Getting ready

Next race : Les 20km de Paris

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Above all, your equipment is essential to practice running while avoiding the risk of injury.

Suivez ici les conseils de notre partenaire Joma.

Training is essential to reach your goals !

Joma provides useful information on this page to help you progress. 

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

Bio C Bon, partenaire des 20 km de Paris, vous propose des astuces ici.

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

Suivez ici les conseils de Saint-Yorre.

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How to prepare to run the 20km

Those who take part in a competition for the first time must know that an adequate physical preparation is essential to run the 20 km, the muscles of the legs and thighs must be toned, as well as the abdominal muscles and those of the back and arms.

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

After the first training sessions and having reached a certain level of autonomy in the race, the 7 km becomes a distance to run quickly to make the short and fast race, a useful training tool 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 fundamental objective to be able to easily run the 20 km.

To be sure to be able to finish our race, it is not necessary to run all these kilometers, it is enough to be able to run at least 16-18 km during the training. Then it is the sum of the kilometers run during the training done in the weeks that will allow us 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 trainings in cycles of two weeks of intense training and one of regeneration. During the weeks of intense training you can train for distances ranging from 10 to 18 km. During the weekday training sessions, we usually run 8-10 km. Sundays, on the other hand, are devoted to longer training sessions. During the regeneration week, the length of the training course varies between 6 and 8 km maximum.

In addition, to regulate your pace during competition, in addition to your GPS watch, the best strategy is to learn to manage your running pace based on your breathing rate.

Don’t forget the most important thing: running is a moment of joy and fun. We have always believed in the positive influence of sports activity on daily life, and together with all the participants of the Paris 20 km 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

To participate in les 20 km de Paris race in the best way, it is very important to have an ideal equipment
for maximum comfort and performance. Here are some suggestions of Joma shoes and textiles for men and women, which will help you achieve the best results during the race.

STORM VIPER 2021 SHOE

Ideal for the runner looking for stability and excellent cushioning

TECHNICAL DATA :

  • Weight : 322 gr
  • Drop 10
  • Standard shoe width
  • Available in 1 color
  • PRICE : 70

SUPER CROSS 2021 SHOE

FOR ALL RUNNERS, EXCELLENT HANDLING ASSOCIATED WITH

WITH PERFECT REACTIVITY

 

TECHNICAL DATA :

  • Weight : 283 gr
  • Drop 10
  • Standard shoe width
  • Available in 1 color
  • PRICE : 70

 

TEE SHIRT 100% POLYESTER A DOUBLE COL V

Incorporates contrasting cuts on shoulders and sleeves.
Incorporates micromesh technology in the armpits and on the sides,
to facilitate perspiration.

SHORTS MAN JOMA 20KM

Competition shorts with laser cut and wide waistband with inner drawstring for an optimal fit. With side opening for more mobility and inner briefs for a better fit. With logo and reflective print.

SHORTS WOMAN JOMA 20KM

Competition shorts with laser cut and wide waistband with inner drawstring for an optimal fit. With side opening for more mobility and inner briefs for a better fit. With logo and reflective print.

CUISSARD JOMA 20KM

Nylon and Elastane: Short mesh that incorporates flat seams in strategic areas to avoid friction.
It includes an inner pocket in the front to keep items safe. Con DRY MX a technology capable of controlling the body moisture of the athlete

SHORTS JOMA 20KM

Running shorts made of microfiber with elastane.
With an adjustable elastic waistband with drawstrings and side pockets.

Titanium 920 – 2019

Ideal for the runner looking for stability in the stride,

  • Drop 10 Weight 280 – 290 gr
  • Width of shoe Standard
  • up to 90 kg
  • Available in 2 colors
  • Price 70 € for the shoe
Super Cross Entrainement intensif

The Super Cross Model Intensive training, neutral profile, over 90 kg
All runners profiles, excellent support associated with a perfect reactivity.

  • Drop 12 Weight 315 gr
  • Standard shoe width
  • Available in Royal Blue
  • Price 89€ for the shoe
R4000 Compétition

The R4000 Competition Model For runners looking for performance
Optimal responsiveness Universal foot

 

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

Dehydration VS performance

The human body is made up of about 60% water. The water requirements for a sedentary adult are 1.5 to 2 liters per day. They are of course increased for the sportsman, according to his activity. Dehydration has a great influence on your performance, not only physical, but also intellectual.

It is known that a weight loss of 2% due to dehydration reduces physical capacities by 20%!

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

Tip: Drink before you are thirsty! The body has started 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, also in small quantities throughout the effort.

10 golden rules to stay well hydrated

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

During exercise, drink small sips and in reasonable quantities so as not to overload your stomach and avoid any side effects. Also avoid carbonated drinks because of the bloating.

For an effort of less than 30 minutes, no water intake seems necessary. 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 according to the importance of sweating, between 0.5 and 1.5 liter of water per hour. For an effort of more than 3 hours (very long duration), drinks should be taken every 30 minutes to 1 hour, at a rate of 0.4 to 1 liter of water per hour.

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

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

Drink regularly after the effort. It is indeed urgent to restore the water capital as well as the energy reserves, as soon as possible after the event: 0.5 to 1.5 liters per hour and in a fractioned way.

Even if you are very thirsty, don’t take in too much liquid in one gulp to avoid, once again, any risk of stomach upset.

Make sure you compensate for the loss of water and essential nutrients during exercise by drinking regularly to delay the onset of muscle fatigue. Make sure you compensate for the loss of water and essential nutrients during exercise by drinking regularly to delay the onset of 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 vary between 2 and 4 liters.

Adoptez

But drinking is not enough. During a sporting effort, the body loses a lot of minerals, via sweating. It is therefore important to compensate for this loss.
This is where mineral-rich waters come in, to effectively hydrate the body.

BUT NOT ALL WATERS ARE NOT EQUAL

ST-YORRE is a natural sparkling mineral water, particularly recommended for sports. Mineralized (4774 mg/l): it allows a good hydration,
good recovery and helps to reduce the acidosis of the organism subjected to sports effort, acidosis which can be the cause of cramps.
Conclusion: without water no performance is possible!

Dehydration is the number one factor, along with hypoglycemia, in the failures observed on all sports fields, especially in hot weather.

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

The food recommended by naturopaths is a living, quality and organic food that respects the physiology of our digestive system. The advantage of this food hygiene is that it is “hypotoxic”, i.e. it does not clog the body.

Therefore it is :

– Detoxifying
– Antioxidant
– Deacidifying and digestive
– Revitalizing and energizing

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

– Muscle and tendon disorders: cramps, aches, inflammation
– Joint disorders: pain, fatigue, wear and tear, trauma
– Circulatory disorders: feeling of heavy legs, tingling
– Digestive disorders: nausea, acidity, hypoglycemia related to the effort
– Fatigue, exhaustion, poor recovery
– Oxidative stress, cellular aging
– Side effects linked to the use of industrial supplements (protein drinks, energy drinks with too much sugar) which end up unbalancing the body.

The specific diet

According to the naturopath, the specific 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), leaves (lettuce), sprouts (spinach, purslane, watercress), algae, etc.

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

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

We can also recommend superfoods to supplement the sportsman’s intake and make up for deficiencies: spirulina, quinton, turmeric, acai, barley grass.

For sports efforts

Good sugars useful for the effort will be found in fruits and dried fruits: bananas, dates, figs, without forgetting fruits rich in good fatty acids: 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 easy and fast. Runners do not need to eat 4 hours before the competition to digest properly. The meals taken before the effort are ideally composed of dates, fresh fruits and banana.

In practice

Before the effort and for the supply, these foods can be consumed in various forms:

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

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

In energy drinks:
Maca + guarana + carrot juice
Orange juice + spirulina

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

The main meals will be composed of colorful raw vegetable salads, cheese, eggs or yogurt. We can add cooked vegetables, some potatoes or gluten-free crackers, buckwheat pancakes, and steamed fish. For dessert, some prunes or cooked apples.

To implement this type of diet, you can gradually reduce starchy foods and increase the proportion of fresh foods in the form of raw vegetables, and replace the usual snacks with fresh fruits, fatty fruits and dried fruits.

The ideal is of course to ask for advice from a naturopath who will individualize your diet. Note that a detox cure, allowing you to get rid of harmful habits and to start anew, is highly recommended before setting up a new food hygiene.