Not every woman can come to terms with the fact that her lifestyle changes dramatically with the onset of pregnancy. Many active people cannot imagine their life without playing sports. Everyone chooses for themselves a favorite activity to maintain physical fitness. Giving it up because of pregnancy is not easy. Sports are sometimes considered a mild form of addiction.
Running is the most enjoyable way to keep fit. It is a light, intense, and very rewarding sport. Running has few contraindications and is available to almost everyone. If a woman was actively involved in running before conception, she will want to continue this during the gestation period.
Can you run while pregnant? We will look at the main points you need to know about running during the gestation period in this article.
Is running during pregnancy safe?
Recreational running does not affect the gestational age and birth weight of the baby. The placental function does not change either. Moderate physical activity is acceptable during gestation. This confirms the safety of running.
The researchers noted that the continuation of jogging increases the risk of obstetric interventions. Most experts are sure that running is safe only for a certain period of gestation and in the absence of individual contraindications. It is recommended to engage in aerobic exercise for at least 150 minutes a week for women in position.
Ideal pregnancy period for running
It is not recommended to start running in the first trimester of pregnancy. The implantation of the embryo should take place safely and the hormonal balance will be adjusted. The risk of miscarriage is high until the second trimester.
The third trimester is also not the most favorable period. Firstly, the stomach at this time is already too big. Running is best replaced with brisk walking or swimming. Secondly, coordination of movements is disturbed and balance is lost.
The second trimester remains the ideal time for running during the gestation period. You can start jogging immediately with a decrease in the symptoms of toxicosis. The optimal training period is from the 16th week. This is the period when the woman’s body has adapted to the new hormonal balance, the stomach has not yet grown much and there is a surge of strength.
The baby in the second trimester is already protected by the placenta. Contraindications to running are usually absent if there is no fetal presentation.
Benefits of Running While Pregnant
Most of the benefits of running during pregnancy are not much different from the benefits of sports in general. Maintaining physical activity is a guarantee of health for any person. If a woman was involved in sports regularly before conception, abrupt cessation can have many more side effects than continuing. Consider the main benefits of running during pregnancy.
Calm running relaxes and relieves muscle and emotional tension. Regular jogging relieves negativity and increased anxiety. A woman in a position calms down and gets rid of increased muscle tone. Her emotional background is normalized.
Prevention of bad health
General malaise, back and lower back pain, cramps, and circulatory problems in the limbs are prevented by moderate physical activity in the form of running. Jogging is a great way to reduce or completely get rid of puffiness.
Prevention of depression
People who play sports are less likely to suffer from depressive disorders. Pregnant women are prone to developing this complex disease. Running keeps muscle activity, stimulates the production of endorphins, and normalizes sleep. The level of serotonin is maintained, the lack of which leads to depression.
Enrichment with oxygen
The cells of the body are enriched with oxygen during light jogging. This prevents the development of hypoxia in the fetus. Children of expectant mothers who practice running during pregnancy develop better, start talking earlier and suffer less oxygen starvation.
Who Shouldn’t Run While Pregnant?
There is a category of women who are better off not experimenting with running during the gestation period. These are those who have never been involved in any sport before. They are not prepared, the body is not adapted to the loads, and the muscles are too relaxed. This can provoke a heart attack, fainting, or overwork.
It is not recommended to run for pregnant women who are diagnosed with any problems with bearing. This may be placenta previa, threatened miscarriage, fetal hypoxia, fetal growth retardation, or polyhydramnios.
Running during pregnancy is prohibited if women have chronic diseases and other health problems. This includes prolapse of any degree and other heart diseases, varicose veins, spinal problems, and asthma. It is necessary to suspend training if bleeding from the vagina, abdominal pain, severe nausea, or cold symptoms appear.
What can be dangerous running during pregnancy?
Like many sports and activities during pregnancy, running can have a downside. Running can lead to several negative consequences with a rash approach to training, haste, and excessive loads. They are concerned about the health of the fetus and the woman herself. Here are examples of the most likely negative consequences of running.
Increasing the tone of the uterus
While running, there is a concussion that affects the ligaments that support the uterus. An additional load is created. The internal organs while running are in a state of vibration. This can provoke the appearance of uterine tone and rejection of the embryo.
The hormone relaxin is released during gestation. It relaxes the muscles and ligaments to make it easier to give birth. There is a high risk of joint injuries when running on a dirt road or on too hard surfaces due to the weakness of the ligaments.
The center of gravity in pregnant women shifts. They are worse off balance. The risk of falling increases. Any obstacle during the run can take a woman out of balance and lead to a fall, the consequences of which are unpredictable.
Load on the heart
The volume of circulating blood in pregnant women increases. This significantly increases the load on the cardiovascular system. The release of blood increases by 30-50%. The heart begins to work at an accelerated pace, which further increases the running.
Weigh the pros and cons
The decision to continue running during pregnancy must be adequately weighed. Be sure to check with your doctor. The final verdict should be made only after passing a full examination and making sure that the baby and you are not in danger.
Remember that running during pregnancy is no longer a competitive sport. It’s just a way to keep fit. It is much more important to maintain your pregnancy and health. Jogging must give you pleasure and not bring the body into a state of stress and severe fatigue.
It is better to give up this venture if you understand that running is hard and unpleasant. There are many alternatives to maintaining motor activity during gestation.
What is the best way to run while pregnant?
It is necessary to remember the very situation if you decide to keep jogging during pregnancy. The previously familiar pace, duration, and intensity will no longer fit. Significant adjustments need to be made. Increased loads are unacceptable during pregnancy. Do everything to make running a pleasure and not a deterioration in well-being. Here is an example of the basic rules of running while pregnant.
Reducing Training Volume
It is believed that active sports during pregnancy should not exceed 30 minutes a day. This also applies to running. Do not set yourself goals in kilometers and do not arrange competitions with yourself.
Decrease in pace
You’re having fun, not sprinting. There should not be a lot of speed when jogging. The pace must match your acceptable rhythm and normal breathing. Stop and rest if shortness of breath occurs.
Using the heart rate monitor
It is necessary to control your well-being when running during pregnancy. This is especially true for the pulse. It should not exceed the allowable values of the norm. Use a heart rate monitor or a watch with a built-in heart rate monitor.
Don’t be alone
It is better to run with a partner who can provide help in time or call an ambulance. Try to choose more crowded places for jogging: parks, squares, embankments if this is not possible.