{"id":2255,"date":"2026-03-23T16:09:25","date_gmt":"2026-03-23T16:09:25","guid":{"rendered":"https:\/\/kinexcellence.ca\/?p=2255"},"modified":"2026-04-10T02:40:23","modified_gmt":"2026-04-10T02:40:23","slug":"equipement-course-a-pied-preparation-blessures","status":"publish","type":"post","link":"https:\/\/kinexcellence.ca\/en\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/","title":{"rendered":"L&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2255\" class=\"elementor elementor-2255\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e84c5d8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e84c5d8\" 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-a1d4eb6\" data-id=\"a1d4eb6\" 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-62c9396 elementor-nav-menu--dropdown-tablet elementor-nav-menu__text-align-aside elementor-nav-menu--toggle elementor-nav-menu--burger elementor-widget elementor-widget-nav-menu\" data-id=\"62c9396\" data-element_type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;horizontal&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;i class=\\&quot;fas fa-caret-down\\&quot; aria-hidden=\\&quot;true\\&quot;&gt;&lt;\\\/i&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;toggle&quot;:&quot;burger&quot;}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-horizontal e--pointer-underline e--animation-fade\">\n\t\t\t\t<ul id=\"menu-1-62c9396\" class=\"elementor-nav-menu\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-384\"><a href=\"https:\/\/kinexcellence.ca\/en\/\" class=\"elementor-item\">Home<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1443\"><a href=\"https:\/\/kinexcellence.ca\/en\/formation-rehab-genou\/\" class=\"elementor-item\">Formation Rehab Genou<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-has-children menu-item-387\"><a href=\"https:\/\/kinexcellence.ca\/en\/services\/\" class=\"elementor-item\">Services et formations<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1822\"><a href=\"https:\/\/kinexcellence.ca\/en\/services\/\" class=\"elementor-sub-item\">Services<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1804\"><a href=\"https:\/\/kinexcellence.ca\/en\/categories-formation\/\" class=\"elementor-sub-item\">Categories formation<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-385\"><a href=\"https:\/\/kinexcellence.ca\/en\/blogue\/\" class=\"elementor-item\">Blog<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-533\"><a href=\"https:\/\/kinexcellence.ca\/en\/contact\/\" class=\"elementor-item\">Contact<\/a><\/li>\n<li class=\"trp-language-switcher-container menu-item menu-item-type-post_type menu-item-object-language_switcher current-language-menu-item menu-item-538\"><a href=\"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255\" class=\"elementor-item elementor-item-anchor\"><span data-no-translation><span class=\"trp-ls-language-name\">FR<\/span><\/span><\/a><\/li>\n<li class=\"trp-language-switcher-container menu-item menu-item-type-post_type menu-item-object-language_switcher current-language-menu-item menu-item-537\"><a href=\"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255\" class=\"elementor-item elementor-item-anchor\"><span data-no-translation><span class=\"trp-ls-language-name\">EN<\/span><\/span><\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t<div class=\"elementor-menu-toggle\" role=\"button\" tabindex=\"0\" aria-label=\"Menu Toggle\" aria-expanded=\"false\">\n\t\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"elementor-menu-toggle__icon--open eicon-menu-bar\"><\/i><i aria-hidden=\"true\" role=\"presentation\" class=\"elementor-menu-toggle__icon--close eicon-close\"><\/i>\t\t<\/div>\n\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-62c9396\" class=\"elementor-nav-menu\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-384\"><a href=\"https:\/\/kinexcellence.ca\/en\/\" class=\"elementor-item\" tabindex=\"-1\">Home<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1443\"><a href=\"https:\/\/kinexcellence.ca\/en\/formation-rehab-genou\/\" class=\"elementor-item\" tabindex=\"-1\">Formation Rehab Genou<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-has-children menu-item-387\"><a href=\"https:\/\/kinexcellence.ca\/en\/services\/\" class=\"elementor-item\" tabindex=\"-1\">Services et formations<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1822\"><a href=\"https:\/\/kinexcellence.ca\/en\/services\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Services<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1804\"><a href=\"https:\/\/kinexcellence.ca\/en\/categories-formation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Categories formation<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-385\"><a href=\"https:\/\/kinexcellence.ca\/en\/blogue\/\" class=\"elementor-item\" tabindex=\"-1\">Blog<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-533\"><a href=\"https:\/\/kinexcellence.ca\/en\/contact\/\" class=\"elementor-item\" tabindex=\"-1\">Contact<\/a><\/li>\n<li class=\"trp-language-switcher-container menu-item menu-item-type-post_type menu-item-object-language_switcher current-language-menu-item menu-item-538\"><a href=\"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\"><span data-no-translation><span class=\"trp-ls-language-name\">FR<\/span><\/span><\/a><\/li>\n<li class=\"trp-language-switcher-container menu-item menu-item-type-post_type menu-item-object-language_switcher current-language-menu-item menu-item-537\"><a href=\"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\"><span data-no-translation><span class=\"trp-ls-language-name\">EN<\/span><\/span><\/a><\/li>\n<\/ul>\t\t\t<\/nav>\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-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-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 decoding=\"async\" src=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3.png\" title=\"\" alt=\"\" loading=\"lazy\" \/>\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-c900353 elementor-widget elementor-widget-heading\" data-id=\"c900353\" 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\">Pourquoi l'\u00e9quipement fait la diff\u00e9rence?<\/h2>\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>Tu penses qu&rsquo;il suffit de lacer tes souliers pour partir courir? C&rsquo;est ce que font la plupart des coureurs. Pourtant, 70 % des blessures en course \u00e0 pied viennent de trois causes \u00e9vitables : la surcharge, le manque de mobilit\u00e9 et des muscles mal activ\u00e9s [\u00e0 valider].<\/p><p>La bonne nouvelle : le bon \u00e9quipement course \u00e0 pied ne co\u00fbte pas cher. Quelques outils simples, utilis\u00e9s r\u00e9guli\u00e8rement, peuvent transformer ta pr\u00e9paration, am\u00e9liorer ta foul\u00e9e et r\u00e9duire consid\u00e9rablement ton risque de blessure.<\/p><p>Dans cet article, tu d\u00e9couvriras :<\/p><ul><li>l&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps ;<\/li><li>une routine d&rsquo;\u00e9chauffement compl\u00e8te de 8 \u00e0 10 minutes ;<\/li><li>une routine de r\u00e9cup\u00e9ration efficace de 5 \u00e0 6 minutes.<\/li><\/ul>\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\">L'\u00e9quipement course \u00e0 pied essentiel : 6 outils simples<\/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>Tu n&rsquo;as pas besoin d&rsquo;un gym. Voici les outils qui forment une trousse de pr\u00e9paration compl\u00e8te pour le coureur.<\/p><ol><li><strong> Les \u00e9carteurs d&rsquo;orteils<\/strong><\/li><\/ol><p>Les \u00e9carteurs d&rsquo;orteils sont souvent ignor\u00e9s, mais ils jouent un r\u00f4le cl\u00e9 dans la posture et la stabilit\u00e9. Ils am\u00e9liorent la base de support du pied et se portent au repos, 15 \u00e0 30 minutes par jour.<\/p><ol start=\"2\"><li><strong> La balle de mobilit\u00e9 et la NeuroSpike<\/strong><\/li><\/ol><p>Ces deux outils font partie de l&rsquo;\u00e9quipement course \u00e0 pied le plus polyvalent. Tu peux les utiliser sous le pied, dans les mollets, les hanches ou les fessiers.<\/p><p>La NeuroSpike stimule sp\u00e9cifiquement les fascias plantaires et les r\u00e9cepteurs nerveux du pied. La balle de mobilit\u00e9 classique am\u00e9liore la souplesse g\u00e9n\u00e9rale et lib\u00e8re les tensions musculaires.<\/p><ol start=\"3\"><li><strong> Le foam roller<\/strong><\/li><\/ol><p>Le foam roller est incontournable pour la r\u00e9cup\u00e9ration. Il cible les mollets, les quadriceps, la bandelette iliotibiale et le vaste interne. Utilis\u00e9 apr\u00e8s chaque sortie, il r\u00e9duit les tensions, am\u00e9liore la circulation et augmente l&rsquo;amplitude de mouvement.<\/p><ol start=\"4\"><li><strong> Les bandes \u00e9lastiques (loop et mini-band)<\/strong><\/li><\/ol><p>Les bandes \u00e9lastiques sont essentielles pour activer les fessiers, les ischio-jambiers, les hanches et le CORE avant de courir. Elles r\u00e9veillent les muscles stabilisateurs souvent endormis et pr\u00e9parent les articulations \u00e0 l&rsquo;effort.<\/p><ol start=\"5\"><li><strong> Le banc, le step ou l&rsquo;escalier<\/strong><\/li><\/ol><p>Pas besoin d&rsquo;acheter quoi que ce soit ici. Un step ou un escalier suffit pour travailler la mobilit\u00e9 des chevilles, la stabilit\u00e9 et le renforcement des jambes.<\/p><ol start=\"6\"><li><strong> Le tapis de yoga<\/strong><\/li><\/ol><p>Le tapis de yoga compl\u00e8te cet \u00e9quipement course \u00e0 pied en offrant une surface stable pour les exercices de mobilit\u00e9, de CORE et de r\u00e9cup\u00e9ration au sol.<\/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\">Pourquoi commencer par les pieds<\/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>Le pied est le premier amortisseur du coureur. C&rsquo;est la seule partie du corps en contact constant avec le sol \u00e0 chaque foul\u00e9e. Les r\u00e9cepteurs situ\u00e9s sous les pieds envoient de l&rsquo;information au cerveau trois fois par seconde pour ajuster la posture et la r\u00e9action nerveuse.<\/p><p>Si ces r\u00e9cepteurs ne sont pas activ\u00e9s avant de courir, toute la cha\u00eene musculaire en souffre. C&rsquo;est pourquoi toute bonne routine commence par le bas, avec le bon \u00e9quipement course \u00e0 pied cibl\u00e9 pour le pied.<\/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\">Routine d'\u00e9chauffement avant la course (8 \u00e0 10 min)<\/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>L&rsquo;objectif est d&rsquo;activer la cha\u00eene compl\u00e8te du coureur : pied \u2192 mollets \u2192 cuisses \u2192 fessiers \u2192 CORE.<\/p><p><strong>\u00c9tape 1 \u2014 Activation des fascias du pied<\/strong><\/p><p>Roule la NeuroSpike sous chaque pied pendant 30 \u00e0 60 secondes. Porte les \u00e9carteurs d&rsquo;orteils 15 \u00e0 30 minutes par jour \u00e0 la maison.<\/p><p>Cela r\u00e9veille les r\u00e9cepteurs sensoriels et pr\u00e9pare le premier amortisseur du corps \u00e0 absorber les chocs.<\/p><p><strong>\u00c9tape 2 \u2014 Activation des mollets<\/strong><\/p><p>Effectue 10 \u00e0 15 mont\u00e9es sur les orteils, sur le sol ou sur un step. Cet exercice active le triceps sural et pr\u00e9pare le tendon d&rsquo;Achille avant l&rsquo;effort.<\/p><p><strong>\u00c9tape 3 \u2014 Mobilit\u00e9 de la cheville<\/strong><\/p><p>Place ton pied contre un mur et effectue des flexions de cheville. Cet exercice am\u00e9liore la dorsiflexion et r\u00e9duit la surcharge sur le genou pendant la course.<\/p><p><strong>\u00c9tape 4 \u2014 Activation des quadriceps<\/strong><\/p><p>R\u00e9alise 15 squats l\u00e9gers ou lunges, avec ou sans bande \u00e9lastique. Cela pr\u00e9pare les genoux et active les cuisses avant le d\u00e9part.<\/p><p><strong>\u00c9tape 5 \u2014 Activation des ischio-jambiers<\/strong><\/p><p>Effectue un hip hinge avec \u00e9lastique (aussi appel\u00e9 \u00ab\u00a0good morning\u00a0\u00bb). Cet exercice r\u00e9veille la cha\u00eene post\u00e9rieure, souvent endormie, qui soutient chaque foul\u00e9e.<\/p><p><strong>\u00c9tape 6 \u2014 Activation des fessiers<\/strong><\/p><p>R\u00e9alise 10 \u00e0 12 pas de marche lat\u00e9rale en position squat avec une bande \u00e9lastique. Les fessiers stabilisent les hanches et prot\u00e8gent les genoux. Quand ils ne travaillent pas, c&rsquo;est le genou qui compense.<\/p><p><strong>\u00c9tape 7 \u2014 Activation du CORE<\/strong><\/p><p>Termine avec une planche active ou un Dead bug, 30 \u00e0 60 secondes. Le CORE stabilise le bassin et am\u00e9liore la posture \u00e0 chaque foul\u00e9e.<\/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-9ca2b13 elementor-widget elementor-widget-image\" data-id=\"9ca2b13\" 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=\"443\" src=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain-1024x783.png\" class=\"attachment-large size-large wp-image-2262\" alt=\"\" srcset=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain-1024x783.png 1024w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain-300x229.png 300w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain-768x587.png 768w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain-16x12.png 16w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain-1200x918.png 1200w, https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-Lequipement-essentiel-Runner-Warm-up-Chain.png 1360w\" 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-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\">Routine de r\u00e9cup\u00e9ration apr\u00e8s la course (5 \u00e0 6 min)<\/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>La r\u00e9cup\u00e9ration est la partie la plus n\u00e9glig\u00e9e de l&rsquo;entra\u00eenement. C&rsquo;est pourtant l\u00e0 que le corps r\u00e9pare et progresse.<\/p><p><strong>Foam roller sur les mollets<\/strong> \u2014 1 \u00e0 2 minutes. Rel\u00e2che les tensions accumul\u00e9es pendant la course.<\/p><p><strong>Foam roller sur les quadriceps, la bandelette iliotibiale et le vaste interne<\/strong> \u2014 1 \u00e0 3 minutes. Cible les zones les plus sollicit\u00e9es chez les coureurs.<\/p><p><strong>Balle sous les fessiers<\/strong> \u2014 1 minute par c\u00f4t\u00e9. Lib\u00e8re les tensions profondes de la hanche, souvent \u00e0 l&rsquo;origine des douleurs au genou.<\/p><p><strong>\u00c9tirements dynamiques des hanches<\/strong> \u2014 Fentes dynamiques et ouvertures de hanches. Termine toujours en mobilit\u00e9 active plut\u00f4t qu&rsquo;en tension statique forc\u00e9e.<\/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\">La r\u00e8gle des 5 + 5 minutes<\/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>Cinq minutes avant ta sortie. Cinq minutes apr\u00e8s. C&rsquo;est tout ce qu&rsquo;il faut pour voir une diff\u00e9rence r\u00e9elle sur tes blessures, ta r\u00e9cup\u00e9ration et ta progression.<\/p><p>Ce n&rsquo;est pas une question de volont\u00e9. C&rsquo;est une question d&rsquo;avoir le bon \u00e9quipement course \u00e0 pied \u00e0 port\u00e9e de main et une routine claire \u00e0 suivre.<\/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\">FAQ \u2014 \u00c9quipement 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-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><strong>Quel \u00e9quipement course \u00e0 pied est vraiment indispensable pour d\u00e9buter?<\/strong> Pour commencer, tu as besoin d&rsquo;une balle de mobilit\u00e9, d&rsquo;une bande \u00e9lastique et d&rsquo;un tapis de yoga. Ces trois outils couvrent l&rsquo;activation musculaire, la mobilit\u00e9 et la r\u00e9cup\u00e9ration de base.<\/p><p><strong>Le foam roller est-il efficace ou juste tendance?<\/strong> Le foam roller est l&rsquo;un des outils les mieux document\u00e9s pour r\u00e9duire les tensions musculaires apr\u00e8s l&rsquo;effort et am\u00e9liorer l&rsquo;amplitude de mouvement. Il n&rsquo;est pas magique, mais utilis\u00e9 r\u00e9guli\u00e8rement, il acc\u00e9l\u00e8re la r\u00e9cup\u00e9ration de fa\u00e7on notable.<\/p><p><strong>Quand mettre les \u00e9carteurs d&rsquo;orteils?<\/strong> \u00c0 la maison, au repos. Pas pendant la course. Vise 15 \u00e0 30 minutes par jour pour am\u00e9liorer progressivement la posture et la base de support du pied.<\/p><p><strong>Si je ne devais faire qu&rsquo;une seule chose avant de courir, ce serait quoi?<\/strong> Activer les fessiers et les pieds. Quand ces deux zones travaillent bien, les hanches sont stables, les genoux sont prot\u00e9g\u00e9s et la foul\u00e9e devient beaucoup plus efficace.<\/p><p><strong>La NeuroSpike, c&rsquo;est diff\u00e9rent d&rsquo;une balle de mobilit\u00e9 ordinaire?<\/strong> Oui. La NeuroSpike est con\u00e7ue pour stimuler sp\u00e9cifiquement les fascias plantaires et les r\u00e9cepteurs nerveux du pied, ce qui am\u00e9liore la r\u00e9activit\u00e9 nerveuse et la posture [\u00e0 valider selon la marque].<\/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 - Pr\u00e9pare ton corps autant que tes souliers<\/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>Si tu veux courir longtemps sans te blesser, la cl\u00e9 n&rsquo;est pas seulement de courir plus. C&rsquo;est de pr\u00e9parer ton corps \u00e0 courir.<\/p><p>L&rsquo;\u00e9quipement course \u00e0 pied pr\u00e9sent\u00e9 dans cet article est simple, abordable et accessible. Une balle, un \u00e9lastique, un foam roller, un tapis. Quelques minutes de routine avant et apr\u00e8s chaque sortie. C&rsquo;est ce qui fait la diff\u00e9rence entre progresser et stagner, entre courir longtemps et se blesser souvent.<\/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-4ca8485 elementor-widget elementor-widget-heading\" data-id=\"4ca8485\" 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\">R\u00e9capitulatif \u2014 L'\u00e9quipement course \u00e0 pied en un coup d'\u0153il<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-69aaeaa elementor-widget elementor-widget-text-editor\" data-id=\"69aaeaa\" 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<table><thead><tr><td><p><strong>Outil<\/strong><\/p><\/td><td><p><strong>Utilisation principale<\/strong><\/p><\/td><td><p><strong>Moment<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p>\u00c9carteurs d&rsquo;orteils<\/p><\/td><td><p>Posture, base de support<\/p><\/td><td><p>Repos quotidien<\/p><\/td><\/tr><tr><td><p>NeuroSpike \/ Balle de mobilit\u00e9<\/p><\/td><td><p>Fascias, r\u00e9cepteurs nerveux<\/p><\/td><td><p>Avant la course<\/p><\/td><\/tr><tr><td><p>Foam roller<\/p><\/td><td><p>R\u00e9cup\u00e9ration musculaire<\/p><\/td><td><p>Apr\u00e8s la course<\/p><\/td><\/tr><tr><td><p>Bandes \u00e9lastiques<\/p><\/td><td><p>Activation musculaire<\/p><\/td><td><p>Avant la course<\/p><\/td><\/tr><tr><td><p>Step \/ escalier<\/p><\/td><td><p>Mobilit\u00e9 cheville, stabilit\u00e9<\/p><\/td><td><p>Avant la course<\/p><\/td><\/tr><tr><td><p>Tapis de yoga<\/p><\/td><td><p>Mobilit\u00e9, CORE, r\u00e9cup\u00e9ration<\/p><\/td><td><p>Avant et apr\u00e8s<\/p><\/td><\/tr><\/tbody><\/table>\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:\\\/\\\/youtu.be\\\/j6rPtaPrCxE?si=a6O4J59M7KClutP6&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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-77c3f8e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"77c3f8e\" 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-50786cc\" data-id=\"50786cc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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>Pourquoi l&rsquo;\u00e9quipement fait la diff\u00e9rence? Tu penses qu&rsquo;il suffit de lacer tes souliers pour partir courir? C&rsquo;est ce que font la plupart des coureurs. Pourtant,<\/p>","protected":false},"author":3,"featured_media":2307,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[135,136,139,138,132,131,140,141,142,134,137,133],"class_list":["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"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L&#039;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures - Kinexcellence<\/title>\n<meta name=\"description\" content=\"D\u00e9couvre l&#039;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps, activer les bons muscles et r\u00e9cup\u00e9rer efficacement. Routines incluses.\" \/>\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\/03\/23\/equipement-course-a-pied-preparation-blessures\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L&#039;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures - Kinexcellence\" \/>\n<meta property=\"og:description\" content=\"D\u00e9couvre l&#039;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps, activer les bons muscles et r\u00e9cup\u00e9rer efficacement. Routines incluses.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kinexcellence.ca\/en\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\" \/>\n<meta property=\"og:site_name\" content=\"Kinexcellence\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-23T16:09:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-10T02:40:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Peter Manguian\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Peter Manguian\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\"},\"author\":{\"name\":\"Peter Manguian\",\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/person\/8873eaabe34ac6a4312d53a5dd5663c3\"},\"headline\":\"L&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures\",\"datePublished\":\"2026-03-23T16:09:25+00:00\",\"dateModified\":\"2026-04-10T02:40:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\"},\"wordCount\":1383,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/kinexcellence.ca\/#organization\"},\"image\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png\",\"keywords\":[\"activation des fessiers\",\"blessures course \u00e0 pied\",\"coach course \u00e0 pied Qu\u00e9bec\",\"coaching course \u00e0 pied\",\"\u00e9chauffement course \u00e0 pied\",\"\u00e9quipement course \u00e0 pied\",\"\u00e9viter blessures running\",\"foam roller running\",\"neurospike course\",\"pr\u00e9paration physique coureur\",\"r\u00e9cup\u00e9ration course \u00e0 pied\",\"routine avant la course\"],\"articleSection\":[\"Sant\u00e9\"],\"inLanguage\":\"en-CA\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\",\"url\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\",\"name\":\"L'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures - Kinexcellence\",\"isPartOf\":{\"@id\":\"https:\/\/kinexcellence.ca\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png\",\"datePublished\":\"2026-03-23T16:09:25+00:00\",\"dateModified\":\"2026-04-10T02:40:23+00:00\",\"description\":\"D\u00e9couvre l'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps, activer les bons muscles et r\u00e9cup\u00e9rer efficacement. Routines incluses.\",\"breadcrumb\":{\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#breadcrumb\"},\"inLanguage\":\"en-CA\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage\",\"url\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png\",\"contentUrl\":\"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png\",\"width\":1600,\"height\":1350},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kinexcellence.ca\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"L&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures\"}]},{\"@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\/8873eaabe34ac6a4312d53a5dd5663c3\",\"name\":\"Peter Manguian\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/kinexcellence.ca\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/69dc78351c467c3810b540a646c4bc955865bb3af0acdde63db16c23f031b05d?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/69dc78351c467c3810b540a646c4bc955865bb3af0acdde63db16c23f031b05d?s=96&d=mm&r=g\",\"caption\":\"Peter Manguian\"},\"url\":\"https:\/\/kinexcellence.ca\/en\/author\/peter_manguian\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"L'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures - Kinexcellence","description":"D\u00e9couvre l'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps, activer les bons muscles et r\u00e9cup\u00e9rer efficacement. Routines incluses.","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\/03\/23\/equipement-course-a-pied-preparation-blessures\/","og_locale":"en_US","og_type":"article","og_title":"L'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures - Kinexcellence","og_description":"D\u00e9couvre l'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps, activer les bons muscles et r\u00e9cup\u00e9rer efficacement. Routines incluses.","og_url":"https:\/\/kinexcellence.ca\/en\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/","og_site_name":"Kinexcellence","article_published_time":"2026-03-23T16:09:25+00:00","article_modified_time":"2026-04-10T02:40:23+00:00","og_image":[{"width":1600,"height":1350,"url":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png","type":"image\/png"}],"author":"Peter Manguian","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Peter Manguian","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#article","isPartOf":{"@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/"},"author":{"name":"Peter Manguian","@id":"https:\/\/kinexcellence.ca\/#\/schema\/person\/8873eaabe34ac6a4312d53a5dd5663c3"},"headline":"L&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures","datePublished":"2026-03-23T16:09:25+00:00","dateModified":"2026-04-10T02:40:23+00:00","mainEntityOfPage":{"@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/"},"wordCount":1383,"commentCount":0,"publisher":{"@id":"https:\/\/kinexcellence.ca\/#organization"},"image":{"@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage"},"thumbnailUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png","keywords":["activation des fessiers","blessures course \u00e0 pied","coach course \u00e0 pied Qu\u00e9bec","coaching course \u00e0 pied","\u00e9chauffement course \u00e0 pied","\u00e9quipement course \u00e0 pied","\u00e9viter blessures running","foam roller running","neurospike course","pr\u00e9paration physique coureur","r\u00e9cup\u00e9ration course \u00e0 pied","routine avant la course"],"articleSection":["Sant\u00e9"],"inLanguage":"en-CA","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/","url":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/","name":"L'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures - Kinexcellence","isPartOf":{"@id":"https:\/\/kinexcellence.ca\/#website"},"primaryImageOfPage":{"@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage"},"image":{"@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage"},"thumbnailUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png","datePublished":"2026-03-23T16:09:25+00:00","dateModified":"2026-04-10T02:40:23+00:00","description":"D\u00e9couvre l'\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps, activer les bons muscles et r\u00e9cup\u00e9rer efficacement. Routines incluses.","breadcrumb":{"@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#breadcrumb"},"inLanguage":"en-CA","potentialAction":[{"@type":"ReadAction","target":["https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/"]}]},{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#primaryimage","url":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png","contentUrl":"https:\/\/kinexcellence.ca\/wp-content\/uploads\/2026\/03\/03-LQU3-1.png","width":1600,"height":1350},{"@type":"BreadcrumbList","@id":"https:\/\/kinexcellence.ca\/2026\/03\/23\/equipement-course-a-pied-preparation-blessures\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/kinexcellence.ca\/"},{"@type":"ListItem","position":2,"name":"L&rsquo;\u00e9quipement course \u00e0 pied essentiel pour pr\u00e9parer ton corps et \u00e9viter les blessures"}]},{"@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\/8873eaabe34ac6a4312d53a5dd5663c3","name":"Peter Manguian","image":{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/kinexcellence.ca\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/69dc78351c467c3810b540a646c4bc955865bb3af0acdde63db16c23f031b05d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/69dc78351c467c3810b540a646c4bc955865bb3af0acdde63db16c23f031b05d?s=96&d=mm&r=g","caption":"Peter Manguian"},"url":"https:\/\/kinexcellence.ca\/en\/author\/peter_manguian\/"}]}},"_links":{"self":[{"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/comments?post=2255"}],"version-history":[{"count":11,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255\/revisions"}],"predecessor-version":[{"id":2308,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/posts\/2255\/revisions\/2308"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/media\/2307"}],"wp:attachment":[{"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/media?parent=2255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/categories?post=2255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kinexcellence.ca\/en\/wp-json\/wp\/v2\/tags?post=2255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}