Should you run when you’re pregnant?

 

At this early phase, you’re likely going to need to maintain the fascinating news under wraps, so it can be tough to locate reliable sources of information on running and pregnancy. Here’s our advice for newly expectant mums throughout the first trimester (0-13 weeks).

So long as you listen to your own body and make it easy, there’s no reason why you need ton’t continue running while pregnant. In fact there are lots of benefits to staying active throughout your pregnancy, also from combatting morning illness and assisting you to sleep better to preparing you for an easier birth.

Historically, it was thought that conducting during pregnancy was not good for a girl in a ‘delicate condition’. But this wasn’t based in reality, and doctors now agree that if you’re in great health and you already run, then continuing to run is absolutely safe when pregnant.

Having said that, it is not a fantastic idea to try a fresh high-intensity sport for the very first time if you are pregnant. If you are not a regular runner, stick with walking or walking low-impact sports such as swimming.

During early pregnancy, you’ll find that you will naturally slow down. Do not beat yourself up about it, listen to your body and operate at a pace that feels manageable. Keep it comfortable and conversational, in no more than 70 per cent effort.

If you feel like running each and every single day, that’s fine. But if you fight to keep a formerly easy pace the day following a large session, you are aware that it’s time to ease off on the frequency and seriousness of your sessions. Try mixing it up with some swimming — it is an excellent low impact form of exercise that’s ideal during pregnancy.

You might have noticed that pregnant women should avoid hot baths, saunas, hot tubs and so forth. Raising your core temperature too much through the first trimester carries a possibility of birth defects, so it’s wise to prevent overheating throughout exercise. You might well feel ill while jogging, if so, take it down a notch: stroll for a little, breathe easy and drink small sips of water. If it doesn’t feel right, stop and try again another day when you are feeling better. Attempt not to exercise on a totally empty stomach: for most that is when the nausea strikes hardest.

 

You will find you will need to factor in pee stops throughout your run: plan your route to pass by toilets you can get.

If you’re feeling so exhausted you can barely break into a walk let alone run, that’s okay. Do not beat yourself up if you skip a day or 2, or maybe a week or more if you don’t feel like exercising.

While pregnant, the body releases a hormone called relaxin. It’s designed to Help your ligaments make more elastic, and permit your pelvis and belly to enlarge to accommodate the infant and facilitate the birth.

However, relaxin is discharged from the beginning of your pregnancy and in addition, it affects all kinds of areas you might not always wish to get too relaxed. Any of your joints and ligaments can be affected, in order for pregnancy you’re more prone to injury; ankle sprains in particular. Avoid running on rough floor and strengthen your feet and lower leg muscles to make sure your ankles remain injury-free.

If you’ve entered a race and you have been training hard for it, it can be frustrating to realise you will not be able to reach your race goal. If you would like to (and feel up to it) you can still race, though you are going to need to be ready to get it done in a less intense rate.