{"id":169,"date":"2020-07-17T13:21:26","date_gmt":"2020-07-17T11:21:26","guid":{"rendered":"https:\/\/staging.explora-project.com\/blog\/articles\/trail-en-itinerance-comment-s-equiper-pour-courir-leger"},"modified":"2023-04-14T14:16:28","modified_gmt":"2023-04-14T12:16:28","slug":"trail-en-itinerance-comment-s-equiper-pour-courir-leger","status":"publish","type":"post","link":"https:\/\/www.explora-project.com\/blog\/articles\/trail-en-itinerance-comment-s-equiper-pour-courir-leger","title":{"rendered":"Trail en itin\u00e9rance : comment se pr\u00e9parer et courir l\u00e9ger ?"},"content":{"rendered":"<div>\n<p>Le trail est un sport en plein essor, et on comprend pourquoi. Les paysages travers\u00e9s, le d\u00e9passement de soi, le partage\u2026 Que de sensations qui font se sentir bien !<\/p>\n<p>Contrairement \u00e0 ce que tu peux penser, trail et itin\u00e9rance ne sont pas incompatibles, et on va te prouver le contraire dans cet article. L\u2019important, c\u2019est d\u2019\u00eatre bien pr\u00e9par\u00e9, physiquement et niveau \u00e9quipement. On te donne nos conseils et une petite liste de mat\u00e9riel.<\/p>\n<h3>L&rsquo;entra\u00eenement<\/h3>\n<\/div>\n<p>Pour bien te pr\u00e9parer, il est important que tu sois rigoureux et r\u00e9gulier. Et oui, s\u2019entra\u00eener toutes les semaines, c\u2019est plus efficace qu\u2019un entra\u00eenement acharn\u00e9 une fois de temps en temps.<\/p>\n<p>Le trail sollicite beaucoup les muscles, alors tu peux r\u00e9aliser quelques exercices \u00e0 la maison, deux \u00e0 trois fois par semaine :<\/p>\n<ul>\n<li>Squats: 3 s\u00e9ries de 15 r\u00e9p\u00e9titions<\/li>\n<li>Fentes avant: 3 s\u00e9ries de 15 r\u00e9p\u00e9titions de chaque jambe<\/li>\n<li>Sauts en hauteur: 3 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li>\n<li>Planche : 3 s\u00e9ries de 30 secondes<\/li>\n<li>Pompes: 3 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<p>Si tu fais ces quelques exercices en plus de tes s\u00e9ances de course \u00e0 pied ou de trail, tu sentiras s\u00fbrement la diff\u00e9rence. Le renforcement musculaire aide \u00e0 mieux tol\u00e9rer l\u2019effort, et c\u2019est aussi un bon moyen de pr\u00e9venir les blessures.<\/p>\n<div>\n<h3>Le mat\u00e9riel<\/h3>\n<p>L\u2019important si tu pars faire un trail en itin\u00e9rance, c\u2019est d\u2019avoir ce qu\u2019il faut pour \u00eatre autonome tout en minimisant le poids de ton sac. Notre liste est non-exhaustive et tout n\u2019est pas obligatoire, \u00e0 toi de t\u2019adapter selon ton programme. Ici, on part du principe que tu vas dormir en refuge donc tu n&rsquo;as pas besoin de mat\u00e9riel pour dormir ni de la totalit\u00e9 de la nourriture pour le s\u00e9jour.<\/p>\n<div><strong><span style=\"color: #c48f68;\">\u00c9QUIPEMENT DE BASE<\/span><\/strong><\/div>\n<ul>\n<li>1 <span style=\"font-size: revert;\">bonne paire de chaussures, si possible que tu as d\u00e9j\u00e0 l\u2019habitude d\u2019utiliser et qui est d\u00e9j\u00e0 faite \u00e0 ton pied pour \u00e9viter les ampoules<\/span><\/li>\n<li>Chaussettes adapt\u00e9es + sous v\u00eatements<\/li>\n<li>Short + tee-shirt<\/li>\n<li>Chargeur + batterie externe pour ton t\u00e9l\u00e9phone<\/li>\n<li>1 paire de b\u00e2ton de trail<\/li>\n<li>1 couverture survie<\/li>\n<li>1 Sifflet<\/li>\n<\/ul>\n<\/div>\n<div><\/div>\n<div><\/div>\n<div><strong><span style=\"color: #c48f68;\">\u00c9QUIPEMENT FORTEMENT RECOMMAND\u00c9<\/span><\/strong><\/div>\n<ul>\n<li>1 paire de manchons pour couvrir les bras : pour transformer un maillot manches courtes en manches longues<\/li>\n<li>1 paire de gants + 1 tour de cou : \u00e7a peut servir, m\u00eame en \u00e9t\u00e9<\/li>\n<li>1 casquette + 1 paire de lunettes de soleil<\/li>\n<li>Ta montre (notamment si tu pr\u00e9vois de naviguer avec des circuits pr\u00e9-charg\u00e9s)<\/li>\n<li>1 Veste fine imperm\u00e9able<\/li>\n<li>1 Doudoune l\u00e9g\u00e8re<\/li>\n<li>1 Frontale<\/li>\n<\/ul>\n<div><\/div>\n<div><span style=\"color: #c48f68;\"><strong>TENUE DU SOIR<\/strong><\/span><\/div>\n<ul>\n<li>Chaussettes + sous v\u00eatements<\/li>\n<li>1 tee-shirt + 1 pantalon<\/li>\n<li>1 paire de tongs<\/li>\n<\/ul>\n<div><\/div>\n<div><strong><span style=\"color: #c48f68;\">LE RAVITAILLEMENT<\/span><\/strong><\/div>\n<ul>\n<li>Poche \u00e0 eau \/ flasques : la quantit\u00e9 d\u2019eau que tu emm\u00e8nes va d\u00e9pendre de ton programme. Si tu sais que tu vas pouvoir refaire le plein sur ton parcours, pas besoin de te surcharger. Si ce n\u2019est pas le cas, tu peux emporter de quoi purifier l\u2019eau des ruisseaux \/ lacs (avec une gourde filtrante par exemple)<\/li>\n<li>Barres de c\u00e9r\u00e9ales<\/li>\n<\/ul>\n<div><span style=\"color: #c48f68;\"><strong>DOCUMENTS D\u2019IDENTIT\u00c9 ET SANT\u00c9<\/strong><\/span><\/div>\n<ul>\n<li>Ch\u00e8ques ou esp\u00e8ces (pour payer les refuges et les bi\u00e8res en fin de sortie)<\/li>\n<li>Carte d&rsquo;identit\u00e9 \/ permis de conduire<\/li>\n<li>Carte vitale + mutuelle<\/li>\n<\/ul>\n<div><\/div>\n<div><strong><span style=\"color: #c48f68;\">TROUSSE DE TOILETTE COMPACTE<\/span><\/strong><\/div>\n<ul>\n<li>1 brosse \u00e0 dent et mini dentifrice<\/li>\n<li>1 petit tube de cr\u00e8me solaire<\/li>\n<li>1 petit savon<\/li>\n<li>Papier toilette<\/li>\n<\/ul>\n<div><\/div>\n<div><strong><span style=\"color: #c48f68;\">TROUSSE \u00c0 PHARMACIE COMPACTE<\/span><\/strong><\/div>\n<ul>\n<li>1 paire de boules Qui\u00e8s (c&rsquo;est souvent utile dans les refuges&#8230;)<\/li>\n<li>1 pince \u00e0 \u00e9piler<\/li>\n<li>Pansements + Compeed pour les ampoules<\/li>\n<li>Parac\u00e9tamol<\/li>\n<li>Straps<\/li>\n<li>1 petite paire de ciseaux<\/li>\n<\/ul>\n<div><\/div>\n<div>PS : tu peux aussi prendre une carte IGN papier au cas o\u00f9 le t\u00e9l\u00e9phone portable te l\u00e2che !<\/p>\n<p>Retrouve <a href=\"https:\/\/www.explora-project.com\/expeditions?refinementList%5Bactivities_name%5D%5B0%5D=Trail&amp;range%5Bprice%5D=0%3A5000\">ici<\/a> toutes nos exp\u00e9s trail.<\/p>\n<\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Le trail est un sport en plein essor, et on comprend pourquoi. Les paysages travers\u00e9s, le d\u00e9passement de soi, le partage\u2026 Que de sensations qui font se sentir bien !<a href=\"https:\/\/www.explora-project.com\/blog\/articles\/trail-en-itinerance-comment-s-equiper-pour-courir-leger\" class=\"more-link\"><span class=\"readmore\">Continuer \u00e0 lire&#8230;<span class=\"screen-reader-text\">Trail en itin\u00e9rance : comment se pr\u00e9parer et courir l\u00e9ger ?<\/span><\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":170,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4],"tags":[37,184,288],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trail en itin\u00e9rance : comment se pr\u00e9parer et courir l\u00e9ger ? - Journal d&#039;Explora Project<\/title>\n<meta name=\"description\" content=\"Si vous pensiez qu\u2019il \u00e9tait impossible de combiner itin\u00e9rance et trail, cet article est l\u00e0 pour vous prouver le contraire.\" \/>\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.explora-project.com\/blog\/articles\/trail-en-itinerance-comment-s-equiper-pour-courir-leger\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trail en itin\u00e9rance : comment se pr\u00e9parer et courir l\u00e9ger ? 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