{"id":22779,"date":"2023-08-07T16:48:16","date_gmt":"2023-08-07T15:48:16","guid":{"rendered":"https:\/\/www.jecoursqc.com\/optimisez-votre-entrainement-blog\/"},"modified":"2024-06-19T16:46:21","modified_gmt":"2024-06-19T15:46:21","slug":"optimisez-votre-entrainement-blog-en","status":"publish","type":"post","link":"https:\/\/www.jecoursqc.com\/en\/optimisez-votre-entrainement-blog-en\/","title":{"rendered":"Optimize your workouts"},"content":{"rendered":"\n<p>It\u2019s time to start training for your event! Here are a few tips to get the most out of each session.<\/p>\n\n\n\n<h2><strong>BEFORE YOUR WORKOUT<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Eat foods rich in carbohydrates<\/strong>. These will sustain you without taxing your digestive system too much. Depending on the length of your training session and the time of day, you could eat a snack (a granola bar, yogurt, fruit, etc.) or a meal that\u2019s easy to digest (rice with tofu or a tuna sandwich for instance).<\/li>\n<li><strong>Make sure you warm up<\/strong>. This will get your body ready for exercise. You can start by a light jog that\u2019s slower than your usual pace, or dynamic warm up exercises such as short hops, running in place with high knees, or side shuffles.<\/li>\n<\/ul>\n\n\n\n<h2><strong>DURING YOUR WORKOUT<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Hydrate regularly,&nbsp;<\/strong>especially if you&nbsp;<a href=\"https:\/\/www.brunet.ca\/link\/95f6c64480ec4602a249906644e35991.aspx?epslanguage=en\">train outside<\/a>. For races less than 15 km, one or two bottles (500 mL) filled with water will do the trick. If your race is longer, make sure you also have access to a sports drink with electrolytes.<\/li>\n<li>If your race is over 15 km,&nbsp;<strong>keep one or two energy gels in your belt<\/strong>&nbsp;so you maintain optimal blood sugar levels.<\/li>\n<li><strong>Use a broad spectrum, sweat-resistant sunscreen&nbsp;<\/strong>on every area of your body that will be exposed to UV rays and a lip balm with SPF. Make sure to also protect your head and eyes from the sun.<\/li>\n<li><strong>Avoid intense exercise when the weather is too hot<\/strong>. This will help you prevent heat strokes.<\/li>\n<\/ul>\n\n\n\n<h2><strong>AFTER YOUR WORKOUT<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Stretch<\/strong>. This promotes muscle recovery and helps to decrease soreness. If you\u2019re short on time, focus on quickly stretching your calves, hamstrings, adductors (your inner thighs), and quadriceps.<\/li>\n<li><strong>Eat well<\/strong>. Fill up on carbs and proteins to help your muscles recover. Bananas, pasta, potatoes, dairy products, eggs, white meat, lentils, etc.<\/li>\n<li><strong>Drink a lot of water.<\/strong>&nbsp;Make sure you properly hydrate and get your fill of minerals.<\/li>\n<li>Come see us at the Brunet post-race station during the Marathon Beneva Qu\u00e9bec. You will find a leg massage station, a leg elevation bench area and a breathing relaxation area, with the aim of offering optimal and complete recovery after intense effort.<\/li>\n<\/ul>\n\n\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"700\" height=\"464\" src=\"https:\/\/www.jecoursqc.com\/wp-content\/uploads\/2023\/08\/maraton-beneva-700x464.jpg\" alt=\"\" class=\"wp-image-22672\" srcset=\"https:\/\/www.jecoursqc.com\/wp-content\/uploads\/2023\/08\/maraton-beneva-700x464.jpg 700w, https:\/\/www.jecoursqc.com\/wp-content\/uploads\/2023\/08\/maraton-beneva-250x166.jpg 250w, https:\/\/www.jecoursqc.com\/wp-content\/uploads\/2023\/08\/maraton-beneva-768x509.jpg 768w, https:\/\/www.jecoursqc.com\/wp-content\/uploads\/2023\/08\/maraton-beneva-120x79.jpg 120w, https:\/\/www.jecoursqc.com\/wp-content\/uploads\/2023\/08\/maraton-beneva.jpg 1096w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Post-race Brunet station<\/figcaption><\/figure>\n\n\n\n<p class=\"has-background\" style=\"background-color:#ebf6ff\">What if you&#8217;re sore?<br>Muscle soreness will fade two to three days after your workout and will generally disappear on its own. If you have trouble walking or climbing stairs after your training session, you can alleviate your pain with a hot bath and by gently massaging your sore muscles. Over-the-counter pain relievers and anti-inflammatory drugs could also help. Ask your pharmacist to help you find the ones that suit you the most.<\/p>\n\n\n\n<h2><strong>BE AT YOUR BEST ON RACE DAY!<\/strong><\/h2>\n\n\n\n<p>It\u2019s the day before your competition! Here are some tips to help you be at your best at the starting line.<\/p>\n<ul>\n<li><strong>Plan dinner and breakfast\u00a0<\/strong>with foods you (and your digestive system) are familiar with. Make sure to consume carbs throughout the day.<\/li>\n<li><strong>Drink more water than usual<\/strong>. This will help you start your race very hydrated.<\/li>\n<li><strong>Avoid tiring yourself out<\/strong>. Take a day of rest or do a light workout. Try to get enough sleep even though you might feel a bit anxious.<\/li>\n<li><strong>Study the logistics of the event.<\/strong>\u00a0Find out how to get to the starting point, what gear you need, what is required for registration, the route, etc. This can help you relieve your anxiety.<\/li>\n<li><strong>Get your bag ready<\/strong>. Pack your shoes, clothing, and accessories along with a few snacks as needed.<\/li>\n<\/ul>\n<p>Don\u2019t forget: your main goal is to have fun while challenging yourself. Happy racing!<\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s time to start training for your event! Here are a few tips to get the most out of each session.","protected":false},"author":10,"featured_media":22671,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[316,317],"tags":[318],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Optimize your workouts - Je Cours Qc<\/title>\n<meta name=\"description\" content=\"Get ready for the Beneva Quebec Marathon with these training tips before, during, and after the competition. Discover how to optimize your performance, hydrate properly, and promote effective recovery. 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