No matter what kind of runner you are, you should […]
Publish date 07.09.2022
You can read it in 9 minut 26 views
If you are an active person and enjoy physical exertion, especially outdoor running, then you certainly don’t want to give up this activity when you are pregnant. If you are a runner then 9 months without training is a long time.
Pregnancy is a wonderful time in a woman’s life – a new life is being created, and soon the family will grow bigger. Many women take great care of themselves and are careful not to let anything happen to the baby. Hence the question arises. Can you run while pregnant? If so, how do you run during pregnancy? If not running, what to replace it with?
I will answer these and many other questions in this article. Find out everything you need to know about running while pregnant!
More and more people believe that movement during pregnancy is important and even advisable. We move away from the old views that a woman only needs to rest. However, not every woman can afford this kind of physical activity. It all depends on:
Not all women’s pregnancies go the same way. Some enjoy the whole 9 months, others have complications or have to spend a certain stage of pregnancy in bed.
Feeling unwell? Don’t force yourself to be physically active. Every pregnancy goes differently. One day you may feel great, and the next you may not. Some women struggle with vomiting, lack of energy, and mood changes even for several months.
If you feel better and have the energy to run, see how your body reacts to this activity.
“What? I’ve run before. My body is used to running and doing exercises.”
Yes, this is true. However, during pregnancy there are many changes in the body. You can never be sure how your body will react to standard stimuli. After all, even your favorite foods often make you nauseous and vomit sometimes, right?
Is running safe during pregnancy? This is a question you are probably asking yourself when it is your first pregnancy and you want to be active. You are worried about the baby’s health – it’s normal to have doubts that it may affect the baby in some way.
This is why you need to go to your gynecologist who is managing your pregnancy. The doctor will know if the pregnancy is going well and if there is any danger – whether running will be safe in your case.
If your gynecologist forbids you to run – don’t do it. Even if you feel well. You should always follow your doctor’s guidelines because they know what condition you are in and what you can and cannot do.
If the gynecologist does not have any contraindications, you can ask what exercises will be appropriate and how active you can be.
What’s more, if you are a runner then you should ask your physiotherapist about exercises for the pelvic floor muscles. These are muscles that are highly stressed when you are expecting. The addition of running strains them even more. That’s why proper strengthening and relaxation exercises are so important.
You can only run while pregnant if you have already been running long before you found out about it.
Why do I need to be an advanced runner?
Such training leads to fatigue, and in pregnancy, this fatigue will certainly be faster. If you know what the signs of your exhaustion are then you will know when to stop running.
Moreover, by training beforehand, your muscles and body are strengthened. Therefore, you will be able to run more easily, even with a load (your growing belly;) ).
There are also contraindications when you can’t run or do other exercises.
However, be sure to consult with your gynecologist.
When you are running during pregnancy you must pay special attention to how you feel. You must not underestimate any symptoms.
You should stop your training if:
Listen to your body and your gynecologist. If something is wrong, consult with the doctor. Better be safe than sorry.
There is no single answer to this question. It all depends on you and your condition. As a professional runner, you certainly know how many kilometers you can run. However, you need to take into account the fact that the body tires faster during pregnancy and is changing. Do not disdain a good workout in the form of marches. They will allow you to maintain your running passion, and at the same time will not lead to exhaustion.
To feel comfortable when running during pregnancy you need to have an appropriate outfit.
What should you pay attention to when choosing the right running clothes?
right sports bra – your breasts also grow when you are pregnant – buy a larger bra for running. You will be more comfortable in it, and it will also support your breasts.
It is recognized that a person should drink about 2-2,5 liters of water per day. In a pregnant woman, this requirement increases to as much as 3 liters of water.
Therefore, when you go running, take a water bottle with you. It will hydrate your body when you are thirsty.
When it comes to drinking, choose water. When you’re pregnant, avoid sugary carbonated drinks, which are a source of sugar and contain artificial colors and preservatives. Also, beware of energizers and alcohol.
The right heart rate is important for normal running. When you run during pregnancy your HRmax should be 60-70%.
As a professional runner, I’m sure you’ve calculated it more than once. However, you must remember that during pregnancy your body weight changes = your Hrmax changes. Don’t worry, this value can be quickly calculated using Sally Edwards’ formula:
Hrmax = 210 – 0.5 x age – 0.022 x weight (kg).
But how do I know if my running heart rate is appropriate?
There are several ways to check it:
Running during pregnancy also involves choosing the right route. Why?
On the route, you may encounter holes, roots, or stones, which are easy to trip over. Then there is a likelihood that you will fall on your stomach. The consequences can be terrible.
Therefore, you should choose roads that are flat and soft. Not only will you avoid tripping, but such a route will be better for your joints and muscles because they won’t be stressed as much.
Run on trails that are close to home and those frequented by other runners so that you are not running alone.
When being pregnant, run with someone. Of course, this is not always possible, but very important. Suddenly while running you may feel unwell. It is a good idea to have someone with you at that time to help you, wait until you feel better or in the worst-case scenario call an ambulance.
If you don’t have someone to run with, and you’re afraid you might get hurt, go to the gym. At the gym, you can run on a treadmill. This is also a very good workout, regardless of the weather.
In addition, there is always someone at the gym. Therefore, if you feel unwell, the person exercising, a trainer, or a staff member can help you.
Being active during pregnancy, you must expect to see your doctor more often. He has to check whether you can continue to exercise freely and whether nothing threatens the health and life of the baby and yours.
What does the gynecologist check during such an examination?
1 trimester – the early months of pregnancy will be the best for sustaining physical activity. However, be sure not to overexert yourself, especially up to the 12th week of pregnancy. Why? Because during this period the functioning of the endocrine system, which is responsible for maintaining the pregnancy, normalizes. Miscarriages often occur during this period. Rest for a couple of weeks, and then after consultation with your doctor return to running. If you ran before pregnancy you can allow yourself to run short distances. However, remember to take care of yourself and watch your body.
2 trimester – during this period you can freely train if there are no contraindications from the gynecologist. However, you should not overdo it. Run max 4 days a week for about 30 minutes each. This is the optimal effort. Nevertheless, watch your body, if you feel tired, rest. Do not do anything by force.
3 trimester – during this period the belly is already really big, because of which the center of gravity changes and muscles, joints, and spine are increasingly overloaded. Moreover, there is a decrease in fitness and energy. A woman goes to the bathroom more often and her feet swell. During this period, it is best to give up running and rely on other physical activities, such as fitness, yoga, and swimming.
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