Running Basics
this hormone increases during pregnancy and loosens joints
relaxin
a common beginner method alternating walking and running
run-walk interval
consistent weight and cardio training may result in what kind of labor
shorter, easier, and less complicated labor
This trimester often feels the easiest for many runners
2 trimester
this rule suggest increasing training load by no more than this percentage weekly?
10%
regular training can affect the baby by..?
this deep abdominal muscle is key for postpartum recovery
transverse abdominis
this concept refers to gradually increasing stress to improve fitness
progressive overload
this training style is recommended before jumping back into full workouts (after birth)
scaled workouts
this shift in your body can affect balance and running form
center of gravity
this 'rule' is applied to a weekly sequence to improve a specific area of training
the rule of 3
this key group of muscles are specifically strengthened when bracing for high-load resistance training
core cannister- pelvic floor & abdominal wall layers
this movement pattern (like squats or deadlifts) helps prepare for running
functional movements
the MOST important principle when weight or run training
listening to your body
this breathing strategy helps coordinate core and pelvic floor
exhale on effort