{"id":5572,"date":"2018-06-08T07:00:40","date_gmt":"2018-06-08T05:00:40","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=5572"},"modified":"2018-09-05T18:27:01","modified_gmt":"2018-09-05T16:27:01","slug":"running-grossesse-course-a-pied","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/running-grossesse-course-a-pied\/","title":{"rendered":"Courir pendant la grossesse : c&rsquo;est possible !"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pendant la grossesse le corps subit \u00e9norm\u00e9ment de transformations pour accueillir et assurer le d\u00e9veloppement du foetus. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Le maintien de la course \u00e0 pied est une question revenant souvent chez nos FREQUENCE Runneuses&nbsp;<\/strong>qui repr\u00e9sentent pr\u00e8s de la moiti\u00e9 de nos utilisateurs. <\/span><span style=\"font-weight: 400;\"><strong>Faut-il continuer \u00e0 s\u2019entra\u00eener ?<\/strong>&nbsp;<strong>A quel rythme ?<\/strong>&nbsp;Nous avons cherch\u00e9 des r\u00e9ponses avec notre experte, <strong>Agn\u00e8s Rozenberg-Gillet<\/strong>.<\/span><\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_5685\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-5685\" class=\"wp-image-5685 size-large\" title=\"Agn\u00e8s en plein effort\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-1024x683.jpg\" alt=\"Agn\u00e8s en plein effort\" width=\"629\" height=\"420\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-1280x853.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-5685\" class=\"wp-image-5685 size-large lazyload\" title=\"Agn\u00e8s en plein effort\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20420%22%3E%3C%2Fsvg%3E\" alt=\"Agn\u00e8s en plein effort\" width=\"629\" height=\"420\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20420%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-1280x853.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/42243095-1024x683.jpg\"><p id=\"caption-attachment-5685\" class=\"wp-caption-text\">Agn\u00e8s lors du semi de Boulogne-Billancourt en 2017 (chrono 1h34 avec FREQUENCE Running)<\/p><\/div>\n<p><span style=\"font-weight: 400;\">Agn\u00e8s est une <strong><a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">FREQUENCE Runneuse<\/a><\/strong> avec un joli RP en 1h34 sur semi et une adepte du <strong><a href=\"https:\/\/frequence-running.com\/blog\/alernative-la-natation\/\">swimrun<\/a><\/strong> et du trail avec de nombreux podium sur ces distances. Cette m\u00e8re de deux enfants est surtout <strong>sage-femme depuis 25 ans<\/strong>&nbsp;\u00e0 l&rsquo;h\u00f4pital de Poissy (78). Elle est co-fondatrice de la maison p\u00e9rinatale de Boulogne-Billancourt (92) o\u00f9 elle exerce en qualit\u00e9 <strong>d\u2019ost\u00e9opathe*<\/strong>.<\/span><\/p>\n<h3><strong>Le corps change pendant la grossesse<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Lors de la grossesse le corps subit de nombreuses transformations. En particulier, on recense des modifications <strong>morphologiques, cardio-vasculaires, respiratoires ou encore osteo-ligamentaires<\/strong>&#8230;<\/span><\/p>\n<p>On pense en premier au <strong style=\"font-weight: 400;\">volume croissant de l\u2019ut\u00e9rus<\/strong> modifiant progressivement les courbures rachidiennes (colonne vert\u00e9brale) ainsi que la position du diaphragme qui va se retrouver refoul\u00e9 par la pression abdominale. De plus, la <strong style=\"font-weight: 400;\">prise de poids<\/strong> est \u00e0 prendre en consid\u00e9ration comme <strong><span style=\"font-weight: 400;\">un facteur limitant<\/span><\/strong>. L\u2019\u00e9quilibre et la posture sont donc directement affect\u00e9s.<\/p>\n<p>La circulation du sang \u00e9volue \u00e9galement pendant la grossesse. Le volume plasmatique augmente, entrainant une <strong>hausse de la fr\u00e9quence cardiaque<\/strong>. En cons\u00e9quence, <strong>l&rsquo;impression d&rsquo;\u00eatre essouffl\u00e9e<\/strong> est fr\u00e9quemment d\u00e9crit : c&rsquo;est la dyspn\u00e9e. \u00c9galement, sous l&rsquo;effet des hormones, les veines se dilatent avec des effets secondaires sur la circulation (\u0153d\u00e8mes, varices, h\u00e9morro\u00efdes,\u2026).<\/p>\n<p><span style=\"font-weight: 400;\">Enfin, <strong>les ligaments sont plus souples sous l\u2019effet des hormones<\/strong>. Aucune \u00e9tude n\u2019indique l\u2019arriv\u00e9e de blessures type entorse, mais cette instabilit\u00e9 peut surprendre les sportives.<\/span><\/p>\n<h3>Faut-il continuer \u00e0 faire du sport ?<\/h3>\n<p><span style=\"font-weight: 400;\">Les recommandations nationales sont de <strong>pratiquer 30min par jour d\u2019activit\u00e9 physique<\/strong>, avec la marche active en premier lieu. En maintenant une activit\u00e9 sportive r\u00e9guli\u00e8re pendant toute la grossesse, la prise de poids reste mod\u00e9r\u00e9e.<\/span><\/p>\n<hr>\n<h2 style=\"text-align: center;\"><strong>\u00ab&nbsp;La pratique sportive est excellente pour le diab\u00e8te gestationnel&nbsp;\u00bb<\/strong><\/h2>\n<hr>\n<p><span style=\"font-weight: 400;\">D\u2019apr\u00e8s Agn\u00e8s, dans une pratique raisonnable (moins de 7h de sport\/semaine) aucune \u00e9tude n\u2019indique un risque suppl\u00e9mentaire de fausse-couche au premier trimestre. Et <strong>cela permet m\u00eame de r\u00e9duire les taux de diab\u00e8te gestationnel<\/strong>. <\/span><span style=\"font-weight: 400;\">&nbsp;Les sports risquant des pertes d&rsquo;\u00e9quilibre, les sports de contact ou en condition extreme (ski, escalade, plong\u00e9e,&#8230; ) sont \u00e0 \u00e9viter mais les sports d&rsquo;endurance sont fortement recommand\u00e9s.<\/span><\/p>\n<div id=\"attachment_5594\" style=\"width: 815px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-5594\" class=\"wp-image-5594 size-full\" title=\"courir enceinte\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1.jpg\" alt=\"courir enceinte\" width=\"805\" height=\"453\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1.jpg 805w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1-300x169.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1-768x432.jpg 768w\" sizes=\"(max-width: 805px) 100vw, 805px\"><\/noscript><img aria-describedby=\"caption-attachment-5594\" class=\"wp-image-5594 size-full lazyload\" title=\"courir enceinte\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20805%20453%22%3E%3C%2Fsvg%3E\" alt=\"courir enceinte\" width=\"805\" height=\"453\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20805%20453%22%3E%3C%2Fsvg%3E 805w\" sizes=\"(max-width: 805px) 100vw, 805px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1.jpg 805w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1-300x169.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1-768x432.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/05\/Enceinte-footing-1.jpg\"><p id=\"caption-attachment-5594\" class=\"wp-caption-text\">Alysia Montano pr\u00eate pour son 800m au Meeting de Sacramento en 2014<\/p><\/div>\n<h3>Et la course \u00e0 pied pendant la grossesse ?<\/h3>\n<p><span style=\"font-weight: 400;\">Finalement, votre corps vous dictera la bonne conduite. C\u2019est plus souvent l\u2019inconfort provoqu\u00e9 par les modifications de votre corps qui rend difficile le running. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certaines femmes ne pourront courir au del\u00e0 des 3 mois, stopp\u00e9es par les nauss\u00e9es ou les maux de dos par exemple. D\u2019autres seront capables de faire des footings jusqu&rsquo;\u00e0 5 o\u00f9 6 mois. C&rsquo;\u00e9tait le <strong><a href=\"https:\/\/frequence-running.com\/blog\/succes-story-chloe-plan-entrainement-frequence-running\/\">cas de Chlo\u00e9<\/a><\/strong>, qui a<\/span>&nbsp;couru jusqu\u2019\u00e0 6 mois de grossesse, et pour qui la course \u00e0 pied a beaucoup manqu\u00e9 au-del\u00e0 cette p\u00e9riode.&nbsp;<span style=\"font-weight: 400;\">A l&rsquo;instar d&rsquo;Alysia Montano, nous conseillons d&rsquo;<strong>oublier vos performances pass\u00e9es et vos objectifs de RP pour privil\u00e9gier le plaisir<\/strong>.<\/span><\/p>\n<hr>\n<h2 style=\"text-align: center;\"><strong>\u00ab&nbsp;Oubliez la performance, restez sur des footings plaisirs !&nbsp;\u00bb<\/strong><\/h2>\n<hr>\n<p><span style=\"font-weight: 400;\">A moins d\u2019\u00eatre diagnostiqu\u00e9 comme grossesse \u00e0 risque, <strong>rien n\u2019emp\u00eache de pratiquer<\/strong>. Il faut n\u00e9anmoins adapter sa pratique \u00e0 cette p\u00e9riode. Privil\u00e9giez les terrains souple pour votre corps, et restez sur des exercices d&rsquo;endurance en aisance respiratoire.&nbsp;<\/span><span style=\"font-weight: 400;\"><strong>Ne cherchez pas \u00e0 d\u00e9passer les 70% de votre fr\u00e9quence cardiaque<\/strong> maximale si vous avez un cardio. Mais le nombre de sortie hebdo ou leur dur\u00e9e ne sont pas limit\u00e9s tant que les sensations sont bonnes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Et fid\u00e8les aux conseils de <strong>FREQUENCE Running<\/strong>, vous connaissez l\u2019importance <strong>de l&rsquo;<a href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\">hydratation<\/a>, de la nutrition, et du <a href=\"https:\/\/frequence-running.com\/blog\/dette-sommeil-danger-coureur\/\">sommeil<\/a><\/strong>. Ce sont des facteurs cl\u00e9s pour rester en forme, contr\u00f4ler son poids et cela y compris pendant la grossesse.<\/span><\/p>\n<p>Voil\u00e0, vous savez tout ! Sortez les runnings, continuez au maximum la marche active pour vous maintenir en forme physique,&nbsp;<strong>courez tant que vous y prenez du plaisir !<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">*Agn\u00e8s exerce \u00e0 la maison p\u00e9rinatale et propose des cours de Yoga pr\u00e9 et post natal en r\u00e9\u00e9ducation du p\u00e9rin\u00e9, et des consultations d&rsquo;ost\u00e9opathie.<br>\n<\/span><\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n<p>R\u00e9f\u00e9rences :<br>\n<strong>1-<\/strong> Sport et maternit\u00e9, Les cahiers du p\u00f4le, minist\u00e8re de la sant\u00e9, 2010 Aout<br>\n<strong>2-<\/strong> Artal R, O\u2019Toole M.&nbsp;Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the post-partum period. Brit J Sport Med. 2003 Feb;37(1):6-12<br>\n<strong>3-<\/strong> Kardel KR. Effects of intense training during and after pregnancy in top level athletes. Scand J Med Sci Sports.2005 Apr;15(2):79-86<br>\n<strong>4-<\/strong> Leet : Correlates of physical activity among pregnant women in the United Sates. Med Sci Sports Exerc 2005 ; 37 (10) : 1748- 1753<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pendant la grossesse le corps subit \u00e9norm\u00e9ment de transformations pour accueillir et assurer le d\u00e9veloppement du foetus. Le maintien de la course \u00e0 pied est une question revenant souvent chez nos FREQUENCE Runneuses\u00a0qui repr\u00e9sentent pr\u00e8s de la moiti\u00e9 de nos utilisateurs. Faut-il continuer \u00e0 s\u2019entra\u00eener ?\u00a0A quel rythme ?\u00a0Nous avons cherch\u00e9 des r\u00e9ponses avec notre [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5592,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pratiquer la course \u00e0 pied pendant la grossesse : c&#039;est possible ?<\/title>\n<meta name=\"description\" content=\"Le maintien de la course \u00e0 pied pendant la grossesse est une question revenant souvent. Faut-il continuer \u00e0 s\u2019entra\u00eener ? 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