Running And Pregnancy: A Possible Combination

It always makes people watch an extra time when pregnant women perform demanding exercise routines, even though it is becoming more and more common. Until recently, it was thought that you could not combine running and pregnancy. But today it is a strong medical recommendation that pregnant women should exercise.

Exercise during pregnancy benefits the mother and the baby’s oxygenation. It also makes the body better able to handle and handle the changes that occur during pregnancy.

Physical activity improves circulation and oxygenates the blood and brain. It also helps reduce anxiety and stress before childbirth. To be on the safe side, exercise should be performed under the advice of a midwife or doctor.

Pregnant runners: Running and pregnancy

Running is a good alternative for pregnant women who are used to running even before they become pregnant. For women who have never run before, it is recommended that they start with other exercises, such as Pilates, swimming or walking are good options.

Running has a medium to high load on the body that needs monitoring. The most important thing when you run while you are pregnant is to make sure that the pregnancy goes well and is uncomplicated. If this is not the case, running is not recommended as it can adversely affect both the woman and the baby.

Another important aspect for the expectant mother is to avoid risks when she runs. For example: do not run when it is raining or snowing, on uneven ground or on steep slopes. Falling by mistake is one of the biggest risks when combining running and pregnancy.

The dynamics of running and pregnancy

While running and pregnancy are fully compatible, it is not a good idea to do so during the first trimester. Then the hormones are stabilizing and causing changes in the woman’s body. This can make women feel that they can not adapt to the rhythm.

After the first trimester, the hormones make it easier to run. Then it will also be as easy for some women to run as before the pregnancy. The most important thing is not to overdo the training, even though you feel that it is going well.

Finally, during the last trimester of pregnancy, it is wise to reduce the intensity of exercise. Your stomach will be big enough to start making you extra tired. In addition, the weight begins to take its toll on the lower back, as well as your hips and knees.

Advice for when to train running during pregnancy

It is important to consider certain recommendations when running during pregnancy:

• Medical approval. Before pregnant women start running, they should have the approval of their doctor. It helps you to be sure that you do not risk your own or your child’s health.
• The expectant mother must remember to enjoy the moment. It is better to resume competitions and races later. When exercising while pregnant, focus more on your time than on the distance you run.
• Keep track of your heart rate. Your heart rate should be between 140 and 145 beats per minute during exercise. If your heart rate exceeds this, it is recommended that you start walking until your heart rate returns to normal.
• Adjust your pace. As your pregnancy progresses, you should slow down to avoid injury to your legs and joints. It is also a preventative measure to avoid falls that can cause harm to the mother and the fetus.

• Drink water. Getting enough water to maintain a good fluid balance is one of the most important things during pregnancy. During exercise, water intake should increase to stabilize body temperature. Also pay attention to salts and electrolytes lost through sweating.
• Pay attention to your body. It is never wise to push your body to the limit when exercising. On days when you are exhausted or tired, you should consider a less demanding activity.
• Run with a friend. Running can be a good reason to get in touch with other pregnant women or do it with your partner. Group sports provide extra motivation, especially in special circumstances, such as pregnancy.

There are many benefits to combining running and pregnancy, but you need to take certain precautions. Just like during all phases of life, exercise and training can give positive results during pregnancy.