Tips For Running While Pregnant And Is It Safe

Staying physically active throughout your pregnancy improves your mood and increases your energy levels. It also reduces the risk of preeclampsia, preterm birth, gestational diabetes, and other pregnancy complications. But is running while pregnant safe? And if it’s indeed safe, how often should you run?

Running during pregnancy benefits not only the mother but also the developing baby. However, you have to adjust to your routine to ensure your safety. So before putting on your running shoes and knee braces, here are some things that you should know about staying active throughout your pregnancy.

Is Running While Pregnant Safe

Listening to your body is the key. If you’re healthy, you can continue running during your pregnancy. But if you have complications or existing medical conditions, you shouldn’t run at all. It’s always good to consult your doctor before starting any exercise routine during pregnancy. If your doctor tells you that it’s okay, go ahead and run.

Benefits of running while pregnant

Exercising during pregnancy benefits your physical and mental health. Running can also help prevent postpartum depression and gestational diabetes, apart from shortening labor time.

Moreover, it improves cardiovascular fitness and strengthens the lungs, heart, and blood vessels. Running can give you a quick physical and mental boost when feeling down or tired.

Apart from these benefits, running while pregnant can help reduce backaches, swelling, constipation, and bloating. It also improves muscle tone and endurance. In addition, it promotes healthy weight gain during pregnancy and weight loss after pregnancy.

Running while in your first trimester

Running is deemed safe for pregnant women, but it’s still important to learn how to correctly incorporate it into your exercise routine. Staying hydrated is particularly important when you’re running while pregnant. Drink plenty of water throughout your run to replace the fluids you lost while sweating. Check your urine color to make sure that you’re getting enough fluids. You have to increase your fluid intake if it is dark yellow.

Also, avoid jogging in humid or hot weather. Choose loose-fitting clothes made of breathable materials to stay cool while running. Don’t forget to apply sunblock or lotion with SPF 30 and wear a hat to reduce or prevent melasma. During summer, it’s best to run early in the morning or late in the afternoon.

You should also wear proper running shoes. It should be cushioned and fit well. Wearing a supportive bra is also essential. Get a supportive sports bra that you can easily adjust to support your breasts.

Running during the second and third trimester

Pregnant women will find that their center of gravity changes as their belly grows. Since it makes them more susceptible to falls and slips, it’s best to avoid running paths or trails with natural obstacles like tree roots, debris, and rocks.

It would be best if you also considered the running path. Some women prefer straight tracks because they don’t have to make turns while running. Regardless of your choice, make sure that the course feels comfortable on your joints.

Don’t forget to support your belly. Consider investing in belly support bands if you feel uncomfortable while running. Furthermore, you should always bring your phone and ensure you are in a safe place.

Tips for Running While Pregnant

You could continue your usual distance and pace if you were fond of running before pregnancy. Pregnant women must have at least 20-30 minutes of moderate-intensity exercise every week. So if you want to stay active, here are some tips for running while pregnant.

Don’t forget to warm-up

Walking and stretching are good warm-up exercises before running. Do this for at least five to 10 minutes to prepare your body. Then, jog slowly for at least five minutes and walk for another five to 10 minutes to cool down.

You can do it faster if you’re not tired yet or gradually increase the distance every week. Don’t feel pressured to pick up your pace or distance. You’re pregnant, so you’ll run slower as your belly grows. The best thing you can do is adjust the exercise routine to fit your needs.

Pay attention to your body while running. Take breaks or slow down if you’re out of breath or feel joint pain after or during the workout. If you feel tired instead of invigorated after exercise, it’s another sign that you should slow down.

Include strength training in your routine

Pregnancy makes you more prone to joint and muscle injury, so it’s good to include strength training in your routine. Light weightlifting, lunges, and squats can help strengthen your joints and muscles.

It would be best if you also considered running in areas with bathrooms. Since the baby’s extra weight adds pressure on the bladder, you will urinate more often. Thus, you should pick running paths near your home or areas with public restrooms.

Maintaining a healthy diet is also essential. Pre-exercise snacks like fruits can improve your energy levels during a workout. And after exercising, eat a serving of proteins, carbohydrates, and healthy fat.

Conclusion

Running during pregnancy has positive effects on your mental and physical health. It improves mood swings, eases back pain, and reduces constipation. Just remember to do everything in moderation. If you want to make sure that it’s safe for you to run while pregnant, you can always seek advice from your doctor.

About The Author

AthletePath Staff

We are a team of enthusiasts and professional athletes thriving to provide you with helpful advice on buying everything you may ever need to become a better athlete.

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