Getting ready

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Above all, the quality of your equipment is key to practice running without risk of injury.

Follow here the advice of our partner Joma.

Training is essential to reach your goals!

Joma gives you useful information on this page to help you progressing

Watch your diet. Your energy intake must match your energy expenditure to stay in good shape.

Bio C Bon, partner of Les 20 km de Paris, offers you tips here.

Finally, you won’t perform well if you are dehydrated. Drinking lots of water is one of the keys to success and fun!

Follow here the advice of Saint-Yorre.

JOMA OFFERS A FREE TRAINING WITH BENOIT CESAR FROM MAY TO OCTOBER.

Training is good, training together is better!

Joma launches a training program for « Les 20km of Paris » with coach Benoit Cesar: 16 sessions from the end of May until D-Day, an exclusive training, free and open to all registered runner for Les 20km of Paris.These sessions will take place every Saturday morning alternating between the Bois de Vincennes and the Bois de Boulogne.

Benoit Cesar, who has already been working with « Les 20 km de Paris » for 3 years, will support you during your preparation with professional training sessions: endurance, odds, split, as well as test sessions. He will advise you how to prepare your race, without forgetting stretching and recovery.

Federal coach and several times France champion, Benoit Cesar perfectly embodies the notion of “Running for fun”, a slogan that perfectly captures the spirit of Joma, which promotes running as a moment of well-being and sharing.

J’aime courir

News, tips and Q&A with FFA coaches

– Official Race Calendar
– Results and training tools on your personal file
– Search engine for running clubs

Enrich your running culture, optimise your race preparation

and benefit from the advice of the FFA running coaches.

Free registration on www.jaimecourir.fr

Preparing for running 20km

Those who are taking part in a competition for the first time should be aware that adequate physical preparation is essential for running 20 km, i.e. the leg and thigh muscles must be tonic, like the abdominal muscles and those of the back and arms.

The first objective is to run 7 km, then 14 km, and finally 20 km.

After completing the first training sessions and having reached a certain level of autonomy, the 7 km becomes a distance to cover quickly. To run short and fast races is a useful training to improve performance. Being able to run 14 km means having reached a good level, and above all it increases the awareness of being able to cross the 20 km finish line. To be able to run the 7 and then the 14 km is a main objective to be able to run the 20 km easily.

To be sure you can, achieve your goal of 20 kms, you don’t necessarily have to run all those kilometres, you just have to be able to run at least 16-18 km during your training. Then it is the sum of the km run during the training sessions during the weeks that will allow to reach the end of the race.

During the preparation of your 20km in the 6 weeks before the competition you should run at least three times a week, if possible on mixed courses. It is advisable to organize the training in cycles of two weeks of intense training and one week of regeneration. During weeks of intense training you can train over distances varying between 10 and 18 km. During training on weekdays, we usually run 8-10 km. However, Sundays are devoted to longer training sessions. During the regeneration week, the length of the training course varies between 6 and 8 km maximum.

In order to manage the rythm of my foodsteps during the competition, the best strategy is to learn how to manage the pace of your run based on your breathing rhythm, in addition to your GPS watch

Don’t forget the most important thing: running is a time of joy and fun. We have always believed in the positive influence of sports activity on daily life, and together with all the participants in the « 20 km de Paris » race, we want to share the message of sport lived with joy, without the stress of competition.

The perfect equipment for « Les 20 km de Paris »

In order to participate at « Les 20 km de Paris » race in the best way, it is very important to have the right equipment. for maximum comfort and performance. Here are some suggestions of Joma shoes and textiles for men and women that will help you to achieve the best results during the race.

WOMEN’S SHOES 20 KM FROM PARIS

DATA SHEET :

  • Weight: 318 gr
  • Type of foot: Any stride
  • Runner weight: – 80kg
  • Recommended training: 1 to 7 days
  • Drop 10
  • Maximum impulse
  • Rebound 2.0 Technology

MEN’S SHOES 20 KM DE PARIS

DATA SHEET :

  • Weight: 340 gr
  • Type of foot: Any stride
  • Recommended training: 1 to 7 days
  • Drop 8
  • Maximum impulse
  • Fix counter
  • C2s

This revolutionary new model includes all the JOMA technologies and has required large investments in terms of research and innovation to serve the runner. JOMA REBOUND will be present alongside the athletes to achieve their goals.

100% POLYESTER DOUBLE V-NECK TEE SHIRT

Contains contrasting cuts to the shoulders and sleeves.
Includes micromesh technology in the armpits and sides,
in order to facilitate perspiration.
JOMA MEN’S SHORTS 20KM

Laser-cut competition shorts with wide waistband and inner cord for optimal fit. With side opening for more mobility and inner briefs for better fixation. With logo and reflective print.

JOMA WOMEN’S SHORTS 20KM

Laser-cut competition shorts with wide waistband and inner cord for optimal fit. With side opening for more mobility and inner briefs for better fixation. With logo and reflective print.

JOMA SHORTS 20KM

Nylon and Elastane: Short mesh that incorporates flat seams in strategic areas to avoid friction.

It includes an inside pocket in the front part to keep items secure. Con DRY MX a technology capable of controlling the athlete’s body moisture

SHORT JOMA DETENTE 20KM

Relaxing Running Shorts made of microfiber with elastane.

With adjustable elastic waistband with drawstrings and side pockets.

TITANIUM 920 – 2019

Ideal for the runner looking for a good fit, with good stability in the stride,

  • Drop 10 Weight 280 – 290 gr
  • Standard Width
  • up to 90 kg
  • Available in 2 colors
  • price 70 €.

SUPER CROSS TRAINING INTENSIVE

The Super Cross Intensive Training Model, Neutral Profile, Over 90 kg. All runner profiles, excellent support combined with perfect reactivity

  • Drop 12 Weight 315 gr
  • Standard Width
  • Available in Royal Blue
  • Price 89€.

R4000 COMPETITION

Model R4000 Competition For runner looking for performance. Optimal reactivity Universal Foot

  • Standard Width
  • Drop 7-8mm
  • Weight 250gr
  • Price 95€.

Dehydration VS performance

The human body is about 60% water. The water requirement for a sedentary adult person is 1.5 to 2 litres per day. Of course the requirement is increased for the sportsman, according to his activity. Dehydration greatly affects your performance, not only physically, but also intellectually.

We know that a weight loss of 2% due to dehydration reduces physical capacity by 20%!

And if the water loss increases further, unpleasant pains can then appear: digestive problems, vision problems, reaction and concentration problems, etc.

Tip: Drink before you get thirsty! The body begins to dehydrate long before the thirst signal. It is better to drink throughout the day, in small quantities, than only with meals. During any physical activity, it is essential to drink a lot, even in small quantities, throughout the effort.

10 golden rules to stay hydrated

Before exercise, and especially in the last half hour before exercise, drink up to half a litre of water (3 glasses) in small sips.

During the physical effort, drink in small sips and in reasonable quantities so as not to overload your belly and avoid any side stitches. Also avoid soft drinks because of bloating.

For an effort of less than 30 minutes, no need to drink. For an effort of 30 minutes to 3 hours and of high intensity, it is preferable to drink very regularly every 15 to 20 minutes, and depending on the degree of sweating, between 0.5 and 1.5 litres of water per hour. For an effort longer than 3 hours (very long duration), drinks will be taken every 30 minutes to 1 hour, at a rate of 0.4 to 1 litre of water per hour.

If it’s hot and you pass near a water source, don’t hesitate to spray yourself (especially your legs) with water to keep your body at a normal temperature.

Don’t wait until you’re thirsty to drink. If that’s the case, it’s already too late. Anticipate events and drink a little after 15 minutes.

Drink regularly after exercise. It is urgent to restore the water capital as well as the energy reserves, as soon as possible after the physical effort: 0.5 to 1.5 litres per hour and in a fractioned manner.

Even if you are “dying” of thirst, do not drink a big quantity in one go to avoid, once again, any risk of stomach upset.

Make sure you compensate for the loss of water and essential nutrients due to your effort by drinking regularly to delay muscle fatigue.

The water you drink should be at a temperature of 10 to 15°C. If your drink is too cold or even icy, it may cause intestinal problems.

Depending on the intensity of your practice and the outside temperature, your daily water consumption should be between 2 and 4 litres.

Adopt

But drinking isn’t enough. During a physical effort, the body loses a lot of minerals through sweating. It is therefore important to compensate for this loss.

This is where mineral-rich waters come into play, efficiently hydrating the body.

BUT NOT ALL WATERS ARE EQUAL.

A sparkling natural mineral water, ST-YORRE is particularly recommended for sports. Mineralized (4774 mg/l): it allows a good hydration,

a good recovery and it helps to reduce the acidosis of the body, acidosis which can cause cramps.

Conclusion: without water no performance is possible!

Dehydration is the n°1 factor in failure, along with hypoglycemia, observed on all sports fields, especially in hot weather.

Eating well before a race: the advice of Bio c’ Bon !

Naturopaths recommend qualitative and organic food that respects the physiology of our digestive system. The benefit of this food hygiene is that it is “hypotoxic”, i.e. it does not clog the body.

Therefore she is:

  • Detoxifying
  • Antioxidant
  • Deacidifying and digestible
  • Revitalizing and energizing

This diet will help prevent disorders that may be associated with physical efforts:

  • Muscle and tendon disorders: cramps, aches and pains, inflammations
  • Joint disorders: pain, fatigue, wear and tear, injuries
  • Circulatory disorders: feeling of heavy legs, tingling
  • Digestive disorders: nausea, acidity, hypoglycemia related to exercise
  • Fatigue, exhaustion, poor recovery
  • Oxidative stress, cell aging
  • Side effects linked to taking industrial supplements (protein drinks, energy drinks that are too sweet) which end up unbalancing the body.

Specific food

According to naturopathic doctors, the diet of man is composed as follows:

80% raw vegetables:
Fresh and juicy fruits (apples, cherries, plums, melons, figs, oranges), dried fruits (dates, figs, apricots, prunes), fatty fruits (almonds, cashews, hazelnuts, walnuts), oil seeds (sunflower, squash, sesame or flax seeds), sprouted seeds, green vegetables (cabbage, zucchini, green beans, cucumber, fennel), root vegetables (carrot, celery, beet), herbs (onions, garlic, thyme, rosemary), herbs (parsley, chives, basil), leaves (salad), sprouts (spinach, purslane, watercress), seaweed, etc.

20% of animal by-products :
Naturally fermented cheeses, curds, shells, eggs.

Of course this diet depends on the physiology of our digestive system and must be adapted to the vitality, lifestyle and health of each individual. Thus, cooked foods, starchy foods and meat can be added to this basis. On the other hand, will be avoided: tea, coffee, chocolate, alcohol, sugars and industrial food, microwave cooking and frying.

We can also recommend foods suited to supplement the diet of the athlete and make up the shortfall: spirulina, quinton, turmeric, acai, barley grass.

For sports efforts

The good sugars that are useful for exercise can be found in fruits and dried fruits: bananas, dates, figs, not forgetting fruits which are rich in good fatty acids, such as avocados, almonds, coconuts.

Proteins will be provided by animal by-products as well as by spirulina, almonds, green leafy vegetables, avocados, hemp seeds.

Thanks to this type of food, digestion is quick and easy. Runners don’t need to eat a meal 4 hours before the competition to have digested well. The meals taken before the effort are ideally consists of dates, fresh fruit and banana.

In practice

Before the effort and during the race we will be able to consume these foods in various forms:

Mixed to obtain vegetable milks :
Cashew + banana + date
Almond + agave

In bars or pellets :
Prunes + sprouted wheat + agave + almond + sunflower seeds
Goji berries + cashew nuts + honey + coconut

Energy drinks:
Maca + guarana + carrot juice
Orange juice + spirulina

In a smoothie:
Pineapple + banana + barley grass
Green leaves + bananas + dates

The main meals will consist of colourful raw vegetable salads, cheeses, eggs or yoghurt. You can add cooked vegetables, some gluten-free potatoes or rusks, buckwheat pancakes, and steamed fish. For dessert, a few prunes or baked apples.

This type of diet can be introduced by gradually reducing starchy foods and increasing the proportion of fresh foods in the form of raw vegetables, and replacing the usual snacks with fresh fruit, fatty fruit and dried fruit.

Of course, it is best to seek advice from a naturopathic doctor who will personalize your diet. Note that a detox cure, which will allow you to get rid of harmful habits and to start fresh is strongly recommended before setting up a new food hygiene.