It was posted by Lisa Bowman.
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There are a few precautions you need to take if you want to run.
UK chief medical officers recommend staying active while pregnant if you are healthy with an uncomplicated pregnancy. 150 minutes of moderate-intensity activity per week is what it requires. If you are used to chasing that runner’s high, you will want to continue running.
How safe is it to run? For most people, it is fine if you keep a few considerations in mind.
In the past, it was thought that running could cause early delivery or low birth weight babies. The theory has been proved to be untrue. It is common sense to wonder if running will hurt your unborn baby, but studies show that 30 minutes of exercise is well-tolerated by both mother and fetus.
If you were already a regular runner before you became pregnant, continuing the sport has a number of benefits.
Studies show that exercising while pregnant can lower your risk of pre-eclampsia, gestational diabetes and hypertension as well as reducing your chance of needing a caesarean.
Staying active can reduce the risk of depression by as much as 70%, as well as reducing the severity of symptoms. There is a correlation between higher physical fitness and a reduction of pregnancy-related pain.
It is more likely that you will continue to run after your baby is born.
In 2020, I was part of a research team that looked at factors that influence running during and after a baby’s birth.
Running during pregnancy and higher running volume pre-pregnancy increased the odds of returning to running after birth, while fear of movement and perceived vaginal heaviness reduced the chances of returning to running.
We found that running during pregnancy and higher running volume pre-pregnancy increased the odds of returning to running after birth
When pregnant, falling over is dangerous and isn’t ideal for anyone.
Your centre of gravity can change as you grow, which can make you more at risk of falling. If you consider your terrain and wear suitable trainers, this won’t be a problem.
Grant says to make sure your sports bra is adequately supportive. If you are going to run outside, make sure you stick to the routes you know.
Thanks to relaxin, a hormone that is released during pregnancy to loosen ligaments and prepare the body for birth, pregnant runners may be more susceptible to injury or post-run soreness.
“Warm-ups are very important to get the muscles and ligaments ready for the upcoming workout,” advises Lizzie Chitty, founder of online prenatal fitness platform Team Bump and co-founder of Makahiya Fitness in Sri Lankan.
Don’t try for a personal best while you’re pregnant, as this could cause injury, and don’t hold a stretch for too long, as this could cause injury.
Staying hydrated and doing regular strength training can help keep muscles strong and injury-free.
Your body needs more oxygen to oxygenate the additional blood as your blood volume can increase by up to 50%, so you might find yourself getting breathless more quickly.
You should take it easy when running, that’s what this means. The talk test is a good benchmark because you should never be out of breath.
Nausea and lethargy
During the first trimester, you may be faced with nausea and lethargy, and Chitty stresses not to push yourself: “having a snack/not running on an empty stomach can help sickness feelings, but even a walk is enough if you’re not feeling good.”
Stop running when you can no longer see your feet
If you get stuck into exercise or running, you should be prepared for fatigue to return as you get larger. She suggests that you stop running when you have a big baby.
Avoid exercises that involve lying on your stomach
Grant says to avoid lying on your back for too long after the second trimester due to supine hypotensive syndrome, a condition in which the womb blocks the largest vein in the body. If you want to prop yourself up, support yourself on your arm with pillows.
If you find it hard to run with a growing belly, there are other things you can do to keep your fitness levels up.
It is great to include a range of exercises in your regular training to target different muscle groups, have a broader fitness level and avoid boredom, according to Chitty.
Cardio or high intensity interval training will give you a quick boost while maintaining fitness levels, and a pregnancy-specific weight training programme will have a whole host of benefits.
Stronger muscles will give you better stability to deal with a changing centre of gravity, and stronger glutes can help relieve back pain. Increased weight and mass at the front of the body can affect the back, and can be counteracted by targeting strength.
Lifting your baby when it arrives will be no mean feat.
It’s important to listen to your body when exercising while pregnant, and it goes without saying, but always chat to your doctor before embarking on any pregnancy fitness programme.
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