Pregnancy interrupts many things in a mother’s life. There are changes in diet, chores and for moms who love running, they have to decide whether to continue running or suspend running until after delivery.
The majority of women suspend their running when pregnant. This is understandable but there is evidence that shows pregnant women can continue running while pregnant and running when pregnant has benefits. Pregnant women can continue running in their first trimester, second trimester and even third trimester.
Case Studies Of women running while pregnant
The proof of pudding is in eating. The best person to to tell us whether it is safe to run while pregnant is a pregnant runner. Read the account these pregnant runners,Rebecca, Amelia Hill and Ashley.
Benefits of running exercise while pregnant
- Running exercise while pregnant helps limit excess weight gain.
- Running exercise while pregnant keeps your mood up.
- Running while pregnant can ward off pregnancy-induced hypertension and other prenatal problems.
- Women who exercise before and during pregnancy generally have less complicated pregnancies and births.
Despite the benefits, most people have are very sceptical about running while pregnant. The fear has to do with the fact that running is a physically exhausting exercise. That may be true but when done correctly running is safe during pregnancy.
Risk of Running During Pregnancy
During pregnancy your body undergoes many changes. The major change is the softening of bones and ligaments. These softening mean you are more susceptible to injury. Your temperature regulation mechanisms goes haywire, you can easily over heat and damage the foetus. Highly demanding exercise can deprive the baby in the womb much needed oxygen.
Safety of running during pregnancy
Doctors now agree that moderate exercise during pregnancy is good for both mother and baby. The keyword here is “Moderate” running while pregnant is not business as usual. You need to adjust downward your speed and intensity. Good places to run are on soft surfaces such as grass, treadmill and running track.
In an article about female runners and pregnancy “Jane Hahn, senior editor for Runner’s World Magazine, believes many experienced runners can continue to run at least part-way through their pregnancies provided their doctors are aware of their exercise.
Safety Guidelines to follow for those who choose to continue running while pregnant
If you do decide to continue to run, here are some guidelines:
- Don’t run to exhaustion.
- Don’t run at high levels of intensity (e.g. sprinting)
- Avoid running in extreme heat.
- Always stay hydrated
- Eat a balanced diet, eat before racing and eat immediately after running.
- Always listen to your body and to your baby. If you feel something is wrong, it probably is.
- Use a heart rate monitor to monitor your heart rate. Be cautious of an elevated heart rate.
- If running feels too uncomfortable, consider other exercise, such as swimming or aqua-jogging, to keep fit. An exercise bike will help you to keep fit.
When to Stop running
If you develop any of the following symptoms, you should stop running immediately and consult a doctor:
-Bloody discharge or amniotic fluid leakage from the vagina
-Sudden swelling of the ankles, hands or face
-Persistent, severe headaches or visual disturbance
-Elevation of pulse race or blood pressure that persists after running.
-Excessive fatigue or any palpitations or chest pains
-Persistent contractions (they may suggest the onset of pre-mature labor)
-Unexplained abdominal pain