Running is uncomplicated, accessible and easy. Generally, running is a safe activity and many pregnant women continue to run throughout pregnancy. But if you have never run before, now is not the time to start.
There have been numerous studies over the years looking at the safety of running in pregnancy. Providing you listen carefully to your body and take it easy, you and your baby can benefit. Follow these guidelines if you plan to continue your running regime during pregnancy:
- Starting and finishing the run. Now, more than ever before, proper stretching before and after a running session will help to prevent injuries. Relaxin, the hormone that relaxes your ligaments during pregnancy to allow the pelvis to accommodate the birth of the baby, is working throughout pregnancy. Loose joints and ligaments make you more vulnerable to injury so be careful to concentrate on stretches for your large muscles – your hamstrings, quadriceps, calf muscles, Achilles tendons and lower back muscles. Gentle easy stretching is the best – never bounce
- Hear your body. At different stages of your pregnancy, you will need to modify the intensity, frequency, and speed of your runs. Listen to what your body is telling you. Remember that you are running to maintain fitness, rather than to train, so don’t push your pace or your distance. Stop and walk if you feel any contractions (rhythmic tightening of the lower abdomen) or ligament pain. Stop if you experience pain, persistent contractions, leakage of fluid, fatigue, dizziness or any other problem
Running in Early Pregnancy
As soon as you know you are pregnant, be sure to stop any racing, speed work, or vigorous long runs. Bouts of nausea and fatigue are common during the first few months of pregnancy. Many pregnant runners find that running in the morning is better than later in the day. It might help to try running outdoors in the fresh air rather than on a treadmill in the gym.
During the first trimester, you may feel fatigued. Schedule your run at a time of day when you feel least tired and don’t push yourself. If running seems too much on one day, go for a brisk walk, do a few laps in the pool, or cycle on a stationary bike instead of your regular run.
Running with tender, swollen breasts is uncomfortable. Invest in a sports bra, or a good supportive bra with side adjustable straps. As your pregnancy progresses, you may need to move up to a larger size. Frequent urination is one of the challenges of pregnancy, for fit and sedentary women alike. Cutting back on your fluid intake is not wise as you need to keep yourself well hydrated. Make sure there is a public toilet on your running route in case of emergencies!
Running in later pregnancy
At four to seven months you may feel your best, but you are also likely to be aware of the added weight you’re carrying, and of minor aches and pains. This is the time to slow down, decrease your mileage, and consider some alternatives to running.
Try to cut back your mileage by 30 to 40% by the second trimester and by as much as 70% in the last weeks. Some women stop running altogether because of the extra weight and abdominal pressure. Be aware that your running gait will have changed, so do be careful on uneven terrain or in busy traffic.
If running becomes uncomfortable during the latter half of pregnancy, consider non-weight-bearing options for exercise. Swimming, walking, low impact aerobics, cycling and yoga are popular.