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How to run safely and effectively during pregnancy



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Photo: Getty Images / Andrew Rich

Pregnancy brings many changes . Many of them affect your body, but many of them affect your lifestyle as well. Sometimes it felt like something that once felt good (mile jogging in your area) can be a work effort.

Especially for runners, it is particularly easy to slide for a training slide, because bouncing and bouncing can be harder to do than less good work. The good news: It is possible – and maybe even easier than you think ̵

1; to move through a pregnancy. You may just have to make a few adjustments.

Remember, while you ran in front of the baby, it's okay to go on, the pregnancy is not the time to start says Carolyn Appel, CSCS, training director for PROnatal Fitnes, a prenatal and postpartum fitness company. "Your body needs to be adapted to the impact force to minimize the pain associated with such dynamic activity."

Suppose you stick to an already established routine? What you can expect from your changing body, how it might affect your mileage, and how you can continue to work with the best skills.

. 1 Buy some new sports bras – and maybe sneakers.

Almost immediately, Mom's noticed some big changes on the chest – mainly that they are, well, much bigger. "Some women may appreciate this pregnancy function, but for runners this can be discomfort, a lot of jumping and a difficult time finding a sports bra that works well," says Amanda Nurse, an elite runner and running coach in Brookline , MA. The extra weight can also make you feel out of breath, heavier and slower, she says. (Not to mention chafing also matters.)

Investing in some (bigger) more effective bras can make the difference. Try: Adidas Stella McCartney Performance Essentials Sports Bra ($ 60, adidas.com); Reebok PureMove Bra ($ 60, reebok.com); Lululemon Enlite Bra ($ 98, lululemon.com).

You do not go crazy if you think your feet feel bigger. "Pregnant women can achieve a full shoe size during pregnancy (and stay with that size!)," Sister Nurse says. "Make sure you get fit for the right shoe size and the right gait during pregnancy, as it differs from the one before pregnancy." A local store can help with the selection of a couple.

. 2 Strength training, strength training, strength training!

During pregnancy, your body releases a hormone called relaxin, which relaxes the ligaments in the pelvis to prepare your body for childbirth – but coupled with increased forces from a heavier body, this can cause joint discomfort, says Appel. "Strength training helps the body absorb the impact force more effectively, which is important without the added weight of the pregnancy." Be sure to work off the road in movements such as lunges, squats, and deadlifts to keep your legs and core strong.

Strength training does not just have to be in the form of weights – prenatal yoga or barre courses involve strength work and help you maintain the pelvic floor strength for childbirth. You can even take online courses such as obé courses.

. 3 Keep your heart rate in mind.

During pregnancy, most of your workout should be done at a conversational pace, says Erin Dawson-Chalat, MD, a Scarborough-based gynecologist who is also an avid runner. This is partly because overheating can negatively affect a developing fetus, explains Appel. So you do not want to overwhelm your body. (You also want to stay hydrated and wear breathable clothing!)

To make sure you are not nearing the "red zone," consider a heart rate monitor. (Dr. Dawson-Chalat prefers the Garmin Forerunner 620.) Or concentrate on a conversation during most of your runs.

. 4 Watch out for your stance.

Everything from the effect of Relaxin to a shift in center of gravity (thanks to a growing abdomen) can disturb the balance and cause an increased risk of falling, says Appel. If you feel awkward, outdoor runs are a better choice than treadmills, she notes. Sometimes a pregnancy belt helps to alleviate the feeling of instability while walking, says dr. Dawson-Chalat. Try Gabrialla Maternity Belt (38 $, amazon.com).

. 5 Listen to your body.

This is always important to remember: you know your body better than anyone else, and you can decide when it's time to slow down, reduce your mileage, or stop running altogether. "At a certain point, most women, of course, want to reduce the burden on the body, especially towards the end of pregnancy, that just does not feel right," says Appel. And that's smart! Just as athletes rejuvenate before a marathon, pregnant women know instinctively, she says. So if you want to slow down, go for a walk or run one instead of five miles, do not be afraid.

Keep an eye on two large eyes that signal that you should stop running: faeces or urinary tract) – This may be a sign of pelvic floor dysfunction (and the longer you run, the longer it will take to recover from it postpartum) and pain. When your breasts, abdomen, pelvis, hips, feet, shins or lumbar spine hurt and the pain is not alleviated by targeted or targeted recovery – stretching, foam rollers (a little at home hypervolt, anyone?), Frosting or Rest – that's usually a sign that your body needs to slow down. Fortunately, you can still maintain a good level of fitness-switching routines, Dr. Dawson Chalat – swimming, spinning, climbing stairs, elliptical training. or yoga can sometimes be gentler on the body and still keep you in shape. (See also: 6 Amazing Benefits of Yoga During Pregnancy) Most importantly: While it can be frustrating, you should not be discouraged by what you can not do during pregnancy, Nurse notes. All your fitness plans / goals / times / goals before pregnancy will be there after the baby. We promise.


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