Running and Pregnancy: A Possible Combination
It always seems amazing to see pregnant women performing demanding exercise routines, even though it"s becoming more and more common. Until recently, it was believed that running and pregnancy were incompatible. However, today it"s almost considered a medical requirement for pregnant women to exercise.
Exercising during pregnancy benefits the mother and baby"s oxygenation. It also allows the body to suffer less when undergoing changes during the gestation period.
Physical activity improves circulation and oxygenates the blood and brain. It also helps minimize anxiety and stress prior to childbirth. Like medical monitoring, exercise during pregnancy should be done under the supervision of a specialist.
Pregnant runners: running and pregnancy
Running is a good option for pregnant women who practiced this sport prior to conceiving. For mothers who have never run before, it"s advisable to start with another sport. For example, pilates, swimming or walking are good options.
Running is a medium- to high-impact sport that needs supervision as well as other training. The most important thing when running while pregnant is to be sure that your pregnancy is healthy and uncomplicated. Otherwise, running is counterproductive for both the mother and baby.
Another important aspect for the future mother is to avoid risks when running. For example: don"t run in the rain, on uneven ground or on steep hills. Accidentally falling is one of the biggest risks when combining running and pregnancy.
The dynamics of running while pregnant
While running and pregnancy are fully compatible, it may not be a great idea during the first trimester. During this time, hormones are stabilizing and cause changes in the mother"s body. This can make mothers feel like they cannot adjust to the rhythm of running.
After the first trimester, hormones make running more favorable. During this time, some pregnant women manage to match their pre-pregnancy records. The most important thing at this point is not to overdo exercise, despite feeling good.
Finally, in the last trimester of pregnancy, it"s a good idea to slow down. Your belly will have become large enough to begin to cause fatigue. In addition, this weight begins to irritate the lower back, hips and knees.
“Exercise during pregnancy benefits the mother and baby"s oxygenation and allows the body to suffer less during the changes that take place during gestation."
Running recommendations for pregnant women
It"s necessary to take certain recommendations into account when starting to run. It"s essential to make some changes to your usual training routine to ensure your own welfare and that of your baby.
- Medical approval. Before continuing to run, pregnant women should have the approval of their doctor. This will help you be sure that you won"t risk your health or your baby"s.
- First of all, the future mother must remember to enjoy this moment. There will be time to resume races and competitions. When training while pregnant, you should focus more on your time than on your mileage.
- Control your heart rate. Your heart rate should be between 140 and 145 beats per minute during training. If your heart rate goes above this, it"s advisable to start walking until your heart rate recovers.
- Adjust your pace. As your pregnancy progresses, you should reduce your pace to avoid injuries to the legs or joints. It"s also a preventative measure to avoid falls that could harm the mother"s health.
- Stay hydrated. Being well-hydrated is one of the most important challenges in a pregnancy. During an exercise routine, your water intake should increase to stabilize your body temperature, as well as to recover the salts that are lost with sweating.
- Pay attention to your body. It"s never advisable to take your body to the limit in terms of exercise. On days when you"re exhausted or tired, it"s preferable to do a less demanding sport.
- Run with a friend. Running can be a good reason to connect with other pregnant women or to do it with your partner. Group sports generate extra motivation, especially if there are special situations, such as pregnancy.
There are several benefits of combining running and pregnancy, but there are precautions that we must take. As in every life stage, sports can cause positive changes during pregnancy.