Hi Mama's!!! It's Becca here and have I got another delicious recipe for you today!
If you’re active pre-pregnancy, chances are you’ll be hoping to continue an active lifestyle during the three trimesters. Once the morning sickness wears off ( woooohoooo)! you may find you have enough energy to lace up rather the rest up. But how to adapt your training during this time?
Here’s a few things you can expect from running when you’re expecting.
Did you know that exercise during pregnancy is actually recommend by the American College of Obstetricians and Gynaecologists. Keeping active during pregnancy can help to reduce risk of gestational diabetes, preeclampsia and preterm birth, alongside relieving feelings of stress and anxiety for expectant mothers. It is also suggested that exercise during pregnancy can aid a faster labour and increase the speed of postpartum recovery. So whats stopping you right?!
Well, prenatal fitness has been a controversial topic for many years. With old wives tails and inaccurate advice littering the internet, many women to feel confused and concerned about what is and isn’t safe during pregnancy.
Due to the shift in your centre of gravity and continual changes to your body and skeletal frame, ( in particular hips) it may not feel comfortable to begin running during this time if you aren't an experience runner prior to pregnancy. Instead it is recommended that you begin with strength building, body weight exercises and perhaps engaging in low intensity cardio exercise such a walking or the elliptical trainer.
But if you are a runner already and feel up to it, heading out to manage a few km is perfectly safe. There are however some amendments you may need to make to your running technique, intensity and routes!
How to adjust?
During pregnancy your body is constantly changing. Slowing down your pace to accommodate this is often necessary. Learn to listen to your body and don’t be afraid to take regular breaks, run slower or walk if needed. Many women worry that they will loose their fitness level, however your body is working plenty hard on it’s own during pregnancy and you’ll maintain a good fitness level even if you do cut back.
Don’t be afraid to REST! It’s so important to take rest days between your training when you’re pregnant. As prenatal women we must accept that our bodies may need more time to recuperate post workout.
Re-routing. This sounds silly but adjusting your running routes to allow stopping time for a wee is also something prenatal women should consider. Hahaha, this is very true for me right now! I’m drinking so much water to stay hydrated and alongside this the growing baby is adding additional pressure on my pelvic floor. If you’re exercising during pregnancy be sure not to cut back on fluids to avoid toilet breaks. You’ll be needing more water the usual to support the growing baby.
It’s also important to give yourself some extra time after eating before you set out on a run. Digestion may slow down during pregnancy so give your food time to settle before hitting the road. After working out make sure you always replenish your body with protein and electrolytes.
Keep it simple, Keep it safe.
Providing you’re not suffering from any medical complications during pregnancy ( such as preeclampsia or plancetal problems) experts advise that these is no harm in maintaining your exercise routine. However It’s important to work within a comfortable range of motion during pregnancy. It’s certainly not a time to begin pushing boundaries physically.
However it’s key to Stay hydrated! During pregnancy you may find that you start sweating earlier and faster so it’s crucial to make sure you stay hydrated and avoid over-training particularly on hot and humid days. You may also find it more comfortable to wear loose fitting clothing.
Avoid uneven surfaces. As your bump begins to grow your centre of gravity will shift. Along with the role of the hormone Relaxin ( loosening ligaments and joints throughout the body) it’s important to focus on good form and steady running during pregnancy.
Be sure to also accompany all activities with pelvic floor exercises. The growing baby will add additional pressure to your pelvic floor and as such it’s important to assist your body in supporting this extra weight by working on those deep core muscles. Just 10 minutes twice a day is a great place to start.
Training through the Trimesters.
Personally I found the first trimester the hardest for training, due to morning sickness and exhaustion. So I found I wasn’t up to running until the second trimester. However, listen to your body. When you will feel ready is different for each woman and indeed, with each pregnancy.
As the body develops and stretches and ligaments loosen, you may find you need to reduce the intensity of your running. Be sure to allow your body as much time as it needs to fully rest and recover between workouts.
When the third trimester hits you may find that due to aches and pains you decide to reduce the amount you run even more and possibly eventually come to a stop with running prior to labour. With the centre of gravity changing continually, some women find they suffer with lower back ache or round ligament pain. Working on a strong core can help to combat this however always make sure you work on prenatal approved core exercises.
Perhaps the most important thing to learn for women wishing to remain active during pregnancy, is to mentally accept the changes taking place. Understand that your physical ability and range of movement will be affected during pregnancy. If you’ve been active prior to pregnancy learning to adjust to these changes can be tough but it’s crucial to a healthy pregnancy and successful prenatal fitness plan.
Once you reach the third trimmest be honest with how your feeling. If running is leaving you more exhausted and achy, it may be time to slow down. Perhaps opt for a few endurance walks if thats more comfortable or rest altogether prior to labour. You’re body is working hard enough on it’s own and exercise should be assisting your body to feel stronger and healthier, not exhausting your further.
Return to Running Postpartum
Once baby has arrived it can be a good few weeks/months before your ready to run again. It’s advised to wait until after your 6 week check to make sure your body is recovering as it should. Tendons and ligaments will remain looser until approximately 5 months postpartum and longer for breastfeeding women, so it’s important to keep this in mind when exercising postpartum.
If you’ve suffered with any medical complications during labour your recovering may take longer, so be sure to give yourself time to fully heal. However, once you’ve been cleared for exercise by a GP don't be afraid to get active. Having a baby takes a lot of physical activity itself, particularly core strength, ( lifting a car seat etc) so just having a baby is pretty good exercise. Beginning with Pelvic Floor exercises and abdominal exercising targeting the Transverse Abdominus ( e.g. planks and bridges) are also brilliant beginning exercises for the immediate postpartum period.
Once you’re ready to start running again make sure you build up slowly. There’s noting wrong with starting with short distances or working on run/walk intervals. As you begin to recover you’ll find your ability levels return and you’ll be hitting the road more often and for a longer time… perhaps just this time with a pram in front!!
Happy running Mama’s!!
IT'S BECCA HERE AND I'M BACK WITH ANOTHER FAMILY RECIPE FOR YOU ALL!
Ever feel like you’re running on empty? I certainly have days like that... where you wake up and from the minute your feet touch the floor you feel like you’re chasing your tail. There just aren’t enough hours to get everything done, but in the same moment time drags and you feel exhausted and slow?
Well, I’ve had enough of those days and earlier this year made it my focus to find 5 ‘set me free’ tricks to combat this!
I hope they help you like they have me!!
I'm Rebecca the resident Nutritionist here at StrongLikeMum. I'm so excited to share this post with you, as my first Blog Takeover! For those of you who aren't sure why you might need fish oils in your diet have a read below for more details and don't forget to check out our Facebook group for more healthy mama tips...
I’m running 10km tomorrow. That’s the longest I’ve ever run in my life. People usually stare at me in disbelief when I say this as I'm generally considered a 'runner', but running events aren't all the same... and I promise, I am NOT a natural long distance runner.
In my opinion, long distance runners are a little crazy. Why draw out the uncomfortable ache of running for hours when you could be done in seconds?
Anyway, somehow I find myself on the eve of what I consider to be a marathon.
Now, I can't say how real long distance athlete's prepare but here are my five MUST DO activities before race day!
1. Mentally Prepare
As a sprinter, many people think you're lazy. While long distance runners can be seen going endlessly round the track, you’ll often find sprint groups huddled indoors resting for 10-15 minutes after a quick 300 sprint.
But this ‘lazy’ nature is not why I put 'mentally prepare' at the top of the list. Ok ok, I’ll admit it, physically preparing for a 10km scares me and although serious endurance athletes will of course train for an event I decided to skip that stage this time and just ‘wing it’… ( tune in tomorrow to see how that goes)!
Anyway, mentally preparing for a race is so important! Getting yourself in a positive mindset. Replace nerves with anticipation and excitement! Enjoy the thrill of testing your physical abilities. Know that you’ll give it the best you’ve got and that’s the perfect amount!
RELAXED RUNNING is hammered in to you as a sprinter and I plan to adopt that mindset for tomorrows adventure too!
2. Muscular Prep
I’ve talked about foam rolling before on this blog and that is key before race day. To put it plainly tight muscles won’t perform efficiently so get out your foam roller! For more reason’s on why and HOW check out my previous post here.
My second tip for physical prep is all about Human Tecar. This is my go-to pre-race treatment. They have a great sports massage cream but if that’s not for you then grab a bottle of Arnica oil ( oil, not cream) and gently massage those tights spots in your quads or calves!
3. Actually Prepare
The ‘boring’ bit as far as I’m concerned! But honestly nothing kills race-day like panicking about a lost train ticket or missing sports kit! Get it all laid out the day before. I write list's of all the food I’ll need to take and prep everything in the fridge. Remember to pack your race kit and water bottle, as well as planning out your travel journey and give yourself plenty of time!
4. Nutrition Tips
Carb loading. You’ll here marathn runners talking about this and as it feels like that distance to me I’ll be doing the same. Carbohydrates are crucial for long lasting energy so make sure to maintain a healthy diet pre-race day! Similarly, lean protein and healthy fibre is also key!
In addition, don’t forget to HYDRATE! Dry mouth is a bugger for 400 meters let alone 10km!
5. A Proper playlist
Now some people choose not to run to music but I generally don’t associate with them. They’re crazy. For me Music is a motivator so spend some time planning out a killer playlist for the event. And if music isn't your thing maybe download a good podcast ( or perhaps a Harry Potter audio tape… which is definitely not on my playlist… ahem….. I wonder what happens after Dolorous Umbrage ban's Potter from quidditch)…..
Well that's it, my 5 top tips for pre-race prep. Let me caviet this all by reiterating that I've never actually run a 10km before, so follow this advice at your own risk. 😂😳
I'll let you know tomorrow how it goes.
We’ve all had those mornings where we’ve been sooooooo rushed off our feet that the idea of sitting down for a bowl of cereal is far from our minds. It’s 2017 and that means everything is ‘on demand’ or ‘instant’ and breakfast just doesn’t seem to fit the mould!
People seem eager to slim down but amongst the diets fads and protein shakes no one seems to be stating the obvious; Eat well and exercise more.
‘Playing’ is a word often associated with kids but did you know that according to leading psychiatrists, Playtime is just as crucial for adults as it is for children! Dr Stuart Brown is quoted as saying ‘Nothing light’s up the brain like play’! and it seem’s he’s not alone. Einstein in his own words stated that ‘Play is the highest form of research’ and, if historical theory’s are correct, there's a reason that Archimedes shouted ‘Eureka’ in his bath, not the laboratory!
Taking ‘Time-Off’ can be a less than sporadic activity for any mum, but last week I had an invitation for the perfect mum’s day out, courtesy of Kensington Harbour Club and I literally jumped at the chance! Check out what I got up to and how crucial it is for everyone to have some time off from their regular schedule...
One of the best things about working with Adidas, since joining the team earlier this year, is undoubtably the incredible people I get to meet along the way. I’m drawn to creativity and as the Adidas hashtag suggest’s, everyone embracing this brand is #heretocreate! This weekend was all about creation and I can't wait to share the event with you now!
Foam Rolling and I have a love/hate relationship. I know it's good for me and I secretly love the benefits but I also moan about it a lot. 😂
If I'm honest though, It is a really great tool and crucial for anyone active. Whether you're working-out a lot, jogging, walking or just generally looking to get a little more active, this is a must have. Here's a few tips on how to get started and Why you should be foam rolling regularly...
Yey, it’s here! I’m so excited to FINALLY be writing a blog post on my new site! This is a big deal for me because, although I’ve been masquerading as a blogger for about a year now... (whispers quietly)...I have never actually written a personal blog post! 😳 Don't get me wrong I've been writing articles for years, but now it's official, I have my own personal blog! So welcome to The StrongLikeMum Method.