Running during pregnancy has been and continues to be a controversial issue in which clear answers seem often hard to find. This is because there is no right answer for everybody. Individual factors need to be taken into consideration.
If running is a new to you, don’t start during pregnancy. Running in and of itself does involve some impact that can be hard on the joints when you’re not accustomed to this type of exercise. Try a specifically prenatal fitness class or a non-impact machine at the gym where you can start at a nice low level.
The single most important thing to remember about exercising during pregnancy is that you pay attention to and honor your body. If your body is tell you to stop, then you must listen to it.
Relaxin: This hormone runs through your body during pregnancy, leaving your joints less stable as it prepares your body to accommodate the delivery of your baby. The risk of injury here is increased. Balancing your workout with strength training, yoga, and light stretching will help to maximize stability and prevent injury.
Heart Rate Intensity: The talk test is the easiest and most reliable way for an individual to determine what is safe. 1-2 minutes of comfortable conversation is a good guide to know that you are in the safe zone.
Footwear: Make sure the footwear you select is right for you. This goes for running even when you’re not pregnant. However, when selecting footwear during pregnancy, recognize that your feet may change. It is important to monitor your footwear and it’s compatibly with your feet.
Hydration: Stay hydrated by drinking before, during, and after exercise. Lots of water taken frequently in small sips tends to be the most effective approach.
Caloric Intake: Pregnancy requires an additional 150-200 kcals per day. On exercise days, make sure you throw in a few more “quality calories.”
Heat Dissipation: Take care to wear clothes that will allow you to release heat. Make sure the weather is appropriate, and don’t run on extremely hot days.
Contraindications: Don’t run if you suffer from pubic symphisis, joint pain, or lower back pain. Pregnancy-related contraindications include pregnancy-induced hypertension, incompetent cervix, placenta previa, threatened pre-term labor, and bleeding.
Have fun.
