RÉUSSIR SON SEMI-MARATHON ! Avec Joggeuse et Alessia Zarbo
Safe Pace, présenté par Hugo Clément
62,392 views
What if the true queen of running distances was… the half-marathon?
The half-marathon has become the flagship distance of running: more accessible than the marathon, but demanding enough to represent a real challenge. Every year, thousands of runners take on 21.1 km, often for the first time.
In this episode of SAFE PACE, we give you all the advice you need to prepare for your first half-marathon: how to train, structure your sessions, find the right pace, avoid injuries, and manage race day.
To discuss this, we welcome Alessia Zarbo, French record holder for the half-marathon (1 hour 8 minutes 20 seconds) and the 10 km (31 minutes), and Joséphine Bayle, content creator known as "Joggeuse," who shares her experience as an amateur runner and her love for the distance.
On the agenda:
• How long should you take to prepare for your first half-marathon?
• Key training sessions for improvement.
• The importance of base endurance.
• How to set (or not) a time goal.
• Injury prevention and strengthening.
• Nutrition and hydration.
• Stress management and tips for race day.
An episode for everyone who wants to complete their first half-marathon… or improve their personal best.
00:00 Welcome: Introduction of the experts and their records.
03:52 The half-marathon: the ultimate distance or a trap?
11:52 How long and what training sessions for a half-marathon?
19:12 Running slowly to run fast: the debate.
26:07 Favorite training sessions and the tapering strategy.
32:55 How to set your time and manage your watch during the race.
39:46 Avoiding injuries and the importance of strengthening.
47:06 Nutrition and hydration strategies before and during the race. 54:43 Carbon shoes and practical tips for the start.
01:00:06 Josephine "Jogger" facing the knowledge mat.
01:08:14 Recap and thanks to guests and partners.
For all partnership inquiries: safepacemedia@gmail.com
🎧 Available on all audio platforms
📺 Video version on YouTube and Spotify.
📲 Exclusive clips available on social media: @SAFEPACEMEDIA
🎙 A Winter Productions executive production for Fondamental Group
🎬 Producers: Régis Lamanna-Rodat, Hugo Clément
👥 Presenters: Hugo Clément, Charlotte Morel, Hugo Tormento, Fred Belaubre
📝 Reporter: Clara De Beaujon
🎥 Director: Pablo Rey
🎞️ Editor: Anaël Dang
📹 Camera Operators: Damien Mourgues & Jules Hernandez
🎙 Sound Recording: Emmanuel Ponty
🎧 Mixer: Marc Taillardat
💄 Makeup Artist: Tiphaine Monzo
🎨 Graphic Design: Antonin Maja
🎼 Sound Design: Tim Girerd
🧩 Animation: Laurent Denamur
🖼️ Thumbnails: Romana Dodici
📦 Production Director: Amine Kidia
🎛️ Post-production: Simon Lafontaine
💻 Administration: Thomas Huart, Rose Fino
🔨 Production Manager: Bastien Pinaud
A huge thank you to graphic designer Frédéric Lemaire for creating our new special Interview Tapis counter.
A big thank you also to HOKA, and to our technical partners FRANCE AUDIOVISUEL & BOOM!
20 Comments
C'était tellement bien, jusqu'au moment où mon genou m'a lâché... 😢
Le dimanche matin, je faisais mon footing au Bois de Boulogne. J'avais fini mon footing et je voulais retourner à ma voiture. Sauf qu'un groupe de coureur passait et n'en finissait pas et je ne pouvais pas traverser la route. Je me suis mis à courir avec eux et J'ai alors demandé à un coureur ce qui se passait et il m'a dit : "vous ne savez pas ? c'est le semi-marathon de Paris". j'ai fini le semi-marathon.
La vraie question est: est ce qu'un sortie tempo fait que tiute la séance est tempo ou alors l'echauffement de 10min et le retour au calme de 10min comptent en EF? Idem pour les récupèration en EF sur certaines sorties, doit on ou non compter cela dans l'EF totale de la semaine?
Et bravo pour le chrono, c'est des temps de dingue...
J'aimerai bien voir un épisode avec un podologue, je me suis mis à la course à pied depuis 6 mois, j'avais des douleurs aux genoux + ampoules à répétition causés par une surpronation.
J'ai appris ce terme en allant voir un podologue, j'avoue ne jamais m'être posé ces questions de pronation/supination avant et même plus globalement "comment bien courir" , étude de foulée, positionnement du pied etc
Cependant avec un thème pareil, sur un podcast pour les amateurs il aurait peut-être été intéressant d'avoir de vrais amateurs évoquant les préparations, l'alimentation etc....
Avec tous le respect et l'admiration que j'ai pour vos invités.
RÉUSSIR SON SEMI-MARATHON ! Avec Joggeuse et Alessia Zarbo
Safe Pace, présenté par Hugo Clément
62,392 views
What if the true queen of running distances was… the half-marathon?
The half-marathon has become the flagship distance of running: more accessible than the marathon, but demanding enough to represent a real challenge. Every year, thousands of runners take on 21.1 km, often for the first time.
In this episode of SAFE PACE, we give you all the advice you need to prepare for your first half-marathon: how to train, structure your sessions, find the right pace, avoid injuries, and manage race day.
To discuss this, we welcome Alessia Zarbo, French record holder for the half-marathon (1 hour 8 minutes 20 seconds) and the 10 km (31 minutes), and Joséphine Bayle, content creator known as "Joggeuse," who shares her experience as an amateur runner and her love for the distance.
On the agenda:
• How long should you take to prepare for your first half-marathon?
• Key training sessions for improvement.
• The importance of base endurance.
• How to set (or not) a time goal.
• Injury prevention and strengthening.
• Nutrition and hydration.
• Stress management and tips for race day.
An episode for everyone who wants to complete their first half-marathon… or improve their personal best.
00:00 Welcome: Introduction of the experts and their records.
03:52 The half-marathon: the ultimate distance or a trap?
11:52 How long and what training sessions for a half-marathon?
19:12 Running slowly to run fast: the debate.
26:07 Favorite training sessions and the tapering strategy.
32:55 How to set your time and manage your watch during the race.
39:46 Avoiding injuries and the importance of strengthening.
47:06 Nutrition and hydration strategies before and during the race. 54:43 Carbon shoes and practical tips for the start.
01:00:06 Josephine "Jogger" facing the knowledge mat.
01:08:14 Recap and thanks to guests and partners.
For all partnership inquiries: safepacemedia@gmail.com
🎧 Available on all audio platforms
📺 Video version on YouTube and Spotify.
📲 Exclusive clips available on social media: @SAFEPACEMEDIA
🎙 A Winter Productions executive production for Fondamental Group
🎬 Producers: Régis Lamanna-Rodat, Hugo Clément
👥 Presenters: Hugo Clément, Charlotte Morel, Hugo Tormento, Fred Belaubre
📝 Reporter: Clara De Beaujon
🎥 Director: Pablo Rey
🎞️ Editor: Anaël Dang
📹 Camera Operators: Damien Mourgues & Jules Hernandez
🎙 Sound Recording: Emmanuel Ponty
🎧 Mixer: Marc Taillardat
💄 Makeup Artist: Tiphaine Monzo
🎨 Graphic Design: Antonin Maja
🎼 Sound Design: Tim Girerd
🧩 Animation: Laurent Denamur
🖼️ Thumbnails: Romana Dodici
📦 Production Director: Amine Kidia
🎛️ Post-production: Simon Lafontaine
💻 Administration: Thomas Huart, Rose Fino
🔨 Production Manager: Bastien Pinaud
A huge thank you to graphic designer Frédéric Lemaire for creating our new special Interview Tapis counter.
A big thank you also to HOKA, and to our technical partners FRANCE AUDIOVISUEL & BOOM!