Running And Pregnancy: A Possible Combination
It is a cause for amazement on the part of many people to see pregnant women performing exercise routines, although this is becoming more and more common. Not long ago, it was believed that sport and pregnancy were incompatible, especially in the case of the combination of running and pregnancy . However, nowadays it is almost a medical requirement.
Exercise during pregnancy benefits the oxygenation of both mother and baby. In addition, it allows the body to feel the impacts caused by the gestation period with less intensity.
Physical activity improves circulation and oxygenates the blood and brain. It also helps to minimize states of anxiety and stress that precede childbirth. As with medical follow-up during pregnancy, the exercises should be performed under the supervision of a specialist.
Pregnant runners: running and pregnancy
Running is a good option for pregnant women who practiced this sport before pregnancy. But if you are a pregnant woman who has never run before, it is recommended that you start with another sport. As an example, we can mention pilates, swimming or walking.
Running is a medium to high impact sport that needs supervision, just like other sports. The most important thing when practicing is to make sure it is a healthy and uncomplicated pregnancy. Otherwise, it is counterproductive for both mother and baby.
Another important aspect for the mother-to-be, when running, is to avoid risks. For example: running in the rain, over uneven terrain or steep descents. The possibility of falls is one of the biggest risks when combining running and pregnancy.
The dynamics during pregnancy
Although running and pregnancy are totally compatible, during the first trimester of pregnancy it’s possible that they don’t match as much. During this period, the hormones are stabilizing, which produces many changes in the woman’s body. This can make the mother feel that she doesn’t fit into any running pace.
After the first trimester, hormones start to favor the pregnant woman. From then on, some pregnant women are able to match running times as before pregnancy. But we should not forget that the most important thing is not to overdo the exercises, even if we are feeling in a good mood.
Finally, in the last trimester of pregnancy, it is recommended to slow down. The belly is already big enough to start making the mother more tired. In addition, this weight begins to leave marks on the lower back, hips and knees.
Running recommendations for pregnant women
It is necessary to be aware of some recommendations when starting to run. It is essential to make some changes to the usual training to ensure the well-being of both mother and baby.
- Medical approval. If the mother has run before, she must receive medical approval before continuing. With this, you will be sure that you are not putting your situation or the baby at risk.
- Above all, the mother-to-be must remember that the goal is to enjoy the moment. Then there will be more time to resume racing and competitions. During training while pregnant, a woman should focus more on exercise time than on miles covered.
- Control your heart rate. Pulses should remain between 140 and 145 per minute during training. If they get above, it is recommended to intersperse with a walk to recover the ideal heart rate.
- Adjust the pace of the race. As the pregnancy progresses, the pace should be slowed down to avoid injury to the legs or joints. It is also a preventive way to avoid falls that can harm the mother’s health status.
- Keep hydrated. Staying well hydrated is one of the most important challenges in pregnancy. During an exercise routine, water intake should increase to stabilize body temperature as well as to recover salts that are lost with sweating.
- Pay attention to your body. It is never recommended to push the body to the limit in terms of exercise. On days when the woman feels tired or short of breath, for example, she can do a less demanding exercise.
- Run with company. Running can be a good excuse to spend time with other pregnant women or play a sport with your partner. Playing sports in a group generates extra motivation. Even more so in special situations, such as pregnancy.
The benefits of combining running and pregnancy are many, but there are precautions you should take. As in other phases of life, sport can generate positive changes during pregnancy as well.
