Running is a fantastic kind of exercise since it improves your muscles, increases your endurance, and helps you clear your mind. If you’re pregnant, you might be wondering if it’s safe to continue doing this form of exercise for the entire nine months.
Your typical jogging programme may need to be modified as your body expands and changes to support a developing baby. But don’t despair! Running during pregnancy is not always dangerous. If you’ve previously established a running routine and have received clearance from your doctor, you can run with a bun in the oven.
Here’s everything you need to know about jogging safely while pregnant.
Is it safe to run when pregnant?
If you are healthy and your pregnancy is deemed normal, it is okay to continue or begin regular physical activity, according to the American College of Obstetricians and Gynecologists (ACOG). Contrary to what you may have heard from well-meaning family or friends, exercise movement (such as running) is unlikely to damage your kid.
A 2018 research of almost 1,300 pregnant women discovered no link between running and low birthweight or premature delivery.
Having said that, it’s still crucial to talk to your OB/GYN about your fitness habit. Before beginning or continuing any running routine, acquire permission from your doctor.
Running Health Benefits During Pregnancy
Running during pregnancy, like running at any other phase of life, increases cardiovascular health, muscle strength, and agility. However, it also has pregnancy-specific advantages.
“Women who run acquire less weight during pregnancy and have infants that are delivered at a healthy birth weight,” says Sherry A. Ross, MD, OB/GYN and women’s health specialist at Providence Saint John’s Health Center in Santa Monica, CA. “Exercise also lowers or prevents a woman from acquiring gestational diabetes, which can result in serious issues for the baby.”
Maintaining your running routine benefits not only you, but also your kid! “Women who exercise throughout pregnancy have a general sense of well-being that translates over to the baby’s well-being,” Ross adds.
“Exercise throughout pregnancy enhances a baby’s heart’s vascular smooth muscle. It has been demonstrated that this cardiac ‘programming’ can, in the long run, reduce a baby’s vulnerability to heart disease.”
The Dangers of Running While Pregnant
Of course, running while carrying a baby comes with certain hazards. “Pregnancy has an effect on a woman’s balance and coordination,” Ross observes. “Carrying more weight, especially in the belly area, makes the centre of gravity for a pregnant woman very unstable.
Even seasoned exercisers might be surprised by the physical changes of pregnancy that leave you wobbly on your feet.”
Trips and falls are two of the most serious dangers of jogging while pregnant. “Exercises that put pregnant women at risk for falling or tripping might lead to undesired problems to the baby. Any unexpected slips might endanger both mother and child,” adds Ross.
If you have a heart or lung problem, preeclampsia, placenta previa, or are carrying multiples, you should also see a healthcare provider about the safety of jogging. Running may increase the chance of problems during pregnancy.
Running Safety Tips While Pregnant
Most women who had a jogging routine before to pregnancy can continue to do so safely and healthfully with the help of a healthcare practitioner. However, this may need some changes. Try these suggestions.
Purchase Assistive Equipment
Pregnancy brings with it a flurry of new goods to buy—and not only for your nursery! If you want to continue jogging over your nine-month period, you may wish to invest in some additional equipment to help your efforts.
A good pair of running shoes is essential for cushioning your joints and supporting your feet. (Please keep in mind that your feet may enlarge during pregnancy, so buy a size bigger.) A belly band and a supportive sports bra are also recommended.
Consider a Run/Walk combination
There’s no shame in combining jogging and walking when pregnant, especially when an expanding belly and ligament-relaxing hormones make running more difficult.
“I love walking when pregnant!” exclaims personal trainer Holly Roser, CPT. “Walking is considerably more pleasant and will still raise your heart rate, providing you with the cardiovascular activity you need to stay healthy. When you’re feeling more out of breath than usual, power walking or intermittent walking in the middle of a run are both excellent options.”
Bring It Inside
If you have access to a treadmill, running on crowded streets, where poor weather and traffic increase your risk of injury, can be a safer alternative.
“It’s probably preferable to hop on a treadmill if it’s rainy outdoors or over 74 degrees,” Roser explains. “All factors are under my control. There are no automobiles on the street, you are less likely to collapse, and you can easily alter the difficulty.” (Plus, you always know you can pull over and use the restroom!)
Nutrition and Hydration
Staying hydrated and eating a nutritious diet is critical throughout pregnancy, and none more so than during exercising.
The ACOG suggests consuming 8 to 12 glasses of water per day while pregnant, but if running causes you to become thirsty, drink to your thirst level. During your second and third trimesters, you can continue to add more calories to your everyday diet. Unless told otherwise by your doctor, recreational jogging will not need a higher calorie intake than this.
Trimester Differences
There are some little tweaks you can make as your baby grows to maintain jogging a pleasant part of your routine.
Running Suggestions during the First Trimester
During your first trimester, exhaustion and nausea may make it difficult to get out of bed, let alone run. Still, the more you can move your body, the better you will feel.
Roser suggests giving yourself grace throughout the first trimester of your pregnancy. “Now is the time to replenish yourself and relax.
“You’re making a life for yourself, and your body is doing a lot of effort,” she says. “Taking a stroll outside might assist with morning sickness and exhaustion. Pay attention to your body and choose what works best for you.”
Running Suggestions during the Second Trimester
Running successfully in your second trimester may depend on having the correct physical support. “Running in this trimester may necessitate an extra supportive bra and a belly band,” Roser advises. “The belly band is fantastic for preventing round ligament strain and providing your tummy additional support when running.”
Meanwhile, when running during this trimester, pay attention to your bodily demands.
Taking more frequent rest times, staying hydrated throughout the workout, and taking more restroom breaks are all beneficial.
Third Trimester Running Suggestions
As you near your due date, bear in mind that you may not be able to continue your jogging routine as you did earlier in your pregnancy—and that’s alright. You’ll be back to your normal physical self in no time. It may be appropriate to transition to a lower-intensity workout during your third trimester.
“Running in your third trimester is definitely not pleasant,” Roser explains. “Your centre of gravity has entirely altered, having weight in front of your body, which might lead you to be off balance and strain a muscle. I’d suggest switching to the elliptical or power walking for your workout.”
A Message From the Fitness India Show
You don’t have to quit running because you’re carrying a developing baby. If it was a preferred kind of exercise before pregnancy, you can continue to do so as long as your doctor approves.
However, if you’ve never run before, pregnancy is definitely not the greatest time to start. Put your urge to run on hold for a few months—and add a jogging stroller to your wish list! You can take your kid on the road once he or she is born.
