{"id":206,"date":"2022-04-13T10:47:56","date_gmt":"2022-04-13T10:47:56","guid":{"rendered":"https:\/\/run-and-roll.com\/?p=206"},"modified":"2025-01-07T16:51:32","modified_gmt":"2025-01-07T16:51:32","slug":"running-in-a-hot-climate","status":"publish","type":"post","link":"https:\/\/run-and-roll.com\/fr\/running-in-a-hot-climate\/","title":{"rendered":"Courir dans un climat chaud : comment survivre ?"},"content":{"rendered":"<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-justify\">Quel que soit l'endroit o\u00f9 vous vivez, vous serez tr\u00e8s probablement confront\u00e9s \u00e0 des vagues de chaleur et \u00e0 des conditions m\u00e9t\u00e9orologiques caniculaires dans les ann\u00e9es \u00e0 venir, si ce n'est d\u00e9j\u00e0 le cas. Les p\u00e9riodes de chaleur extr\u00eame sont de plus en plus fr\u00e9quentes, et n'\u00e9pargnent aucune r\u00e9gion (il fait 50\u00b0C au Canada et en Sib\u00e9rie mais construisons encore quelques pipelines et centrales \u00e0 charbon, et d\u00e9veloppons un iPhone 28 youpi ! (oui je suis une \u00e9colo extr\u00e9miste \ud83d\ude0f)). Quoi qu'il en soit, comme l'accord de Paris et ses objectifs d'att\u00e9nuation semblent d\u00e9j\u00e0 hors de port\u00e9e, autant commencer \u00e0 nous \u00e0 nous adapter tout de suite (oui, je suis un peu pessimiste aussi). Si vous voulez conna\u00eetre plus en d\u00e9tail les cons\u00e9quences du changement climatique sur le sport), le WWF France a publi\u00e9 un rapport<sup><a href=\"https:\/\/www.wwf.fr\/sites\/default\/files\/doc-2021-07\/02072021_Rapport_Dereglement-climatique_le_monde_du_sport_a_plus_2_et_4_degres_WWF%20France_4.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup> en juillet 2021 qui explique en d\u00e9tails les cons\u00e9quences d'un r\u00e9chauffement \u00e0 +2\u00b0C et +4\u00b0C sur l'activit\u00e9 physique (par exemple, les fran\u00e7ais pourraient perdre jusqu'\u00e0 2 mois d'activit\u00e9 physique par an !)<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-2 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" data-id=\"214\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898-1024x768.jpg?resize=640%2C480&#038;ssl=1\" alt=\"\" class=\"wp-image-214\" srcset=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=2048%2C1536&amp;ssl=1 2048w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=16%2C12&amp;ssl=1 16w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?resize=850%2C638&amp;ssl=1 850w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_190904-1-scaled-e1649845194898.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" data-id=\"215\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_1914022-scaled.jpg?resize=640480&amp;ssl=1\" alt=\"\" class=\"wp-image-215\" srcset=\"\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-srcset=\"\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" data-id=\"219\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20190927_200721.jpg?resize=640480&amp;ssl=1\" alt=\"\" class=\"wp-image-219\" srcset=\"\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-srcset=\"\" \/><figcaption class=\"wp-element-caption\">Marche pour le climate \u00e0 Madrid en 2019 avant la COP25<\/figcaption><\/figure>\n<\/figure>\n\n\n\n<p class=\"has-text-align-justify\">Pour ma part, j'ai connu deux types de climats chauds. Un temps chaud et sec, lors des \u00e9pisodes de canicule en France (et partout ailleurs en Europe), avec des temp\u00e9ratures sup\u00e9rieures \u00e0 35\u00b0C en \u00e9t\u00e9 et un faible taux d'humidit\u00e9. Un temps chaud et humide, le pire de mon point de vue, au Vietnam : des temp\u00e9ratures extr\u00eames (\u00e0 partir de mai, autour de 40\u00b0C), coupl\u00e9es \u00e0 un fort degr\u00e9 d'humidit\u00e9 (plus de 60%, voire 80%), ce qui donne une temp\u00e9rature ressentie jusqu'\u00e0 50\u00b0C. Pour vous donner une id\u00e9e, je mettais la climatisation dans ma chambre \u00e0 <a href=\"https:\/\/run-and-roll.com\/fr\/where-to-run-in-hanoi\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hano\u00ef<\/a> \u00e0 30 ou 32\u00b0C (c'\u00e9tait le maximum), et je ressentais quand m\u00eame une agr\u00e9able fra\u00eecheur \u00e0 chaque fois que j'y entrais. Comment survivre et continuer \u00e0 courir dans ce genre de climat ?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Courir quand il fait tr\u00e8s chaud : quels sont les risques ?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"263\" height=\"300\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/received_700296827211134-3.jpeg?resize=263300&amp;ssl=1\" alt=\"\" class=\"wp-image-223\" srcset=\"\" sizes=\"auto, (max-width: 263px) 100vw, 263px\" data-srcset=\"\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-justify\">Je suppose que je ne suis pas la seule \u00e0 \u00eatre consciente des dangers potentiels de la chaleur mais assez imprudente (ou dingue ?) pour continuer \u00e0 courir. Pourtant, les \u00e9tudes et les professionnels de la sant\u00e9 ne cessent de mettre en garde les sportifs contre ces dangers.<\/p>\n\n\n\n<p class=\"\">Les risques li\u00e9s \u00e0 l'activit\u00e9 physique par forte chaleur sont multiples :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">D\u00e9shydratation : c'est \u00e9vident, mais plus il fait chaud, plus vous allez transpirer pendant votre entra\u00eenement. La transpiration est la r\u00e9action naturelle du corps pour se rafra\u00eechir et r\u00e9guler sa temp\u00e9rature. La plupart du temps, nous avons tendance \u00e0 \u00eatre d\u00e9j\u00e0 d\u00e9shydrat\u00e9s, surtout pour ceux qui boivent r\u00e9guli\u00e8rement du th\u00e9, du caf\u00e9 (et de l'alcool !) ou d'autres boissons diur\u00e9tiques. La d\u00e9shydratation peut entra\u00eener des vertiges, des crampes, une fatigue ou m\u00eame une insolation. L'important est de ne pas attendre d'avoir soif pour boire, et de ne pas s'enfiler d'un coup 2L d'eau parce que vous vous rendez compte que vous avez oubli\u00e9 de boire suffisamment pendant la journ\u00e9e. La meilleure fa\u00e7on d'\u00e9viter la d\u00e9shydratation est de boire de petites quantit\u00e9s, mais r\u00e9guli\u00e8rement. Si vous partez pour une sortie longue (plus d'une heure), emportez une bouteille avec vous (je sais que c'est relou sans camelback, la plupart du temps j'avoue que je n'en prends pas non plus), ou choisissez un itin\u00e9raire avec des fontaines sur le chemin (pour boire et vous asperger d'eau fraiche !).<\/li>\n<\/ul>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Crampes : affectant souvent les mollets, les crampes d\u00e9signent la contraction involontaire des muscles. Les crampes peuvent \u00eatre caus\u00e9es par la chaleur, elles r\u00e9sultent d'une perte de min\u00e9raux due \u00e0 une transpiration excessive et \u00e0 la d\u00e9shydratation, ou \u00e0 un apport insuffisant en sodium. La solution est donc non seulement de boire de l'eau (\u00e0 l'avance pour les pr\u00e9venir), mais aussi des boissons ou des aliments riches en \u00e9lectrolytes (sodium, calcium, magn\u00e9sium, potassium...), et de masser les muscles pour les d\u00e9tendre.<\/li>\n<\/ul>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u00c9puisement, insolation, et coup de chaleur : vous vous sentez faible, \u00e9tourdi et naus\u00e9eux apr\u00e8s avoir couru sous un soleil de plomb ? Vous souffrez probablement d'une insolation ou d'un coup de chaleur. Le coup de chaleur est la combinaison d'une surchauffe et d'une d\u00e9shydratation. Plus la temp\u00e9rature de l'air est \u00e9lev\u00e9e, plus votre corps devra faire des efforts pour se refroidir. Si la temp\u00e9rature de l'air est sup\u00e9rieure \u00e0 celle de votre corps, ce dernier ne peut pas \u00e9vacuer cet exc\u00e8s de chaleur. Ajoutez \u00e0 \u00e7a un facteur d'humidit\u00e9 \u00e9lev\u00e9, et la sueur ne peut pas s'\u00e9vaporer compl\u00e8tement, ce qui augmente le risque de surchauffe. En quelques mots : votre corps ne parvient pas \u00e0 r\u00e9guler sa temp\u00e9rature et laisse tomber. La situation peut entra\u00eener jusqu'\u00e0 une perte de connaissance (voire le coma et la mort dans les pires situations), d'o\u00f9 l'importance d'\u00e9couter les signaux de son corps avant d'en arriver l\u00e0 !<\/li>\n<\/ul>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Baisse de la performance : il ne s'agit pas d'un risque en soi, mais plut\u00f4t d'une cons\u00e9quence des temp\u00e9ratures \u00e9lev\u00e9es. Comme expliqu\u00e9 pr\u00e9c\u00e9demment, lorsque vous faites de l'exercice par temps chaud, votre corps est d\u00e9j\u00e0 occup\u00e9 \u00e0 r\u00e9guler sa temp\u00e9rature. En gros, il y a une sorte de comp\u00e9tition entre le sang qui doit aller vers la peau pour se refroidir, et le sang qui peut aller vers les muscles. Plus la chaleur augmente, moins le sang va vers les muscles (donc apporte moins d'oxyg\u00e8ne), ce qui entra\u00eene une perte d'efficacit\u00e9.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-justify\">Alors comment continuer \u00e0 courir dans un climat chaud ?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Chaud et sec : la canicule en France<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-justify\">Ce n'est peut-\u00eatre pas facile dans certaines villes, mais la meilleure fa\u00e7on de g\u00e9rer la chaleur est de fuir les routes goudronn\u00e9es. Les \u00e9t\u00e9s chauds sont une bonne excuse pour commencer \u00e0 explorer les parcs et la nature environnante, et pourquoi pas d\u00e9couvrir le trail.<\/p>\n\n\n\n<p class=\"has-text-align-justify\">A <a href=\"https:\/\/run-and-roll.com\/fr\/where-to-run-in-paris\/\" target=\"_blank\" rel=\"noreferrer noopener\">Paris<\/a>, mes endroits pr\u00e9f\u00e9r\u00e9s pour courir \u00e9taient verts et (relativement) frais : Le parc des Buttes Chaumont, la coul\u00e9e verte Ren\u00e9 Dumont et le bois de Vincennes (le bois de Boulogne est aussi une bonne alternative si vous habitez \u00e0 l'autre bout de la ville). Ce dernier \u00e9tait mon pr\u00e9f\u00e9r\u00e9 car ce sont des chemins en terre, et il est assez grand pour une course longue. Pour les Buttes Chaumont, bien que vous soyez entour\u00e9 d'arbres, c'est du goudron, et on passe son temps \u00e0 faire des mont\u00e9es-descentes, ce qui n'aide pas quand il fait d\u00e9j\u00e0 30\u00b0C. Les quais de Seine sont tr\u00e8s populaires chez les coureur, mais il y fait horriblement en \u00e9t\u00e9.<\/p>\n\n\n\n<p class=\"has-text-align-justify\">Quand je retourne chez mes parents (habituellement en \u00e9t\u00e9), j'ai la chance d'avoir les montagnes \u00e0 c\u00f4t\u00e9 avec une mutiltude d'itin\u00e9raires de randonn\u00e9e\/trail.<\/p>\n\n\n\n<p class=\"has-text-align-justify\">Dans tous les cas, je fais tr\u00e8s attention \u00e0 mon hydratation : nous ne perdons pas seulement de l'eau en transpirant, mais aussi du sel et beaucoup de min\u00e9raux. Si vous sortez d'une se\u00e9ance intense ou plus d'1h-1h30, il faut remplacer ces micronutriments. En g\u00e9n\u00e9ral, apr\u00e8s une longue course, je bois un ou deux verres avec un m\u00e9lange de jus de fruits et d'eau (moiti\u00e9-moiti\u00e9) avec une grosse pinc\u00e9e de bicarbonate de soude (sinon juste l'eau min\u00e9rale \u00e7a marche aussi). C'est le moyen le plus simple (et le plus naturel) de recharger ses r\u00e9serves de glucides et de min\u00e9raux. Et... j'ai aussi d\u00e9couvert cet \u00e9t\u00e9 que la bi\u00e8re sans alcool \u00e9tait la boisson id\u00e9ale apr\u00e8s apr\u00e8s une s\u00e9ance de course, pleine d'\u00e9lectrolytes et de vitamine B ! En outre, dans les climats chauds et secs, j'essaie d'ajouter une boisson chaude \u00e0 ma routine de r\u00e9hydratation, car c'est en fait le moyen le plus efficace de se (r\u00e9)hydrater et de se rafra\u00eechir. Boire chaud vous fera transpirer encore plus et aidera votre corps \u00e0 r\u00e9duire sa temp\u00e9rature de mani\u00e8re efficace.<sup><a href=\"https:\/\/www.runtastic.com\/blog\/en\/stay-cool-warm-cold-drinks\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Chaud et humide : mon exp\u00e9rience vietnamienne<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-justify\">Certainement le pays le moins adapt\u00e9 \u00e0 la course \u00e0 pied dans lequel j'ai v\u00e9cu (mais clairement mon pays pr\u00e9f\u00e9r\u00e9 \u00e0 visiter jusqu'ici !) Le temps \u00e0 Hanoi devient torride en mai, avec des temp\u00e9ratures ressenties sup\u00e9rieures \u00e0 40-45\u00b0C. Il en va de m\u00eame pour le centre du pays (Hue, Da Nang, Hoi An), m\u00eame si le climat est plus sec. Le climat dans la partie sud est chaud toute l'ann\u00e9e, avec une moyenne de 30\u00b0C, le seul changement est la saison des pluies de mai \u00e0 novembre.<\/p>\n\n\n\n<p class=\"\">La seule bonne nouvelle, c'est que plus les temp\u00e9ratures augmentent, plus le niveau de <a href=\"https:\/\/run-and-roll.com\/fr\/running-in-a-polluted-city\/\" target=\"_blank\" rel=\"noreferrer noopener\">pollution<\/a> baisse...<\/p>\n\n\n\n<p class=\"has-text-align-justify\">\u00c0 Hanoi, je mettais mon r\u00e9veil \u00e0 sonner \u00e0 6h30 environ, et j'allais courir \u00e0 jeun \u00e0 7h du matin autour de Hoan Kiem, o\u00f9 l'on peut trouver un peu d'ombre. Je me souviens l'avoir fait dans les rizi\u00e8res juste derri\u00e8re Hoi An, o\u00f9 nous sommes rest\u00e9es quelques jours pour une visite, les agriculteurs \u00e9talaient le riz sur la route pour le faire s\u00e9cher au soleil. Au petit matin, il faisait d\u00e9j\u00e0 30\u00b0C, et si je n'\u00e9tais pas la seule \u00e0 courir \u00e0 Hanoi, les fpaysans de Hoi An se demandaient probablement ce que je faisais l\u00e0.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" data-id=\"221\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=640%2C480&#038;ssl=1\" alt=\"\" class=\"wp-image-221\" srcset=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=2048%2C1536&amp;ssl=1 2048w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=16%2C12&amp;ssl=1 16w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?resize=850%2C638&amp;ssl=1 850w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200508_121834-scaled.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\">Hoi An sous 40\u00b0C<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" data-id=\"240\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=640%2C480&#038;ssl=1\" alt=\"\" class=\"wp-image-240\" srcset=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=2048%2C1536&amp;ssl=1 2048w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=16%2C12&amp;ssl=1 16w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?resize=850%2C638&amp;ssl=1 850w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/IMG_20200510_072914-scaled.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\">Le riz qui s\u00e8che directement sur la route, Hoi An<\/figcaption><\/figure>\n<\/figure>\n\n\n\n<p class=\"has-text-align-justify\">Pour mes sorties longues \u00e0 Hanoi, je courais tard dans la nuit autour du lac de l'Ouest. O\u00f9 que vous alliez, vous ne trouverez rien d'autre que du goudron et des pav\u00e9s dans cette ville. Je n'ai jamais autant transpir\u00e9, et le refroidir mon corps \u00e9tait vraiment difficile et prennait des plombes. Je me dirigeais vers la cuisine o\u00f9 mes colocataires utilisaient la climatisation ou sur le toit pour profiter du vent, et je devais attendre au moins une heure avant de me doucher, sinon je recommen\u00e7ais \u00e0 transpirer juste apr\u00e8s.<\/p>\n\n\n\n<p class=\"\">En termes d' <a href=\"https:\/\/run-and-roll.com\/fr\/favourite-runners-friendly-food\/\" target=\"_blank\" rel=\"noreferrer noopener\">d'hydratation,<\/a>c'\u00e9tait principalement de l'eau \u00e0 temp\u00e9rature ambiante, et parfois de l'eau de coco et de la past\u00e8que.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"225\" src=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco.jpg?resize=300%2C225&#038;ssl=1\" alt=\"\" class=\"wp-image-224\" srcset=\"https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=2048%2C1536&amp;ssl=1 2048w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=16%2C12&amp;ssl=1 16w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?resize=850%2C638&amp;ssl=1 850w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/run-and-roll.com\/wp-content\/uploads\/2022\/04\/coco-scaled.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption class=\"wp-element-caption\">L'eau de coco, c'est plein d'\u00e9lectrolytes !<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-justify\">Cependant, mon corps s'est adapt\u00e9 d'une fa\u00e7on incroyable \u00e0 ces conditions extr\u00eames. Lorsque je suis retourn\u00e9e en France en juillet, j'avais froid en dessous de 30\u00b0C et je n'ai pas port\u00e9 de short de tout l'\u00e9t\u00e9. Je ne transpirais m\u00eame pas, m\u00eame lorsque j'allais courir aux heures les plus chaudes de la journ\u00e9e.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-justify\">Dans tous les cas, il n'est pas question de penser performance, \u00eatre capable de courir dans de telles conditions \u00e9tait d\u00e9j\u00e0 un exploit en soi pour moi. Par de telles temp\u00e9ratures, vos muscles sont plus faibles, votre rythme cardiaque plus rapide. Courir, c'est aussi pour rester en bonne sant\u00e9, \u00e7a ne doit pas engendrer des risques suppl\u00e9mentaires !<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"\">Et vous, quels sont vos conseils pour courir dans un climat chaud ?<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list has-small-font-size\">\n<li class=\"\"><a href=\"https:\/\/www.wwf.fr\/sites\/default\/files\/doc-2021-07\/02072021_Rapport_Dereglement-climatique_le_monde_du_sport_a_plus_2_et_4_degres_WWF%20France_4.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.wwf.fr\/sites\/default\/files\/doc-2021-07\/02072021_Rapport_Dereglement-climatique_le_monde_du_sport_a_plus_2_et_4_degres_WWF%20France_4.pdf<\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.runtastic.com\/blog\/en\/stay-cool-warm-cold-drinks\/\">https:\/\/www.runtastic.com\/blog\/en\/stay-cool-warm-cold-drink<\/a><a href=\"https:\/\/www.runtastic.com\/blog\/en\/stay-cool-warm-cold-drinks\/\" target=\"_blank\" rel=\"noreferrer noopener\">s\/<\/a><\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Quel que soit l'endroit o\u00f9 vous vivez, vous serez tr\u00e8s probablement confront\u00e9.e.s \u00e0 des vagues de chaleur et \u00e0 des conditions m\u00e9t\u00e9orologiques caniculaires dans les ann\u00e9es \u00e0 venir, si ce n'est pas d\u00e9j\u00e0 le cas. Les p\u00e9riodes de chaleur extr\u00eame sont de plus en plus fr\u00e9quentes, et n'\u00e9pargnent aucune r\u00e9gion<\/p>","protected":false},"author":1,"featured_media":212,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[19],"tags":[34,33,36,24,35,29],"class_list":["post-206","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips","tag-heat","tag-hot","tag-hot-climate","tag-running-2","tag-summer","tag-travel-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Running in a hot climate: how to survive? - Run n&#039; Roll<\/title>\n<meta name=\"description\" content=\"Do you live in or are you travelling to a hot country? 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