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115.9z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34d2577d elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"34d2577d\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-calendar-alt\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38bdf33b elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_date\" data-id=\"38bdf33b\" data-element_type=\"widget\" data-widget_type=\"jkit_post_date.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-date jeg_module___6a20a6c0d2c63\" ><p class=\"post-date \">15 ao\u00fbt 2025<\/p><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a2d3337 elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"7a2d3337\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-folder-open\" viewBox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M527.9 224H480v-48c0-26.5-21.5-48-48-48H272l-64-64H48C21.5 64 0 85.5 0 112v288c0 26.5 21.5 48 48 48h400c16.5 0 31.9-8.5 40.7-22.6l79.9-128c20-31.9-3-73.4-40.7-73.4zM48 118c0-3.3 2.7-6 6-6h134.1l64 64H426c3.3 0 6 2.7 6 6v42H152c-16.8 0-32.4 8.8-41.1 23.2L48 351.4zm400 282H72l77.2-128H528z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d327ac5 elementor-widget elementor-widget-jkit_post_title\" data-id=\"1d327ac5\" data-element_type=\"widget\" data-widget_type=\"jkit_post_title.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-title jeg_module__1_6a20a6c0d3136\" ><h2 class=\"post-title style-color \">Passer de la route au trail : r\u00e9ussir la transition<\/h2><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64d29fc9 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"64d29fc9\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__2_6a20a6c0d3570\" ><span class=\"post-terms\"><span class=\"term-list \">Trail<\/span><\/span><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-22a7259d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"22a7259d\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-481f6f34\" data-id=\"481f6f34\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4892cc33 elementor-widget elementor-widget-heading\" data-id=\"4892cc33\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Passer de la route au trail : r\u00e9ussir la transition<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37bc70d3 elementor-widget elementor-widget-jkit_post_featured_image\" data-id=\"37bc70d3\" data-element_type=\"widget\" data-widget_type=\"jkit_post_featured_image.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-featured-image jeg_module__3_6a20a6c0d3b83\" ><div class=\"post-featured-image \"><a href=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/1757364164099_WhatsApp_Image_2025-01-09_at_21.48.23.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"583\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/1757364164099_WhatsApp_Image_2025-01-09_at_21.48.23.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/1757364164099_WhatsApp_Image_2025-01-09_at_21.48.23.jpg 928w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/1757364164099_WhatsApp_Image_2025-01-09_at_21.48.23-300x219.jpg 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/1757364164099_WhatsApp_Image_2025-01-09_at_21.48.23-768x559.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2234b5eb elementor-widget elementor-widget-text-editor\" data-id=\"2234b5eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>De la route au trail<\/h2><p>Le trail apporte vari\u00e9t\u00e9, nature et proprioception, mais demande technique sp\u00e9cifique : mont\u00e9es, descentes, appuis instables. Si vous \u00eates habitu\u00e9s de la route et peu familiers du trail, ce changement doit se faire progressivement pour \u00e9viter la blessure.<\/p><p>Voici comment int\u00e9grer du d\u00e9nivel\u00e9 (D+ = d\u00e9nivel\u00e9 positif) sans se blesser, choisir l\u2019\u00e9quipement, se renforcer de mani\u00e8re cibl\u00e9e et progresser.<\/p><h2>Proposition d&rsquo;adaptation en 4 semaines<\/h2><p>Si vous courez par exemple 3 fois par semaine, vous pouvez suivre le plan d&rsquo;adaptation suivant :<\/p><ul><li>S1 : 2 sorties route + 1 sentier vallonn\u00e9 (D+ 200\u2013300 m).<\/li><li>S2 : 2 sorties en sentiers + 1 s\u00e9ance c\u00f4tes sur route 10\u00d71\u2032 (r\u00e9cup descente).<\/li><li>S3 : 1 sortie sentier, 1 sortie route, 1 sortie longue trail en endurance fondamentale 1h45 D+ 500\u2013700 m.<\/li><li>S4 : semaine plus l\u00e9g\u00e8re avec 1 sortie route,\u00a0 1 sortie sentier + 1 sortie trail avec travail de descente sur sentier un peu technique (regard loin, pas rapides).<\/li><\/ul><section><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51c12b44 elementor-widget elementor-widget-text-editor\" data-id=\"51c12b44\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section><h2>Renforcement musculaire<\/h2><p>Int\u00e9grer des exercices de renforcement musculaire sp\u00e9cifique trail :<\/p><ul><li>Travail de proprioception pour avoir des appuis plus stables,<\/li><li>Renforcement des triceps pour l&rsquo;utilisation des b\u00e2tons,<\/li><li>Travail des mollets pour mieux supporter les mont\u00e9es,<\/li><li>Renforcement des fl\u00e9chisseurs de hanche pour pr\u00e9server les genoux<\/li><li>Renforcement des adducteurs pour mieux supporter les appuis glissants dans la boue<\/li><li>Pont fessier pour renforcer les fessiers et le dos : pr\u00e9serve des douleurs de dos dans les mont\u00e9es raides.<\/li><li>Et le gainage, l&rsquo;indispensable de la course \u00e0 pied !<\/li><\/ul><h2>\u00c9quipement<\/h2><p>L&rsquo;\u00e9quipement n\u00e9cessaire en trail ne diff\u00e8re pas beaucoup de la route, \u00e0 quelques exceptions pr\u00e8s :<\/p><ul><li>Vos chaussures doivent avoir une bonne accroche, pour \u00eatre \u00e0 l&rsquo;aise dans la boue, les cailloux et les roches glissantes.<\/li><li>Les sorties trail sont effectu\u00e9es en nature et il n&rsquo;y a pas forc\u00e9ment d&rsquo;eau \u00e0 proximit\u00e9 : on s&rsquo;\u00e9quipe d&rsquo;une ceinture ou d&rsquo;un sac de trail pour porter des flasques.<\/li><li>Sur les formats longs, particuli\u00e8rement en terrain accident\u00e9, on prend une couverture de survie, des pansements au cas-o\u00f9 et un t\u00e9l\u00e9phone pour \u00eatre joignable (et localisable) en cas de p\u00e9pin.<\/li><\/ul><h2>Nutrition<\/h2><p>C\u00f4t\u00e9 nutrition, il est souvent plus facile d&rsquo;int\u00e9grer de la nourriture solide \u00e0 vos sorties trail que lors de vos sorties routes. Particuli\u00e8rement dans les mont\u00e9es o\u00f9 vous pouvez marcher et manger sans secouer votre syst\u00e8me digestif.<\/p><p>Proposition de plan nutritionnel sur une sortie trail d&rsquo;entra\u00eenement :<\/p><ul><li><strong>Avant<\/strong>\u00a0: snack 60\u201390\u2032 avant si sortie matinale.<\/li><li><strong>Pendant (&gt; 1h30)<\/strong> : 30\u201360 g glucides\/h + eau\/\u00e9lectrolytes ; sal\u00e9 si longue dur\u00e9e. Au del\u00e0 de 3 h, on int\u00e8gre des prot\u00e9ines pour limiter la casse musculaire et favoriser la r\u00e9cup\u00e9ration qui s&rsquo;ensuit.<\/li><li><strong>Apr\u00e8s<\/strong> : r\u00e9hydratation + glucides + prot\u00e9ines. <br \/>Il est important de manger rapidement apr\u00e8s l&rsquo;effort. En effet, <strong>d<\/strong><b>ans les 30 minutes apr\u00e8s l&rsquo;effort, il y a une \u00ab\u00a0fen\u00eatre m\u00e9tabolique\u00a0\u00bb qui permet de r\u00e9cup\u00e9rer le stock de glucides perdus. <\/b>Pendant cet intervalle, les muscles et le foie vont stocker un maximum en amont du prochain effort. Tout cela fait partie de la r\u00e9cup\u00e9ration pour \u00eatre op\u00e9rationnel au plus vite avant la prochaine sortie.<\/li><\/ul><p>\u00a0<\/p><p style=\"text-align: right;\"><em style=\"text-align: right;\">Caroline<\/em><span style=\"text-align: right;\"> de l\u2019\u00e9quipe\u00a0<\/span><strong style=\"text-align: right;\">\ud83c\udf43Feuille de Route \ud83c\udf43<\/strong><\/p><div>\u00a0<\/div><\/section><section><\/section><section><\/section><section><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2c96d78\" data-id=\"2c96d78\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3fc0581 elementor-widget elementor-widget-image\" data-id=\"3fc0581\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"602\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/PXL_20240107_101615687-1024x771.jpg\" class=\"attachment-large size-large wp-image-1629\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/PXL_20240107_101615687-1024x771.jpg 1024w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/PXL_20240107_101615687-300x226.jpg 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/PXL_20240107_101615687-768x578.jpg 768w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/PXL_20240107_101615687.jpg 1210w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Le terrain dicte l'allure : lisez les sentiers<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4de594e elementor-widget elementor-widget-image\" data-id=\"4de594e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"510\" height=\"1024\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/08\/Transition-route-trail-1-510x1024.png\" class=\"attachment-large size-large wp-image-2328\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/08\/Transition-route-trail-1-510x1024.png 510w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/08\/Transition-route-trail-1-149x300.png 149w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/08\/Transition-route-trail-1.png 656w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Routine de renforcement musculaire pour passer au trail sans bobos<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-24785136 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24785136\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-2c4c4877\" data-id=\"2c4c4877\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-346fe196 elementor-widget elementor-widget-heading\" data-id=\"346fe196\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Derniers articles<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e1127f8 elementor-widget elementor-widget-jkit_post_list\" data-id=\"1e1127f8\" data-element_type=\"widget\" data-widget_type=\"jkit_post_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postlist layout-horizontal post-element jkit-pagination-disable jeg_module__4_6a20a6c0d4795\"  data-id=\"jeg_module__4_6a20a6c0d4795\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:2,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;post_tag&quot;:&quot;&quot;,&quot;tribe_events_cat&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;disable&quot;,&quot;pagination_loadmore_text&quot;:&quot;Load More&quot;,&quot;pagination_loading_text&quot;:&quot;Loading...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:3,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;sg_content_layout&quot;:&quot;horizontal&quot;,&quot;sg_content_image_enable&quot;:&quot;&quot;,&quot;sg_content_background_image_enable&quot;:&quot;&quot;,&quot;sg_content_icon_enable&quot;:&quot;&quot;,&quot;sg_content_icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;custom&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;j F Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_category_enable&quot;:&quot;&quot;,&quot;sg_content_meta_category_icon&quot;:{&quot;value&quot;:&quot;fas fa-tag&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_position&quot;:&quot;bottom&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;medium&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_list&quot;}\"><div class=\"jkit-block-container\"><div class=\"jkit-posts jkit-ajax-flag\">\n            <article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-notion-de-denivele-en-trail\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La notion de d\u00e9nivel\u00e9 en trail<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article><article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-franco-suisse-105-km-utmj\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La Franco-Suisse (105 km, UTMJ)<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article>\n        <\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7f119ed8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f119ed8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5f7c6823\" data-id=\"5f7c6823\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9bc0be1 elementor-widget elementor-widget-heading\" data-id=\"9bc0be1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cat\u00e9gorie<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b4b9122 elementor-widget elementor-widget-jkit_category_list\" data-id=\"5b4b9122\" data-element_type=\"widget\" data-widget_type=\"jkit_category_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-categorylist layout-vertical jeg_module__5_6a20a6c0d65ea\" ><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/trail\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Trail<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/techniques\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Techniques de course<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/renforcement-musculaire\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Renforcement musculaire<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/etirements\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Etirements<\/div>\n                <\/a>\n            <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-366b2ba5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"366b2ba5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7fbbe245\" data-id=\"7fbbe245\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f890e0c elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"3f890e0c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Tags :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff4ebe3 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"ff4ebe3\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__6_6a20a6c0d6cc7\" ><span class=\"post-terms\"><span class=\"term-list \">Trail<\/span><\/span><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b975e44\" data-id=\"b975e44\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-258c2b47 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"258c2b47\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Partagez :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68c587a8 jkit-social-shape shape-rounded elementor-widget__width-auto elementor-widget elementor-widget-jkit_social_share\" data-id=\"68c587a8\" data-element_type=\"widget\" data-widget_type=\"jkit_social_share.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-social-share jeg_module__7_6a20a6c0d73e9\" ><ul class=\"social-share-list\"><li class=\"elementor-repeater-item-0bd3f9c\" data-social=\"facebook\">\n\t\t\t\t<a href=\"#\" class=\"facebook social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-facebook-light\"><\/i><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-b753d57\" data-social=\"twitter\">\n\t\t\t\t<a href=\"#\" class=\"twitter social-icon\" aria-label=\"social-share\"><svg viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-e5d540b\" data-social=\"instapaper\">\n\t\t\t\t<a href=\"#\" class=\"instapaper social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-instagram-1-light\"><\/i><\/a>\n\t\t\t<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-17bf8aaa elementor-widget elementor-widget-jkit_post_comment\" data-id=\"17bf8aaa\" data-element_type=\"widget\" data-widget_type=\"jkit_post_comment.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-comment jeg_module__8_6a20a6c0d7c4e\" ><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>De la route au trail : le trail apporte vari\u00e9t\u00e9, nature et proprioception, mais demande technique sp\u00e9cifique : mont\u00e9es, descentes, appuis instables. Voici comment int\u00e9grer du d\u00e9nivel\u00e9 (D+ = d\u00e9nivel\u00e9 positif) sans se blesser, choisir l\u2019\u00e9quipement et progresser.<\/p>\n","protected":false},"author":1,"featured_media":1626,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-1625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trail"],"_links":{"self":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/1625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/comments?post=1625"}],"version-history":[{"count":13,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/1625\/revisions"}],"predecessor-version":[{"id":2331,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/1625\/revisions\/2331"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media\/1626"}],"wp:attachment":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media?parent=1625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/categories?post=1625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/tags?post=1625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}