{"id":28032,"date":"2020-11-03T14:23:53","date_gmt":"2020-11-03T19:23:53","guid":{"rendered":"https:\/\/www.runottawa.ca\/?p=28032"},"modified":"2022-02-11T06:06:42","modified_gmt":"2022-02-11T11:06:42","slug":"coureurs-debutants-comment-etablir-vos-objectifs","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/coureurs-debutants-comment-etablir-vos-objectifs\/","title":{"rendered":"Coureurs d\u00e9butants : comment \u00e9tablir vos objectifs"},"content":{"rendered":"

Article r\u00e9dig\u00e9 par l\u2019entra\u00eeneuse Hiruni\u00a0Wijayaratne<\/span>\u00a0<\/em><\/p>\n

Au d\u00e9but de toute nouvelle aventure, il peut \u00eatre d\u00e9courageant d\u2019\u00e9tablir un objectif. Pour vous enlever un peu de pression de sur les \u00e9paules, nous avons demand\u00e9 \u00e0 nos entra\u00eeneurs de nous faire part de leurs meilleurs conseils. <\/span>Un objectif, peu importe son envergure, est essentiel pour rester concentr\u00e9. Un objectif doit \u00eatre ambitieux, mais pas dans une mesure o\u00f9 il vous faudra une tr\u00e8s longue p\u00e9riode pour l\u2019atteindre. <\/span>En tant que d\u00e9butant, votre \u00e9volution sera relativement rapide. Profitez-en pour vous fixer plusieurs objectifs personnels.<\/span><\/p>\n

1. Faire r\u00e9guli\u00e8rement de l\u2019activit\u00e9 physique \u2013 courir souvent<\/b><\/p>\n

Il peut s\u2019agir de simplement marcher, courir ou bouger, bref de transpirer un peu deux \u00e0 trois\u00a0fois par semaine, pendant un mois. \u00c9tablir une routine est la premi\u00e8re \u00e9tape vers un changement de vie significatif. Votre corps s\u2019adaptera plus vous lui enseignerez une nouvelle comp\u00e9tence. Le fait de continuellement courir ou marcher am\u00e9liorera la r\u00e9ponse de votre corps.<\/span><\/p>\n

2. <\/strong>Courir sur une distance pr\u00e9cise<\/b><\/p>\n

Que ce soit 1\u00a0km, 2\u00a0km, 5\u00a0km ou m\u00eame un marathon, \u00e9tablissez une distance que vous serez fier d\u2019avoir faite. Le temps ou le rythme n\u2019est pas important pour l\u2019instant. C\u2019est plut\u00f4t un record personnel de la plus longue distance que vous pouvez faire en un seul segment.<\/span><\/p>\n

3. <\/strong>Courir sans arr\u00eater<\/b><\/p>\n

Donnez-vous pour but de courir sans arr\u00eat sur une distance r\u00e9aliste. Vous pouvez commencer par faire le tour de votre quartier sans arr\u00eater, puis passer \u00e0 une boucle autour du parc local.<\/span><\/p>\n

4. <\/strong>Perte de poids<\/b><\/p>\n

Beaucoup de gens se mettent \u00e0 la course pour perdre du poids. Tout comme vous le feriez pour \u00e9tablir une distance que vous voulez parcourir, vous devez fixer une quantit\u00e9 de poids que vous voulez perdre chaque semaine ou chaque mois. Les sp\u00e9cialistes recommandent une perte de 1 \u00e0 2\u00a0kg (de 2 \u00e0 5\u00a0lb) par semaine, ce qui n\u2019est pas n\u00e9faste pour la sant\u00e9.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Article r\u00e9dig\u00e9 par l\u2019entra\u00eeneuse Hiruni\u00a0Wijayaratne\u00a0 Au d\u00e9but de toute nouvelle aventure, il peut \u00eatre d\u00e9courageant […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-28032","post","type-post","status-publish","format-standard","hentry","category-entrainement"],"acf":[],"yoast_head":"\nCoureurs d\u00e9butants : comment \u00e9tablir vos objectifs - Run Ottawa<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.runottawa.ca\/fr\/coureurs-debutants-comment-etablir-vos-objectifs\/\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Tuthill\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/coureurs-debutants-comment-etablir-vos-objectifs\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/coureurs-debutants-comment-etablir-vos-objectifs\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"Coureurs d\u00e9butants : comment \u00e9tablir vos objectifs\",\"datePublished\":\"2020-11-03T19:23:53+00:00\",\"dateModified\":\"2022-02-11T11:06:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/coureurs-debutants-comment-etablir-vos-objectifs\\\/\"},\"wordCount\":344,\"articleSection\":[\"Entra\u00eenement\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/coureurs-debutants-comment-etablir-vos-objectifs\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/coureurs-debutants-comment-etablir-vos-objectifs\\\/\",\"name\":\"Coureurs d\u00e9butants : comment \u00e9tablir vos objectifs - 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