Nowadays, many runners — novices and professionals alike — continue running well into their pregnancies. Done in a safe manner during a healthy pregnancy, running programs offer many benefits to pregnant women. According to the American Pregnancy Association, running during pregnancy is generally safe if you ran regularly before your pregnancy. If you’re pregnant and just beginning a running program, however, speak with your health-care provider first.
Benefits
For regular runners, running or jogging during pregnancy is a simple and effective way to get exercise. It works your body and heart while being easy to fit into most schedules. Tracy Teare of Fit Pregnancy says moderate exercise also eases the leg cramps, nausea and swelling associated with pregnancy. It speeds up your post-delivery recovery time and reduces the chance that you’ll develop gestational diabetes, experience excessive weight gain or need a Cesarean-section delivery.
Running Schedule
If you have a normal, healthy pregnancy, Teare recommends continuing your pre-pregnancy running schedule into your first semester, keeping it below 20 miles per week. You can continue this routine into the second trimester if you’re feeling up to it — just don’t run more than five days per week. While you can keep this schedule during the third trimester if you’re comfortable, the extra weight you carry may slow your pace a great deal. Decrease your daily mileage if the running routine becomes difficult. You may find it easier to power walk or run in a pool during the third trimester, especially if you are physically unstable.
Precautions
Drink plenty of water before, during and after a run, because dehydration may cause premature contractions or a decrease in blood flow to your uterus. In addition, drink an extra 8 ounces of water for every 30 minutes you run. Because your growing belly changes your center of gravity, run on flat pavement to avoid slips and falls. If you do fall, try to land on your side or your behind to avoid injury to your belly. Take a break on the days you feel too tired for running — physically pushing yourself too far can prove harmful to you and your fetus.
Warnings
The American Pregnancy Association advises pregnant women against becoming overheated or letting their heart rate go above 140 beats per minute. Avoid becoming breathless or exhausted during your runs — this means you’re using up the extra oxygen that your fetus should be receiving. Don’t train for any races during your pregnancy. If you experience bleeding, dizziness, breathing difficulties, headache, chest pain, calf pain, muscle weakness, contractions, leaking fluid or a decrease in fetal movement, stop running right away and call your health-care provider.
