{"id":2094,"date":"2026-02-09T10:11:22","date_gmt":"2026-02-09T10:11:22","guid":{"rendered":"https:\/\/kinexcellence.ca\/?p=2094"},"modified":"2026-03-06T11:17:57","modified_gmt":"2026-03-06T11:17:57","slug":"constance-et-objectifs-en-course-a-pied","status":"publish","type":"post","link":"https:\/\/kinexcellence.ca\/en\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/","title":{"rendered":"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2094\" class=\"elementor elementor-2094\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1e2ac3a9 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"1e2ac3a9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a21c413\" data-id=\"2a21c413\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\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-9536e97 elementor-widget elementor-widget-heading\" data-id=\"9536e97\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Cr\u00e9er une constance et atteindre ses objectifs en course \u00e0 pied :<br> \nune approche en 7 \u00e9tapes.\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-697d489 elementor-widget elementor-widget-image\" data-id=\"697d489\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"580\" height=\"326\" src=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1-768x432.png\" class=\"attachment-medium_large size-medium_large wp-image-2214\" alt=\"\" srcset=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1-768x432.png 768w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1-300x169.png 300w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1-1024x576.png 1024w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1-18x10.png 18w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1-1200x675.png 1200w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-1.png 1280w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-387dd0f elementor-widget elementor-widget-text-editor\" data-id=\"387dd0f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"507\" data-end=\"690\">Cr\u00e9er de la <strong data-start=\"1140\" data-end=\"1197\">constance et atteindre ses objectifs en course \u00e0 pied<\/strong> n\u2019a rien \u00e0 voir avec la motivation. C\u2019est une d\u00e9marche structur\u00e9e, fond\u00e9e sur le syst\u00e8me nerveux, la charge progressive et la planification intelligente.\u00a0<\/p><p data-start=\"692\" data-end=\"1058\">Depuis plus de 10 ans, j\u2019accompagne des personnes qui souhaitent retrouver un rythme de course r\u00e9gulier, atteindre leurs <strong data-start=\"813\" data-end=\"843\">objectifs en course \u00e0 pied<\/strong>, ou reprendre confiance apr\u00e8s une blessure. En tant que kin\u00e9siologue, je base mes interventions sur une <strong data-start=\"948\" data-end=\"1005\">planification d\u2019entra\u00eenement adapt\u00e9e \u00e0 la physiologie<\/strong>, \u00e0 la r\u00e9cup\u00e9ration et \u00e0 la charge r\u00e9elle du syst\u00e8me.<\/p><p data-start=\"1060\" data-end=\"1250\">Dans cet article, je te partage 7 leviers concrets pour b\u00e2tir une constance durable.<br data-start=\"1144\" data-end=\"1147\" \/>Pas des recettes magiques,\u00a0 une m\u00e9thode ancr\u00e9e dans le r\u00e9el, que j\u2019applique chaque semaine en clinique.<\/p><p data-start=\"1060\" data-end=\"1250\">Pour \u00e9couter l&rsquo;entrevue compl\u00e8te avec M\u00e9lanie Dub\u00e9 : <a href=\"https:\/\/www.youtube.com\/watch?v=vdxgw5OdTGs\">https:\/\/www.youtube.com\/watch?v=vdxgw5OdTGs\u00a0<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8bda71b elementor-widget elementor-widget-heading\" data-id=\"8bda71b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Ne compte pas sur ta motivation, construis un environnement moteur stable<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73c1187 elementor-widget elementor-widget-text-editor\" data-id=\"73c1187\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">En kin\u00e9siologie, on sait que la motivation est une variable extrins\u00e8que, \u00e9motionnelle et instable. Le syst\u00e8me nerveux, lui, se r\u00e9gule par la pr\u00e9visibilit\u00e9, la s\u00e9curit\u00e9, et la r\u00e9p\u00e9tition fluide.<\/span><\/p><p><span style=\"font-weight: 400;\">Quand tu comptes sur ta motivation pour aller courir, tu t\u2019en remets \u00e0 une condition int\u00e9rieure changeante : ton niveau d\u2019\u00e9nergie, ta journ\u00e9e, la m\u00e9t\u00e9o, l\u2019\u00e9tat de ta charge mentale.<\/span><\/p><p><span style=\"font-weight: 400;\">Mais ton corps ne r\u00e9pond pas \u00e0 l\u2019envie. <\/span><span style=\"font-weight: 400;\">Il r\u00e9pond \u00e0 des routines neuromotrices r\u00e9p\u00e9t\u00e9es, \u00e0 des charges progressives, et \u00e0 un cadre qui ne d\u00e9pend pas de l\u2019\u00e9motion du moment.<\/span><\/p><p><span style=\"font-weight: 400;\">Concr\u00e8tement :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ne planifie pas ton entra\u00eenement \u201cquand tu peux\u201d<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Int\u00e8gre-le \u00e0 des moments fixes, avec des rep\u00e8res visuels, temporels et physiologiques stables<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">R\u00e9duis au minimum les d\u00e9cisions n\u00e9cessaires pour passer \u00e0 l\u2019action<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\"> En langage simple ? Tu te pr\u00e9pares \u00e0 courir, m\u00eame quand tu n&rsquo;as pas le go\u00fbt, parce que ton syst\u00e8me le fait d\u00e9j\u00e0 tout seul.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b41ab78 elementor-widget elementor-widget-heading\" data-id=\"b41ab78\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Ancre ton entra\u00eenement \u00e0 un \u201cpourquoi\u201d physiologique, pas juste mental<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f564f3 elementor-widget elementor-widget-text-editor\" data-id=\"7f564f3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Lorsqu\u2019on ne sait pas pourquoi on court, on arr\u00eate de courir d\u00e8s que c\u2019est inconfortable.<\/span><\/p><p><span style=\"font-weight: 400;\">Mais quand le corps est engag\u00e9 dans une direction claire, il g\u00e9n\u00e8re plus de r\u00e9gulation, de tol\u00e9rance \u00e0 l\u2019effort, et m\u00eame de plaisir. Ce que tu appelles \u201cmotivation\u201d est souvent simplement la satisfaction de respecter ton intention profonde.<\/span><\/p><p><span style=\"font-weight: 400;\">Dans ma pratique, je pose souvent cette question en premier :<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> \u00ab Si tout allait bien dans ta course \u00e0 pied\u2026 qu\u2019est-ce que \u00e7a changerait pour toi dans ta vie ? \u00bb<\/span><\/p><p><span style=\"font-weight: 400;\">Pas \u201ccombien de kilom\u00e8tres\u201d, pas \u201cquelle vitesse\u201d. <\/span><strong>Mais qu\u2019est-ce que \u00e7a soutient ?<\/strong><\/p><p><span style=\"font-weight: 400;\">Ce peut \u00eatre :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">le retour d\u2019une vitalit\u00e9 perdue<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">la pr\u00e9vention de douleurs chroniques<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">un espace mental \u00e0 soi<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ou simplement prouver \u00e0 ton corps qu\u2019il est encore capable de progresser<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">C\u2019est ce \u201cpourquoi\u201d qui tient quand il fait -20, que tu dors mal ou que tu n\u2019as pas envie.<\/span><\/p><p><span style=\"font-weight: 400;\">Quand une action sert un besoin fondamental, elle r\u00e9siste beaucoup mieux \u00e0 la fatigue d\u00e9cisionnelle.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89aadc3 elementor-widget elementor-widget-heading\" data-id=\"89aadc3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Fixer un objectif r\u00e9aliste pour maintenir la constance en course \u00e0 pied<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e716edc elementor-widget elementor-widget-text-editor\" data-id=\"e716edc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Le cerveau a besoin de clart\u00e9. Le corps, lui, a besoin de progressivit\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">En kin\u00e9siologie, on sait que l\u2019atteinte d\u2019un objectif repose sur trois piliers :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">la clart\u00e9 (quoi, quand, comment)<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">la tol\u00e9rance de charge (ce que ton syst\u00e8me peut encaisser sans s\u2019effondrer)<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">l\u2019adaptabilit\u00e9 (pouvoir moduler selon l\u2019\u00e9nergie du jour)<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Au lieu de viser une performance abstraite ou \u00e0 long terme (\u201cje veux courir un demi-marathon\u201d, \u201cje veux perdre 15 livres\u201d), je sugg\u00e8re des objectifs \u00e0 courte port\u00e9e, mais avec un impact direct sur ton syst\u00e8me :<\/span><\/p><p><span style=\"font-weight: 400;\">Exemples :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">courir 2 \u00e0 3 fois par semaine pendant 6 semaines<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9duire une douleur post-course de 70 %<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">terminer tes sorties avec un \u00e9tat de calme, pas d\u2019\u00e9puisement<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\"><strong>Tu progresses quand ton corps comprend ce que tu veux de lui<\/strong>, et qu\u2019il a les ressources pour s\u2019y adapter.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d229992 elementor-widget elementor-widget-heading\" data-id=\"d229992\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Diminue l\u2019intensit\u00e9, augmente la fr\u00e9quence\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37beada elementor-widget elementor-widget-text-editor\" data-id=\"37beada\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Un des freins majeurs \u00e0 la constance, c\u2019est le r\u00e9flexe du \u201cgo hard or go home\u201d. L\u2019id\u00e9e qu\u2019il faut se d\u00e9passer chaque fois pour que ce soit \u201cutile\u201d.<\/span><\/p><p><span style=\"font-weight: 400;\">Mais ton syst\u00e8me nerveux ne per\u00e7oit pas l\u2019utilit\u00e9 d\u2019un stress trop brutal. Il per\u00e7oit une menace.<\/span><\/p><p><span style=\"font-weight: 400;\">Plus l\u2019effort est violent, plus la r\u00e9cup\u00e9ration est lente. Et plus la r\u00e9cup\u00e9ration est longue, plus il y a de chances que tu reportes\u2026 puis que tu d\u00e9croches.<\/span><\/p><p><span style=\"font-weight: 400;\">C\u2019est pourquoi j\u2019invite toujours mes clients \u00e0 privil\u00e9gier la r\u00e9gularit\u00e9. <\/span><span style=\"font-weight: 400;\">Pas besoin de performance. C&rsquo;est un besoin de <\/span><b>fr\u00e9quence tol\u00e9rable<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">Des blocs de 20 \u00e0 30 minutes bien dos\u00e9s, plusieurs fois par semaine, ont plus d\u2019impact m\u00e9tabolique, nerveux et mental que deux grosses s\u00e9ances intenses.<\/span><\/p><p><span style=\"font-weight: 400;\">Et si tu varies les types de sorties (courte, longue, intervalle, douce), ton corps reste stimul\u00e9 sans \u00eatre satur\u00e9.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96db077 elementor-widget elementor-widget-heading\" data-id=\"96db077\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. Simplifie la routine au maximum<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-402c99d elementor-widget elementor-widget-text-editor\" data-id=\"402c99d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Plus une routine est compliqu\u00e9e, moins elle sera reproduite.<\/span><\/p><p><span style=\"font-weight: 400;\">Tout ce qui t\u2019oblige \u00e0 r\u00e9fl\u00e9chir, d\u00e9cider ou t\u2019organiser te co\u00fbte de l\u2019\u00e9nergie avant m\u00eame d\u2019avoir boug\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">C\u2019est pourquoi une routine doit \u00eatre :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">planifi\u00e9e (m\u00eames jours, m\u00eames heures)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">visible (int\u00e9gr\u00e9e \u00e0 ton agenda comme un rendez-vous professionnel)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pr\u00e9par\u00e9e \u00e0 l\u2019avance (v\u00eatements, \u00e9quipement, lieu)<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Personnellement, mes v\u00eatements sont pr\u00eats la veille. Et mes moments de course sont r\u00e9serv\u00e9s dans mon horaire comme n\u2019importe quel autre engagement professionnel.<\/span><\/p><p><span style=\"font-weight: 400;\">Tu ne te demandes pas chaque matin si tu vas t\u2019entra\u00eener : tu sais d\u00e9j\u00e0 que c\u2019est pr\u00e9vu.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53c4f6f elementor-widget elementor-widget-heading\" data-id=\"53c4f6f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6. Adapte \u00e0 la saison, au stress et \u00e0 ton \u00e9nergie r\u00e9elle\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95b9f12 elementor-widget elementor-widget-text-editor\" data-id=\"95b9f12\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">L\u2019hiver est une vraie barri\u00e8re pour beaucoup de coureurs. Mais ce n\u2019est pas une fatalit\u00e9. Il faut comprendre que l\u2019hiver ajoute simplement une couche de surcharge au syst\u00e8me.<\/span><\/p><p><span style=\"font-weight: 400;\">Froid, noirceur, fatigue, stress\u2026 ce sont des facteurs r\u00e9els qui affectent ton seuil de tol\u00e9rance \u00e0 l\u2019effort.<\/span><\/p><p><span style=\"font-weight: 400;\">Ce que je propose dans ces p\u00e9riodes :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9duire la dur\u00e9e sans couper la fr\u00e9quence<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">remplacer certaines sorties par de l\u2019int\u00e9rieur (tapis, escaliers, entra\u00eenement fonctionnel)<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">moduler l\u2019intensit\u00e9 en fonction de ton \u00e9tat (pas besoin d\u2019un \u201crecord\u201d chaque semaine)<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">L\u2019objectif est simple : <\/span><b>rester en mouvement, sans d\u00e9sorganiser ton syst\u00e8me.<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> L\u2019hiver ne doit pas devenir une pause. Il doit devenir une phase d\u2019entretien du terrain.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57b31ae elementor-widget elementor-widget-heading\" data-id=\"57b31ae\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">7. \u00c9coute ton syst\u00e8me : douleur \u2260 progr\u00e8s<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f39b656 elementor-widget elementor-widget-text-editor\" data-id=\"f39b656\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">C\u2019est probablement l\u2019erreur la plus r\u00e9pandue : croire que douleur = efficacit\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">Non.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> La douleur est un signal. Si tu l\u2019ignores, ton syst\u00e8me cr\u00e9e des compensations, du stress nerveux, une inflammation chronique\u2026 puis une perte de mobilit\u00e9 ou de plaisir.<\/span><\/p><p><span style=\"font-weight: 400;\">Je recommande \u00e0 mes clients de tenir un journal tr\u00e8s simple. Pas un tableau de performance, mais une fiche de perception corporelle :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comment tu te sens avant ? Apr\u00e8s ?<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As-tu eu des douleurs ? O\u00f9 ?<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Est-ce que tu dors mieux ?<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Est-ce que tu te sens plus calme ?<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quelle est ton \u00e9nergie en journ\u00e9e ?<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Avec ces observations, tu peux ajuster au lieu de subir.<\/span><\/p><p><span style=\"font-weight: 400;\">C\u2019est \u00e7a l\u2019autogestion de l\u2019effort : savoir quoi adapter, \u00e0 quel moment, pour maintenir un syst\u00e8me fonctionnel.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87d55d9 elementor-widget elementor-widget-heading\" data-id=\"87d55d9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion - Ta constance est un syst\u00e8me, pas une humeur<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc1a6da elementor-widget elementor-widget-text-editor\" data-id=\"cc1a6da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"531\" data-end=\"629\">Si tu retiens une chose : ce n\u2019est pas une question de volont\u00e9. C\u2019est une question de structure.<\/p><p data-start=\"631\" data-end=\"664\">La constance durable repose sur :<\/p><ul data-start=\"665\" data-end=\"884\"><li data-start=\"665\" data-end=\"717\"><p data-start=\"667\" data-end=\"717\">un objectif clair et physiologiquement pertinent<\/p><\/li><li data-start=\"718\" data-end=\"758\"><p data-start=\"720\" data-end=\"758\">une charge d&rsquo;entra\u00eenement bien dos\u00e9e<\/p><\/li><li data-start=\"759\" data-end=\"804\"><p data-start=\"761\" data-end=\"804\">une routine adapt\u00e9e \u00e0 ton syst\u00e8me nerveux<\/p><\/li><li data-start=\"805\" data-end=\"884\"><p data-start=\"807\" data-end=\"884\">une capacit\u00e9 \u00e0 \u00e9couter les signaux de ton corps et \u00e0 ajuster intelligemment<\/p><\/li><\/ul><p data-start=\"886\" data-end=\"1038\">C\u2019est exactement ce que je fais avec mes clients en consultation : on b\u00e2tit ensemble un syst\u00e8me qui <strong data-start=\"988\" data-end=\"1015\">tient dans la vraie vie<\/strong>, pas juste sur papier.<\/p><p data-start=\"1040\" data-end=\"1272\">Que tu sois en reprise, en progression, ou en train de r\u00e9int\u00e9grer la course \u00e0 ton quotidien, je peux t\u2019aider \u00e0 b\u00e2tir une base solide, sans tomber dans la surcompensation, le \u201ctout ou rien\u201d ou la culpabilit\u00e9 de ne pas faire \u201cassez\u201d.<\/p><p data-start=\"1274\" data-end=\"1469\"><strong data-start=\"1274\" data-end=\"1313\">Tu veux qu\u2019on regarde \u00e7a ensemble ?<\/strong><br data-start=\"1313\" data-end=\"1316\" \/>Je t\u2019offre une premi\u00e8re \u00e9valuation gratuite pour faire le point sur ton objectif, ton historique corporel, et surtout, pour poser les bases d\u2019un plan adapt\u00e9 \u00e0 toi.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be36877 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"be36877\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/kinexcellence.ca\/en\/contact\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">R\u00c9SERVE TA CONSULTATION GRATUITE<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f57828c elementor-widget elementor-widget-video\" data-id=\"f57828c\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=vdxgw5OdTGs&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\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-top-section elementor-element elementor-element-22a7dd70 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"22a7dd70\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7a12799d\" data-id=\"7a12799d\" 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-71b08059 elementor-widget elementor-widget-heading\" data-id=\"71b08059\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recent articles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6df0bc12 elementor-posts__hover-none elementor-grid-tablet-3 elementor-grid-3 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"6df0bc12\" data-element_type=\"widget\" data-settings=\"{&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;50&quot;,&quot;sizes&quot;:[]},&quot;cards_columns_tablet&quot;:&quot;3&quot;,&quot;cards_columns&quot;:&quot;3&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2286 post type-post status-publish format-standard has-post-thumbnail hentry category-sante tag-diaphragme-mobilite-dos tag-douleur-au-dos-au-bureau tag-douleur-bas-du-dos-respiration tag-douleurs tag-kinesiologue-blainville tag-kinesiologue-laval tag-kinesiologue-naturopathe-quebec tag-mobilite tag-naturopathe-blainville tag-naturopathe-laval tag-reduire tag-respiration tag-respiration-360-degres tag-tension-musculaire-respiration\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/04\/10\/respiration-et-mobilite-la-cle-pour-reduire-vos-douleurs\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"1440\" height=\"1215\" src=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1.png\" class=\"attachment-full size-full wp-image-2299\" alt=\"Exercice de respiration 360 degr\u00e9s pour am\u00e9liorer la mobilit\u00e9 et r\u00e9duire les douleurs au dos\" srcset=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1.png 1440w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1-300x253.png 300w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1-1024x864.png 1024w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1-768x648.png 768w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1-14x12.png 14w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/04\/08-POU2-1-1200x1013.png 1200w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/kinexcellence.ca\/en\/2026\/04\/10\/respiration-et-mobilite-la-cle-pour-reduire-vos-douleurs\/\" >\n\t\t\t\tRespiration et mobilit\u00e9 : la cl\u00e9 pour r\u00e9duire vos douleurs\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/04\/10\/respiration-et-mobilite-la-cle-pour-reduire-vos-douleurs\/\" aria-label=\"Read more about Respiration et mobilit\u00e9 : la cl\u00e9 pour r\u00e9duire vos douleurs\" tabindex=\"-1\" >\n\t\t\tRead more \t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2270 post type-post status-publish format-standard has-post-thumbnail hentry category-sante tag-activation-des-fessiers-course tag-analyse-du-mouvement-course tag-approche-biomecanique-course-a-pied tag-douleur-genou-course-a-pied tag-eviter-blessures-course-a-pied tag-fasciite-plantaire-course tag-kinesiologue-laval tag-mobilite-cheville-course tag-optimisation-du-corps-coureur tag-periostite-tibiale-course tag-recuperation-systeme-nerveux-sport tag-stabilite-hanche-course tag-tendon-dachille-douleur-course\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/27\/les-5-blessures-les-plus-frequentes-en-course-a-pied\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"1280\" height=\"1080\" src=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1.png\" class=\"attachment-full size-full wp-image-2282\" alt=\"\" srcset=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1.png 1280w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1-300x253.png 300w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1-1024x864.png 1024w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1-768x648.png 768w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1-14x12.png 14w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/04-Les-5-Blessures-les-plus-frequentes-en-course-a-pied-Thumbnail-Blogue-1-1200x1013.png 1200w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/27\/les-5-blessures-les-plus-frequentes-en-course-a-pied\/\" >\n\t\t\t\tLes 5 Blessures les plus fr\u00e9quentes en course \u00e0 pied\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/27\/les-5-blessures-les-plus-frequentes-en-course-a-pied\/\" aria-label=\"Read more about Les 5 Blessures les plus fr\u00e9quentes en course \u00e0 pied\" tabindex=\"-1\" >\n\t\t\tRead more \t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-2255 post type-post status-publish format-standard has-post-thumbnail hentry category-sante tag-activation-des-fessiers tag-blessures-course-a-pied tag-coach-course-a-pied-quebec tag-coaching-course-a-pied tag-echauffement-course-a-pied tag-equipement-course-a-pied tag-eviter-blessures-running tag-foam-roller-running tag-neurospike-course tag-preparation-physique-coureur tag-recuperation-course-a-pied tag-routine-avant-la-course\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"1350\" src=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png\" class=\"attachment-full size-full wp-image-2307\" alt=\"\" srcset=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png 1600w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1-300x253.png 300w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1-1024x864.png 1024w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1-768x648.png 768w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1-1536x1296.png 1536w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1-14x12.png 14w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1-1200x1013.png 1200w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\" >\n\t\t\t\tL&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\" aria-label=\"Read more about L&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures\" tabindex=\"-1\" >\n\t\t\tRead more \t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\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>","protected":false},"excerpt":{"rendered":"<p>Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.<\/p>","protected":false},"author":4,"featured_media":2218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes - Kinexcellence<\/title>\n<meta name=\"description\" content=\"Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kinexcellence.ca\/en\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes - Kinexcellence\" \/>\n<meta property=\"og:description\" content=\"Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kinexcellence.ca\/en\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\" \/>\n<meta property=\"og:site_name\" content=\"Kinexcellence\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-09T10:11:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-06T11:17:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Karine Bernard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karine Bernard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\"},\"author\":{\"name\":\"Karine Bernard\",\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/person\/352fabefaf96ededed90638f353a2d44\"},\"headline\":\"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes\",\"datePublished\":\"2026-02-09T10:11:22+00:00\",\"dateModified\":\"2026-03-06T11:17:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\"},\"wordCount\":1449,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/kinexcellence.ca\/#organization\"},\"image\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png\",\"inLanguage\":\"en-CA\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\",\"url\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\",\"name\":\"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes - Kinexcellence\",\"isPartOf\":{\"@id\":\"https:\/\/kinexcellence.ca\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png\",\"datePublished\":\"2026-02-09T10:11:22+00:00\",\"dateModified\":\"2026-03-06T11:17:57+00:00\",\"description\":\"Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.\",\"breadcrumb\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#breadcrumb\"},\"inLanguage\":\"en-CA\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage\",\"url\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png\",\"contentUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png\",\"width\":1280,\"height\":720},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kinexcellence.ca\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/kinexcellence.ca\/#website\",\"url\":\"https:\/\/kinexcellence.ca\/\",\"name\":\"Kinexcellence\",\"description\":\"Fais la diff\u00e9rence avec Kinexcellence\",\"publisher\":{\"@id\":\"https:\/\/kinexcellence.ca\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/kinexcellence.ca\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-CA\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/kinexcellence.ca\/#organization\",\"name\":\"Kinexcellence\",\"url\":\"https:\/\/kinexcellence.ca\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2021\/05\/cropped-logo_secondaire_gradient.png\",\"contentUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2021\/05\/cropped-logo_secondaire_gradient.png\",\"width\":769,\"height\":194,\"caption\":\"Kinexcellence\"},\"image\":{\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/person\/352fabefaf96ededed90638f353a2d44\",\"name\":\"Karine Bernard\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f349f7dc6c348816aff82d1076b1819a1783ae2f0f6fd96b9f72371f77bc64ee?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f349f7dc6c348816aff82d1076b1819a1783ae2f0f6fd96b9f72371f77bc64ee?s=96&d=mm&r=g\",\"caption\":\"Karine Bernard\"},\"url\":\"https:\/\/kinexcellence.ca\/en\/author\/karine-bernard\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes - Kinexcellence","description":"Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kinexcellence.ca\/en\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/","og_locale":"en_US","og_type":"article","og_title":"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes - Kinexcellence","og_description":"Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.","og_url":"https:\/\/kinexcellence.ca\/en\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/","og_site_name":"Kinexcellence","article_published_time":"2026-02-09T10:11:22+00:00","article_modified_time":"2026-03-06T11:17:57+00:00","og_image":[{"width":1280,"height":720,"url":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png","type":"image\/png"}],"author":"Karine Bernard","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Karine Bernard","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#article","isPartOf":{"@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/"},"author":{"name":"Karine Bernard","@id":"https:\/\/kinexcellence.ca\/#\/schema\/person\/352fabefaf96ededed90638f353a2d44"},"headline":"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes","datePublished":"2026-02-09T10:11:22+00:00","dateModified":"2026-03-06T11:17:57+00:00","mainEntityOfPage":{"@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/"},"wordCount":1449,"commentCount":0,"publisher":{"@id":"https:\/\/kinexcellence.ca\/#organization"},"image":{"@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage"},"thumbnailUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png","inLanguage":"en-CA","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/","url":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/","name":"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes - Kinexcellence","isPartOf":{"@id":"https:\/\/kinexcellence.ca\/#website"},"primaryImageOfPage":{"@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage"},"image":{"@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage"},"thumbnailUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png","datePublished":"2026-02-09T10:11:22+00:00","dateModified":"2026-03-06T11:17:57+00:00","description":"Apprends \u00e0 cr\u00e9er de la constance et atteindre tes objectifs en course \u00e0 pied gr\u00e2ce \u00e0 une planification kin\u00e9siologique adapt\u00e9e \u00e0 ton corps.","breadcrumb":{"@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#breadcrumb"},"inLanguage":"en-CA","potentialAction":[{"@type":"ReadAction","target":["https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/"]}]},{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#primaryimage","url":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png","contentUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/02\/Runners-Life-Episode-1-1-2.png","width":1280,"height":720},{"@type":"BreadcrumbList","@id":"https:\/\/kinexcellence.ca\/2026\/02\/09\/constance-et-objectifs-en-course-a-pied\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/kinexcellence.ca\/"},{"@type":"ListItem","position":2,"name":"Cr\u00e9er une constance en course \u00e0 pieds en 7 \u00e9tapes"}]},{"@type":"WebSite","@id":"https:\/\/kinexcellence.ca\/#website","url":"https:\/\/kinexcellence.ca\/","name":"Kinexcellence","description":"See the difference with Kinexcellence.","publisher":{"@id":"https:\/\/kinexcellence.ca\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/kinexcellence.ca\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-CA"},{"@type":"Organization","@id":"https:\/\/kinexcellence.ca\/#organization","name":"Kinexcellence","url":"https:\/\/kinexcellence.ca\/","logo":{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/kinexcellence.ca\/#\/schema\/logo\/image\/","url":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2021\/05\/cropped-logo_secondaire_gradient.png","contentUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2021\/05\/cropped-logo_secondaire_gradient.png","width":769,"height":194,"caption":"Kinexcellence"},"image":{"@id":"https:\/\/kinexcellence.ca\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/kinexcellence.ca\/#\/schema\/person\/352fabefaf96ededed90638f353a2d44","name":"Karine Bernard","image":{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/kinexcellence.ca\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/f349f7dc6c348816aff82d1076b1819a1783ae2f0f6fd96b9f72371f77bc64ee?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/f349f7dc6c348816aff82d1076b1819a1783ae2f0f6fd96b9f72371f77bc64ee?s=96&d=mm&r=g","caption":"Karine Bernard"},"url":"https:\/\/kinexcellence.ca\/en\/author\/karine-bernard\/"}]}},"_links":{"self":[{"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/comments?post=2094"}],"version-history":[{"count":45,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2094\/revisions"}],"predecessor-version":[{"id":2217,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2094\/revisions\/2217"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/media\/2218"}],"wp:attachment":[{"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/media?parent=2094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/categories?post=2094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/tags?post=2094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}