Running is a good sport after childbirth - but not for everyone

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Running is a good sport after childbirth - but not for everyone
Running is a good sport after childbirth - but not for everyone
Anonim

Haven't everyone seen a mother running with a pram, staring meekly or munching on a piece of cake, or with a small child sleeping peacefully? Thousands of mothers put on their running shoes at dawn, during the day or in the evening, because now they FINALLY have a free half hour, and they can move in the open air with their baby in the car, and in rare lucky cases, even alone.

There is no question that running is a very practical sport: anywhere, anytime, all you need is a good pair of running shoes. The whole thing is a very elementary, simple, ancient thing, but at the same time there are already cool apps and training programs, Endomondo, Runtracker and others, which make it 21.it becomes an experience of the 20th century, it can be easily planned, tracked and shared, you can use it to flash how far you ran, how many calories you burned, and then collect the likes. Support communities are organized, before and after photos are taken - which is great if you want to encourage yourself and inspire others. This way, running with a stroller becomes both an ancient experience and a modern coolness.

shutterstock 196137794
shutterstock 196137794

In addition, jogging can be included in the unplanned life of a new mother, and with this, daily sports can be included, and if you are going with a stroller, you don't even have to organize a babysitter or ask grandma to take care of the child during sports..

So far there have been positives, now let's see what else is worth paying attention to before you jump in enthusiastically and grit your teeth and start training for the half marathon. Although extremely practical and fashionable, running is unfortunately not recommended for everyone, and especially not immediately after giving birth. Let the aspects come.

shutterstock 85333330
shutterstock 85333330

1. Can your body take it yet?

1. While the hormones during pregnancy and breastfeeding are still strong, it is unfortunately not worth starting intensive running. The relaxin hormone produced at this time makes a lot of changes in the body: it weakens joints, which in itself calls for caution, sports involving high shaking and up-and-down movement should be avoided. In addition, it also weakens the pelvic floor muscles, which hold the pelvic organs (ie the uterus and bladder) down. This muscle is already quite worn out after giving birth, its innervation is often not perfect either, regeneration needs to be given time. So it's not worth burdening yourself with running, and even possibly causing yourself long-term complaints.

There are signs that running is still early: mostly the feeling that "everything moves" in the pelvis during exercise, along with this, strong urine dripping may indicate that we should switch to fast walking or walking instead.

The level of the relaxin hormone decreases continuously after giving birth, if all this is combined with intimate gymnastics to strengthen the weakened parts, then 4-5 months after giving birth, it is possible to get into an island circle.

2. Don't cause problems for yourself

We can easily pick up a lot of spine and joint problems with sudden running. The hormonal effect has already been discussed, and the position of the spine also changes during pregnancy, and it takes time to recover. This is often not possible without special exercises - you have to train the muscles of the trunk.

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During pregnancy, the waist and shoulders fall forward, and the pelvis moves to a different angle.

Running - the worse, more "jumpy" technique someone runs, the more - a big load with each push-off and arrival. If the muscles of the trunk are not strong enough, the posture is bad, then the entire spinal structure and joints are affected by extra force. So instead of running, it's better to start with strengthening.

3. Being overweight doesn't help either

Although most expectant mothers want to lose weight and get rid of the pounds left over after pregnancy, unfortunately, they may have to find other ways to do this at first. If someone still carries a lot (meaning: more than ten to fifteen kilos) extra kilos compared to their pre-pregnancy/ideal weight, then it is not worth starting with running. This is true for all overweight people, not just after giving birth. The many little jumps that make up running in this case are bad for almost every part of the body: it's like running with a backpack on our back, but with weak joints and bad posture, weakened by hormones - it's better not to even think about it.

With a lot of extra kilos, let's start with something lighter, such as brisk walking or swimming, or perhaps cycling.

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