Running And Pregnancy, A Possible Combination
It is always a cause for amazement to see pregnant women complying with demanding exercise routines, although it is becoming more and more common. Until recently, it was believed that sport and pregnancy were incompatible, especially in the case of the combination of running and pregnancy. However, today it is almost a medical requirement.
Exercise during pregnancy benefits the oxygenation of the mother and the baby. In addition, it allows the body to suffer with less impact the changes caused by the gestation period. Physical activity improves circulation and oxygenates the blood and brain. It also helps to minimize anxiety and stress states prior to childbirth. Like medical control, exercise during pregnancy should be done under the supervision of a specialist.
Pregnant runners : running and pregnancy
Running is a good option for pregnant women who practiced this sport prior to their management status. If it is a mother who has never run before, it is advisable to start with another sport. As examples, we can list Pilates, swimming or walking.
The running is a sport of medium to high impact to the monitoring needs like other workouts. The most important thing when practicing it is to be sure that it is a healthy and uncomplicated pregnancy; otherwise, it is counterproductive for both mother and baby.
Another important aspect for the future mother, when running, is to avoid risks. For example: running in the rain, on uneven terrain or steep descents. The possibility of falls is one of the greatest risks when combining running and pregnancy.
Dynamics during pregnancy
While running and pregnancy are fully compatible, during the first trimester of pregnancy they may not fit. During this time, hormones are stabilizing, causing many changes in the woman’s body. This can make the mother feel that she is not adjusting to any jogging pace.
After the first trimester, the hormones are in favor of the runner. During this time, some pregnant women manage to match their pre-pregnancy scores; the most important thing at this point is not to overdo the exercise despite feeling good.
Finally, in the last trimester of pregnancy it is advisable to slow down. The belly has become big enough to start to tire the mother. Also, this weight begins to leave marks on the lower back, chains, and knees.
Running recommendations for pregnant women
S and requires taking into account certain recommendations to the time to start running. It is essential to apply some changes to the habitual training to guarantee the well-being of the mother and the baby.
- Medical approval. Before continuing to run, the pregnant woman must have the approval of her doctor. By doing this, you will be sure that you will not put yourself or the baby at risk.
- Above all, the future mother must remember that it is about enjoying her moment; there will be time to resume racing and competitions. During your pregnancy training, you will need to focus more on time than kilometers.
- Control the heart rate. Your heart rate should be between 140 and 145 per minute during training. If they are above, it is advisable to start a walk until you regain your rhythm.
- Adjust the rhythm. As the pregnancy progresses, the rhythm should be slowed down to avoid injury to the legs or joints. It is also a preventive way to avoid falls that could harm the mother’s condition.
More things you should know: running and pregnancy
Next we are going to tell you more points that you cannot forget if you want to run while pregnant. Remember that your care and that of your baby is essential to achieve good results.
- Maintain hydration. Being well hydrated is one of the most important challenges in a pregnancy. During an exercise routine, water intake should be increased to stabilize body temperature, as well as to recover the salts that are lost through sweating.
- Pay attention to the body. It is never advisable to push the body to the limit in terms of exercises. On days when there is exhaustion, fatigue or shortness of breath, it is preferable to do a less demanding sport.
- Running accompanied. The running can be a good excuse to share with others or play a sport pregnant with the couple. Group sport generates extra motivation, and much more if there are special situations, such as pregnancy.
The benefits of combining running and pregnancy are several, but there are precautions that we must take. As in each of the stages of life, sport can cause positive changes also during pregnancy.
