucle courte (si malaise hypoglyc\u00e9mique)<\/p>\n<p>3\/\u00a0Courir entre 20 minutes et 60 minutes maxi.<\/p>\n<p>4\/\u00a0Limiter\u00a0cette pratique\u00a0\u00e0 une sortie sur 6 environ\u00a0! Eviter celle de fractionn\u00e9 ou de <a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a> !<\/p>\n<p>5\/ Boire \u00e9norm\u00e9ment<\/p>\n<p>6\/\u00a0Et&#8230;&#8230;.Prendre un\u00a0petit d\u00e9jeuner d\u00e8s le retour (ou dans l&rsquo;heure qui suit).\u00a0En essayant de refaire le plein de prot\u00e9ines (yaourt,\u00a0volaille..)\u00a0et d&rsquo;acides gras essentiels (amandes, noisettes&#8230;)<\/p>\n<p>Bonne course !<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/courir-a-jeun-14557.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Plusieurs d&rsquo;entre vous ont d\u00e9j\u00e0 du pratiquer cette technique d&rsquo;entrainement, et cela\u00a0pour deux raisons\u00a0diff\u00e9rentes.\u00a0Soit \u00a0pr\u00e9parer un marathon, soit perdre du poids. Dans le\u00a0premier cas, votre but est d&rsquo;habituer votre organisme \u00e0 tranformer les graisses (seule source disponible)\u00a0en \u00e9nergie utilisable.\u00a0Vous esp\u00e9rez ainsi mieux franchir le fameux \u00ab\u00a0mur des 30km\u00a0\u00bb, distance de course \u00e0 laquelle vos r\u00e9serves [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>courir \u00e0 jeun<\/title>\n<meta name=\"description\" content=\"Plusieurs d&#039;entre vous ont d\u00e9j\u00e0 du pratiquer cette technique d&#039;entrainement, et cela\u00a0pour deux raisons\u00a0diff\u00e9rentes.\u00a0Soit \u00a0pr\u00e9parer un marathon, soit\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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