As for running three months ago? Will it increase the risk of miscarriage? The answer is, conditional, yes. If you have no bleeding, the embryo implantation position is normal, there is no serious morning sickness, and more importantly, you have friendly support and belief, which is no problem from a medical point of view.
Here are the things that pregnant runners want to know or pay attention to when they continue to love sports. I hope every mother can run safely and happily.
Adjust diet
There is a legend in the Jianghu that runners just can't eat fat! But after pregnancy, it's very different. The amount of running has suddenly dropped, and I am particularly hungry during pregnancy. Many runners will complain to me about how my weight has grown so fast! ? But don't limit calories at this time, because pregnancy and running need a lot of nutrients to maintain body function, so your "diet quality" is very important at this time. Please remember the following principles.
Protein ratio should be increased to avoid high GI carbohydrates such as bread, cakes and biscuits. Iron, vitamin D and calcium tablets are the most easily lacked and needed nutrients during pregnancy and runners. You should diversify your diet and rely on insufficient nutrition. A small amount of water should be added many times before, during and after exercise. updating equipment
Pregnancy will grow from head to toe! The development of mammary glands will start to sting and swell at the beginning of pregnancy, and there will be milk secretion at the later stage. Sports bras with larger sizes should be replaced to reduce the possibility of skin wear. After 4 months of pregnancy, you may find that your running shoes are getting tighter and tighter, and your feet will be smaller by half a size to one size on average, so as to avoid crushing and producing black nails, and you need to replace them in time. After 5 months, your stomach bulges gradually, and you may need more elastic and close-fitting pants or choose a size of compression pants, or even use abdominal straps to reduce the discomfort caused by running and shaking.
Choose your running place carefully.
Due to the increase of relaxin during pregnancy, it is easy to make joints unstable, and the uterus grows up and oppresses the blood flow of the lower body, making pregnant women prone to dizziness. In order to avoid sprain, dizziness or hypoglycemia, it is recommended to choose a flat and convenient playground or indoor treadmill for running during pregnancy. Avoid uneven red land and grass. If you practice running in a sparsely populated riverside park, it is more appropriate to have someone to accompany you.
Cross-training to avoid sports injuries
Admittedly, compared with other aerobic exercises, road running has a higher impact on the body. During pregnancy, due to the increase of relaxin, the joint ligament is unstable and prone to sprain. In addition, the weight gain and posture change during pregnancy will change the running posture, which may cause pain, especially the position of pubic groin, and muscle compensation will also increase the possibility of various injuries. In addition, during pregnancy, the arch of the foot collapses and is relatively inverted, so the probability of plantar fasciitis increases. In addition, due to the large pelvic angle, the proportion of runners' knees is higher than that of men. During pregnancy, the arrangement change of pelvic angle conforms to the production, and the proportion of runners' knees is greatly improved.
So what? It is suggested that pregnant runners use cross-training to make running safe and efficient and prevent sports injuries. For example, low-impact aerobic exercise can change mood and maintain cardiopulmonary function, such as swimming, water treadmill, indoor bicycle and flywheel class; Muscle strength training can focus on the core and buttocks, reducing the burden on the back and knees; You can also practice abdominal breathing with pregnant yoga to stretch and relax.
Run a class schedule or participate in an activity, and do what you can.
The resting heart rate will increase in the first trimester. At the same pace, the body must be hard, and the heart rate and pace can't return to pre-pregnancy. It is suggested to reduce the pace for 30 seconds to every kilometer 1 minute. Keeping a little breathless but still talking is called easy running, and intermittent running, constant running and gradual running in running training are not recommended for pregnant women.
In addition, although there are many reports in Runner's World that pregnant women runners have achieved good results in all-horse races, they still conservatively advise pregnant women to avoid participating in races over half a horse. Although there is no medical evidence that endurance exercise will affect the fetus, the risk of injury or poor resilience when running the whole horse during pregnancy must be high. Considering the long-term sports life and the unstable climate in Taiwan Province Province, choose races under half a horse to avoid overheating or heavy rain.
If you want to run continuously during pregnancy, pay attention to the above criteria. As for postpartum? The general principle is that postpartum wounds recover well, there is no pain, and lochia has turned brown and a small amount can start to return to the runway. Generally speaking, a natural delivery takes 2 weeks, and a caesarean section is a full moon. To resume running after delivery, please follow the principle of coming back after injury. At first, you can run and walk, gradually increase, and look at your situation at any time. If you are breastfeeding, you need to pay more attention to the supply of water and nutrition. It is recommended to empty the bladder and * * * before running. If there is still urine leakage after delivery, fast walking should be used instead of running, and pelvic floor muscles should be trained with core pads. In addition, it is not recommended to chase the race within 3 months after delivery, and it is recommended to arrange the first serious race after half a year. Don't worry, because you may run better after giving birth.
Image source: freepik novice mother broke her personal best, and the inspirational and moving stories of elite players returning after childbirth and greatly breaking through themselves will appear on social networking sites or news media from time to time. There are scientific and romantic reasons behind them.
Maximum oxygen uptake is the best index of cardiopulmonary endurance. In layman's terms, it is the ability of the heart and lungs to deliver oxygen to muscle tissue. Usually, the higher the human body, the better. Maximum oxygen uptake will be affected by height, weight and gender. Everyone can improve their maximum oxygen uptake through routine training. For example, if you often practice running, you can only run 4 kilometers in 30 minutes, and you may run 6 kilometers in 5 minutes after half a year. Of course, everyone's maximum oxygen intake has a "ceiling", but most amateurs can't practice to this ceiling all their lives.
Then why can some people break through this ceiling after childbirth? Because 100% of fetal oxygen depends on the mother, pregnancy itself is a very "oxygen-consuming" behavior. The body is so mysterious. In order to meet the needs of the fetus, the maximum oxygen uptake will increase even without any training during pregnancy. Assuming that you continue to maintain low-intensity exercise during pregnancy, the maximum oxygen uptake will increase more and more efficiently than when you are not pregnant. In other words, as long as you maintain a certain physical fitness during pregnancy, your cardiopulmonary function will be stronger in the next cycle after delivery, and of course your exercise performance will be better than before pregnancy.
For 99% of mothers, sports performance should not be the primary consideration. But through regular exercise during pregnancy, you can get better physical fitness with half the effort, and you can face a new life that needs physical care more gracefully and calmly after delivery. You see, your baby not only makes you vomit easily, gain weight, backache, but also helps you exercise more efficiently! Romantic and scientific, isn't it?
In short, there is no evidence that pregnant women can't run, and more and more medical associations strongly recommend pregnant women to exercise regularly. Moreover, from another perspective, is it unfair to give up what you want to do and your dreams just because you are pregnant? So pregnant runners, don't worry, under most normal circumstances, you can definitely continue to run.
The content was authorized by Dr. Wu Wu and Lin Sihong from Pregnancy, Pregnancy and Thin, published by Gaobao Book Edition. ※.