How to Run While Pregnant
Whether you are a serious or casual runner, you may be worried you will have to give up your favorite form of exercise once you are expecting. Fortunately, if you already run, your can probably run throughout your pregnancy. In fact, moderate activity for at least 30 minutes is shown to provide many health benefits to the expectant mother. Women who remain active during pregnancy typically have fewer problems with many of the common ailments associated with pregnancy, such as backaches, swelling, constipation and excess weight gain. They generally have more energy and have an easier time losing weight postpartum.
Things You'll Need
- Well-fitting, supportive running attire
Instructions
Talk to your doctor. Despite the many benefits of exercise during pregnancy, it is important to talk to your doctor about running. He knows your medical history and can discuss any potential dangers or complications. For example, women with pregnancy-induced hypertension, vaginal bleeding, preterm labor, or existing health conditions such as high blood pressure or heart disease, will probably be encouraged to find a milder form of exercise. At the least, your doctor will give you warning signs to look for that may indicate your body is not handling running while pregnant well. Maintain your fitness level. Don't expect to set any person records when you are pregnant. You may be surprised at how tired you are some days, about changes in your balance, or how good you feel on other days. Be flexible with your training, and take time off or back off the pace when you feel like, don't try to push through as you may have pre-pregnancy. Shop for comfortable and supportive clothing. A good sports bra and maternity shorts or tights with a supportive belly panel will greatly increase your comfort while running. It may be tempting not to invest money in things that will only fit for a few months, but well made, supportive workout wear will make your runs much more enjoyable. Drink water before, during and after running. Hydration is very important during pregnancy, even when you don't feel thirsty. Drink before you start exercising, and take a break every 20 minutes to hydrate. Listen to your body. There is no evidence that exercise increases the risk of miscarriage; however, you want to keep you and baby as comfortable and healthy as possible, which means knowing the signs that you should slow down. Shortness of breath, excessive fatigue or unusual pain are all signs you may be pushing too hard. If you experience a rapid heartbeat, dizziness, chest pain, shortness of breath, trouble walking, contractions or vaginal bleeding while exercising, stop immediately and contact your doctor.
