It may sound surprising, but typically there is no reason to stop running during pregnancy. Exercising in general is very healthy and appropriate when you are pregnant. However, you should consult your doctor before running and possibly consider some changes in your running routine.
If you’ve run regularly before, you may generally continue running under the following circumstances:
- Do not run on rough terrain.
- Avoid overheating your body.
- Drink always water and stay well hydrated.
- Visit your gynecologist regularly and don’t forget to mention the level of exercise that you are performing.
- When running, only continue if you feel secure and comfortable. This will be an indicator of not to overdo your routine.
Why should I not run on rough terrain?
Use common sense, you can stumble and fall. Because of a growing belly, your center of balance will change and it will be harder to maintain balance. Run on flat terrain, with obstacle free surfaces.
Preferably always run with a buddy. In case you suddenly do not feel well, there will be someone to give you immediate attention. Running during pregnancy is an exercise that requires some care to avoid risking your baby.
Why should I avoid overheating my body?
When you practice any sport, your body tends to sweat because your body temperature increases. Your baby usually is at a stable temperature in your belly. However, if your body temperature rises, the heat will be transmitted to your baby. Unfortunately your baby cannot sweat, so there will be no way to release heat.
Experts say that this heating is not good for the baby and there may be risks in his or her development.
So you should take care to prevent your body from overheating too much.
How do I know if I’m running too much or overheating?
Remember, if you feel comfortable while running, it probably means that you are not over exercising.
Try the following tips to avoid overheating and to see if you are running during pregnancy at a suitable pace:
- Try to talk and run, and if you can do both with no problem, this means that you still maintain a comfortable state. If you are out of breath and cannot talk, slow down your pace.
- Run for periods no more than 30 minutes and slow down the rate or walk for 5 minutes. Commonly after 30 minutes the body temperature begins to rise.
- During pregnancy your heart rate tends to increase, so you should consider slowing the pace of your workout to a level where you will not be exhausted or shortness of breath. Any excess can be risky for your baby.
- Perhaps you have run before your pregnancy with the aim of increasing your rating, or achieve new goals. During pregnancy you have to focus only on staying healthy. It is not time to go for long runs or run fast.
I have not run before, is it safe and appropriate to start running during pregnancy?
If you have not run before, pregnancy may not be the time to start running. Running is an exercise that involves strength in the joints of the ankles, knees, and hips. If you have not run before, it may be painful.
However, there are other activities that you can incorporate into your fitness routine like walking, yoga or swimming.
Some moms run during the entire pregnancy, decreasing their rate month after month. Other mothers prefer to stop running during the last trimester of pregnancy and continue with a walking routine.
Any of these two ways of running during pregnancy is good, as long as you feel comfortable, without overdoing it, and alwats under the care and advice of your doctor.
Stay cool; don’t let your body temperature rise too high, it can damage your baby. Walk and cool off before you continue.
Drink water and stay well hydrated. Dehydration can decrease blood flow to the uterus and may even cause premature contractions.
You should be cautious during the last trimester of pregnancy; you may experience contractions in the last month while running. It can sounds like a joke but you can have your baby out on the trails. Slow down or change to a walking routine.
Remember, exercise and pregnancy are two things that get along with each other, and they combine better with a healthy diet.
Maintain a healthy weight during your pregnancy. Too much weight gaining during pregnancy will put risks on your baby.
You should look for safe exercises during pregnancy. Practicing a workout routine is normally considered beneficial for pregnant moms. However, always consult your doctor before beginning an exercise regimen during your pregnancy.