Can I run after pregnancy?

In modern history, people are always afraid of fear that physical labor will harm the unborn child. But in fact, exercise is good for your health. In most cases, running during pregnancy is safe and beneficial, especially in the first two stages of pregnancy. On the one hand, exercise can reduce the risk of certain obstetric complications, including pre-eclampsia, pregnancy-induced hypertension, and gestational diabetes. On the other hand, it can lower the risk of giving birth by Caesarean section.

Pregnancy often has frequent symptoms of discomfort such as nausea, heartburn, varicose veins, and leg cramps. However, if pregnant women are actively involved in exercise, the frequency of these reactions will decrease. In addition, the number of symptoms such as fatigue, back pain, swollen limbs, and shortness of breath are also reduced.

Although pregnant women are encouraged to exercise during pregnancy, they are not allowed in certain specific conditions, including heart and lung disease, bleeding continues during the second and third trimesters, and ruptured membranes. If there is severe anaemia, very light weight, uncontrolled thyroid disease, and abnormal fetal size development, careful risk assessment is required before running.

While running, pregnant women must pay attention to the warning signs given by the body, such as vaginal bleeding, difficulty breathing, dizziness, headache, chest pain, rapid heart rate, muscle weakness, severe swelling of the feet or legs, and uterine contractions occurring more than 30 minutes after running. Reduced fetal movement, pelvic, buttocks, back pain, chronic fatigue and amniotic fluid rupture.

The following are the guidelines for exercise throughout the three periods of pregnancy.

First trimester

Although it was not very obvious in the first three months that it was a pregnancy, most women could feel it themselves. Soon after the pregnancy, changes in hormone levels caused the body to change. According to experience, pregnant women often feel tired and begin to have morning vomiting and headaches. On the other hand, cardiovascular changes, maternal blood volume increase, resting heart rate and heart rate increase, these will appear in early pregnancy. Increased blood volume allows more oxygen and nutrients to be delivered to the fetus. Heart rate increased by 10% from the sixth week of pregnancy to the eighth week. Resting heart rate increases 10-15 times per minute.

Since the fetus is still relatively small, it requires less oxygen and nutrients, and cardiac output increases to create a cyclic reserve, which is why most women can run in the first trimester of pregnancy. Running at this stage emphasizes strength rather than speed. When nausea, vomiting and fatigue appear, pregnant women need adjustment training. If there is morning sickness, exercise should be reduced by 5%-10% and exercise for a different period of time.

Women should not participate in running competitions during pregnancy, but many women do so during early pregnancy. There are also many cases of excellent athletes who can tolerate high levels of endurance and interval training without affecting the growth and development of the fetus.

Second pregnancy

During the second trimester, the uterus grows rapidly to accommodate the growth of the fetus. With this rapid growth, pregnant women are even more uncomfortable. Cardiac output continues to rise. Between 20 and 24 weeks of pregnancy, cardiac output increased by 30-50% compared to pre-pregnancy. In the middle of the second trimester, the heart rate rose by 30% compared to the previous period. The total volume of blood volume continues to rise. These changes can provide the fetus with enough nutrients and oxygen when pregnant women are resting and exercising.

Research shows that women who adhere to regular exercise are more adaptive to the placenta. When pregnant women choose to run the green line, they should choose flat and unobstructed to reduce the risk of falls. In most cases, pregnant women can continue to use the first pregnancy training program. If there is no fatigue, shortness of breath or back or joint pain, pregnant women can even increase the total mileage of the weekly run.

As your uterus grows bigger and your body's center of gravity moves forward, it will make it easier for pregnant women to lose balance. If pregnant women have a history and risk of preterm birth, exercise caution.

Third trimester

By the end of pregnancy, most physiological adaptations have reached their peak. Running can be affected by uterus enlargement and weight gain. Although the total volume of blood volume continues to expand, the increase in heart rate and heart rate in late pregnancy has stabilized, and cardiac output begins to decrease. The enlargement of the uterus pushes the diaphragm, resulting in a decrease in the vertical height of the chest. So late in pregnancy, the amount of air in the lungs dropped dramatically, which led to a reduction in oxygen stores. High-intensity, long-term running is more challenging.

Only some women can insist on running through the entire pregnancy. Any form of exercise must be moderate in this period. When running, the fetus will feel the effects of uterine motion and amniotic fluid flow. If the back, hip or other joints are painful, consider reducing the amount of exercise. In addition, it is important to maintain body moisture and calmness.

Research shows that it is useful to continue with some form of sports team. It takes a lot of time to shape your child before you have a baby and it is easier to recover after you have a baby. However, during the third trimester, pregnant women should adjust their running plans from time to time. Everyone feels different, so use your own real feelings to decide the strategy for running. Many women reduce the frequency and duration of running. Some people choose to do some non-load-bearing activities. If you can run, please limit the time to 30-60 minutes, control at moderate intensity. If you can't run, cycling the latter swimming is a good choice, you can replace the frequency, intensity and duration.