{"id":67393,"date":"2026-05-25T02:26:06","date_gmt":"2026-05-25T00:26:06","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/courir-a-lautomne-2023-conseils-et-equipement\/"},"modified":"2026-05-29T11:51:06","modified_gmt":"2026-05-29T09:51:06","slug":"courir-a-lautomne-2023-conseils-et-equipement","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/fr\/courir-a-lautomne-2023-conseils-et-equipement\/","title":{"rendered":"Courir \u00e0 l&rsquo;automne 2023 : conseils et \u00e9quipement"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_row_inner row_type=\u00a0\u00bbrow\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb use_row_as_full_screen_section_slide=\u00a0\u00bbno\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column_inner][vc_column_text]\n<h4><a href=\"\/?cat=809\" target=\"_blank\" rel=\"noopener\"><em>Individual Sports<\/em><\/a><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_separator type=\u00a0\u00bbnormal\u00a0\u00bb color=\u00a0\u00bb#3b3b3c\u00a0\u00bb border_style=\u00a0\u00bb\u00a0\u00bb thickness=\u00a0\u00bb2&Prime; down=\u00a0\u00bb30&Prime;][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_row_inner row_type=\u00a0\u00bbrow\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb use_row_as_full_screen_section_slide=\u00a0\u00bbno\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column_inner width=\u00a0\u00bb1\/6&Prime;][vc_single_image image=\u00a0\u00bb46560&Prime; img_size=\u00a0\u00bb200&#215;200&Prime; alignment=\u00a0\u00bbcenter\u00a0\u00bb qode_css_animation=\u00a0\u00bb\u00a0\u00bb el_class=\u00a0\u00bbibs-wappen\u00a0\u00bb][\/vc_column_inner][vc_column_inner width=\u00a0\u00bb5\/6&Prime;][vc_empty_space height=\u00a0\u00bb10px\u00a0\u00bb][vc_column_text]AUTEUR :[\/vc_column_text][vc_empty_space height=\u00a0\u00bb10px\u00a0\u00bb][vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Elias Koll\u00f6ck<\/span>[\/vc_column_text][vc_empty_space height=\u00a0\u00bb10px\u00a0\u00bb][vc_column_text]<em><span style=\"font-family: Merriweather;\"><a href=\"https:\/\/www.inspiredbysports.com\/fr\/experts\/elias-kollboeck\/\">Voir le profil &rsaquo;&rsaquo; <\/a><\/span><\/em>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=\u00a0\u00bb30px\u00a0\u00bb][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<p style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">2 min de lecture<\/p>\n<p><strong>Octobre et novembre sont pour beaucoup de coureurs les mois d&rsquo;entra\u00eenement les plus intenses de l&rsquo;ann\u00e9e. La chaleur est partie, les parcours sont d\u00e9serts, et l&rsquo;atmosph\u00e8re dor\u00e9e fait de chaque sortie une exp\u00e9rience. La seule chose que tu dois adapter est ton \u00e9quipement &#8211; et l\u00e9g\u00e8rement ta technique.<\/strong><\/p>\n<h2 style=\"line-height: 1.5;\">Les points cl\u00e9s en bref<\/h2>\n<ul>\n<li><strong>Temp\u00e9rature de course optimale :<\/strong> 8-12 \u00b0C est scientifiquement la zone de confort &#8211; exactement celle de l&rsquo;automne.<\/li>\n<li><strong>Principe des couches :<\/strong> 3 couches au lieu d&rsquo;une veste \u00e9paisse &#8211; base, isolation, protection &#8211; pour un ajustement flexible \u00e0 la temp\u00e9rature.<\/li>\n<li><strong>R\u00e9fl\u00e9chissants dans l&rsquo;obscurit\u00e9 :<\/strong> D\u00e8s octobre, il fait nuit plus t\u00f4t &#8211; gilet ou veste de running avec \u00e9l\u00e9ments r\u00e9fl\u00e9chissants obligatoires.<\/li>\n<li><strong>Feuilles mouill\u00e9es = risque de glissade :<\/strong> Poser tout le pied plut\u00f4t que le talon, faire des foul\u00e9es plus courtes sur les sections boueuses.<\/li>\n<li><strong>\u00c9v\u00e9nements automnaux :<\/strong> Marathons de Francfort, Cologne, Amsterdam &#8211; les meilleures courses d&rsquo;automne en Europe.<\/li>\n<\/ul>\n<h2 style=\"line-height: 1.5;\">Le bon \u00e9quipement de running pour l&rsquo;automne<\/h2>\n<p><strong>Couche de base (0-10 \u00b0C) :<\/strong> T-shirt technique manches longues en laine m\u00e9rinos ou polyester &#8211; \u00e9vacue l&rsquo;humidit\u00e9 du corps, reste chaud m\u00eame mouill\u00e9. Pas de t-shirt en coton (mouill\u00e9, froid, lourd).<\/p>\n<p><strong>Veste de running :<\/strong> Coupe-vent avec traitement DWR, r\u00e9fl\u00e9chissant. Pas trop chaude &#8211; tu g\u00e9n\u00e8res de la chaleur corporelle en courant. R\u00e8gle g\u00e9n\u00e9rale : avoir l\u00e9g\u00e8rement froid au d\u00e9part, \u00eatre agr\u00e9ablement chaud apr\u00e8s 10 minutes.<\/p>\n<p><strong>Gants et bonnet :<\/strong> La d\u00e9perdition de chaleur par la t\u00eate et les mains est disproportionn\u00e9e. Bonnet l\u00e9ger d\u00e8s 10 \u00b0C, gants d\u00e8s 8 \u00b0C. Des gants de running fins co\u00fbtent entre 10 et 20 \u20ac.<\/p>\n<p><strong>Lampe frontale :<\/strong> Lampe clip-on ou bandeau LED pour les sorties apr\u00e8s la tomb\u00e9e de la nuit. Minimum 200 lumens pour les trails, 100 lumens suffisent pour les courses urbaines.<\/p>\n<\/p>\n<h2 style=\"line-height: 1.5;\">Adaptations techniques aux conditions automnales<\/h2>\n<p><strong>Feuilles mouill\u00e9es :<\/strong> Les chemins recouverts de feuilles sont plus glissants que l&rsquo;asphalte mouill\u00e9. Foul\u00e9es plus courtes, angle d&rsquo;atterrissage r\u00e9duit, poser tout le pied plut\u00f4t que le talon. \u00catre particuli\u00e8rement prudent dans les descentes.<\/p>\n<p><strong>Sorties nocturnes :<\/strong> La lampe frontale limite la vision p\u00e9riph\u00e9rique. Privil\u00e9gier les parcours connus, allure plus lente sur les chemins inconnus, baisser bri\u00e8vement la lumi\u00e8re pour croiser d&rsquo;autres coureurs.<\/p>\n<p><strong>\u00c9chauffement par temps froid :<\/strong> En dessous de 10 \u00b0C, s&rsquo;\u00e9chauffer plus longtemps (10-12 minutes au lieu de 5), courir nettement plus lentement les premiers kilom\u00e8tres. Les muscles froids se blessent plus facilement.<\/p>\n<\/p>\n<h2 style=\"line-height: 1.5;\">Marathons d&rsquo;automne en Europe : les points forts<\/h2>\n<p><strong>Marathon de Francfort (octobre) :<\/strong> L&rsquo;un des parcours les plus rapides d&rsquo;Allemagne, connu pour son d\u00e9part massif et sa bonne infrastructure d&rsquo;accompagnement. Souvent utilis\u00e9 comme course de qualification pour Boston.<\/p>\n<p><strong>Marathon de Cologne (octobre) :<\/strong> Course urbaine conviviale, parcours plat, nombre impressionnant de spectateurs. Id\u00e9al pour r\u00e9aliser des temps records personnels sur demi-marathon et marathon.<\/p>\n<p><strong>Marathon d&rsquo;Amsterdam (octobre) :<\/strong> March\u00e9 aux fleurs, canaux, terrain plat. L&rsquo;un des plus beaux marathons urbains d&rsquo;Europe avec une participation internationale et un parcours propice aux records personnels (PB).<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<div style=\"margin-top:45px; padding:28px 25px 12px; background:rgba(0,0,0,0.03); border-radius:10px; border-left:4px solid #00d4c8;\">\n<h2>Foire aux questions<\/h2>\n<h3>Comment s&rsquo;habiller pour courir \u00e0 l&rsquo;automne par 10 degr\u00e9s ?<\/h3>\n<p>T-shirt de running \u00e0 manches longues, veste l\u00e9g\u00e8re (pas de polaire), pantalon de running ou collant, bonnet et gants. La cl\u00e9 : avoir l\u00e9g\u00e8rement froid pendant les 10 premi\u00e8res minutes apr\u00e8s le d\u00e9part &#8211; on sera alors agr\u00e9ablement chaud sans transpirer excessivement pendant la course.<\/p>\n<h3>Comment se prot\u00e9ger des voitures lors des courses du soir ?<\/h3>\n<p>Gilet ou veste r\u00e9fl\u00e9chissants, lampe frontale ou LED clip\u00e9e au bras, v\u00eatements clairs. En cas de doute, circulez toujours sur le trottoir ; les automobilistes vous voient rarement assez t\u00f4t sur la route.<\/p>\n<h3>Faut-il courir malgr\u00e9 un rhume ?<\/h3>\n<p>La r\u00e8gle de la \u00ab ligne de la nuque \u00bb : sympt\u00f4mes uniquement au-dessus de la nuque (nez qui coule, l\u00e9ger mal de gorge) &#8211; entra\u00eenement l\u00e9ger possible. Sympt\u00f4mes sous la nuque (toux, fi\u00e8vre, douleurs corporelles) &#8211; repos absolu. En cas de fi\u00e8vre, attendez toujours 2 \u00e0 3 jours apr\u00e8s la gu\u00e9rison avant de reprendre l&rsquo;entra\u00eenement.<\/p>\n<\/div>\n<h3>Plus dans nos magazines<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.inspiredbysports.com\" target=\"_blank\" rel=\"noopener\">Marathon pour d\u00e9butants : votre plan d&rsquo;entra\u00eenement sur 16 semaines<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\" target=\"_blank\" rel=\"noopener\">Fitness automne 2023 : les meilleures activit\u00e9s sportives pour la saison dor\u00e9e<\/a><\/li>\n<\/ul>\n<div style=\"display:flex;gap:16px;margin:32px 0;\">\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">8<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Les points cl\u00e9s en bref Temp\u00e9rature optimale de course : -12 \u00b0C est scientifiquement le confort id\u00e9al<\/div>\n<div style=\"font-size:11px;color:#666;margin-top:6px;\">Source : Contenu de l&rsquo;article<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<h3>Plus dans InspiredBySports<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/fr\/chaussures-de-course-dautomne-2024-test-comparaison\/\" rel=\"noopener\">Chaussures de running automne 2024<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/fr\/courir-pour-debutants\/\" rel=\"noopener\">Running pour d\u00e9butants 2025<\/a><\/li>\n<li><a href=\"https:\/\/www.inspiredbysports.com\/fr\/preparation-course-hiver-2025\/\" rel=\"noopener\">Pr\u00e9paration hivernale au running 2025<\/a><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<p style=\"text-align: right;\"><em>Source image de couverture : Pexels \/ Pixabay<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Les footings d\u2019automne comptent parmi les s\u00e9ances d\u2019entra\u00eenement les plus agr\u00e9ables de l\u2019ann\u00e9e.<\/p>","protected":false},"author":82,"featured_media":60445,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"Marathon automnal","_yoast_wpseo_title":"Courir \u00e0 l'automne 2023 : conseils et 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