Running in the first trimester is altogether different from that in the third trimester, however, has a lot more benefits for the mother improving the quality of sleep and controlling weight gain.
Is it Safe to Run during Pregnancy?
If one has an excellent health, running is a yes for them, but those having medical conditions or complications, they should avoid it altogether. Running should be practiced when a woman is comfortable with it. In case a woman is starting it for the 1st occasion, warming up for 5-10 minutes through stretching and walking followed by slow jogging for 5 minutes for every session is recommended. One should exercise for 20-30 minutes on all or most of the days in a week.
Note: Stay cool while exercising
Running tips for the First Trimester
- Hydration: Drink ample amount of water before, during or after the run while monitoring the hydration to weigh after it. Also, check the urine color to know whether or not you are drinking ample water. Drink plain water instead of other liquids.
- Skin protection: Wear a hat and apply a sunscreen with SPF 30 to prevent Melasma.
- Staying cool: Wear loose-fitting and comfortable clothes
- Wear shoes: To support the feet and ankles
- Wear a supportive bra: Buy an adjustable and supportive sports bra which can expand with the growing breasts.
Tips for the Second Trimester
- Balancing: Avoid running on rocks, debris, and other obstacles that may cause a fall.
- Choose the right running path: Some may prefer straight lines of a long-running path to prevent the joint pain and emergency.
- Support the belly: Wear a belly support band
Tips for the Third Trimester
Be careful during this trimester too. Listen to the body and take a break while merely taking a walk instead of running.
Signs that you’re pushing too hard
Do not run too much which may cause breathlessness and identify the warning signs such as:
- Feeling pain in the joints and ligaments after a workout.
- Feeling exhausted after it
- Sore or weak muscles after exercising
- Heart rate in the morning is more than ten beats higher than the normal
Warning Signs when Exercising
- Dizziness or feeling faint
- Having chest pain, vaginal bleeding or the contractions
- Any symptoms of breathlessness.
When Is It Not Safe To Run?
- Any degree of cervical incompetence found in the monthly checkup
- A high BP at the start of the trimesters
- Avoid beginning any hard practice routine including running while pregnant
- Having multiple gestations
Benefits of Running While Pregnant
- Lowers the risks of severe complications like Gestational Diabetes, Preeclampsia, and a C-section.
- Eases Back pain, Nausea, Constipation, etc
- Controls weight gain with a having a better posture
- Increases the level of energy avoiding the Fatigue
- Strengthens the heart and blood vessels by increasing the blood circulation and volume by 50%
- Running prevents the swelling of the extremities and Edema
- Maintains the physical health throughout the gestation period reflecting in labor. Women will have a shorter duration of the delivery thereby lowering the chances of the fetal distress while having an instant recovery.
- Avoids the breathing problems
- A healthy heart
- Helps in reducing the body fat
- Prevents behavioral and neurological problems in the child.
- Improves the quality of the sleep
- Lowers the risk of delivery complications
- Endorphins (hormones) from the brain will keep one active thereby reducing the risk of Post-natal depression.
Challenges and Coping With Them
- Drink plenty of water for hydration as running can increase the chances of dehydration that will reduce the blood flow to the uterus.
- Warm up with stretching sessions before and after running with precautions that lower the risk of any injury.
- Go to the washroom often as one may need to pee more due to the pressure on the bladder.
- Wear supportive bras during running to provide extra support to the enlarging breasts.
- Take shorter and slower steps once entering the second trimester.
- Wear a unique pair of shoes with perfect fitting and support to prevent the joints from swelling.