Stair climbing is a common 5k training exercise for a reason: by the time you've huffed and puffed up and down dozens of staircases, the run itself feels like a breeze. Pregnancy makes competing in any type of athletic competition a challenge, and even if your doctor has given you permission to do a 5k, climbing stairs might not be the best training option for you. If you do opt to climb, proceed carefully.
Climbing Stairs
If you feel out of breath after climbing a few stories, it's no surprise; climbing stairs is one of the most vigorous exercises you can do. According to "The New York Times," a Canadian study found that climbing stairs was 50 percent more taxing than walking up an incline or lifting weights. Your cardiovascular system has to work hard to move your body up against gravity, and the motion of climbing engages all your lower-body muscles. You burn calories two to three times faster when climbing stairs than when walking.
Concerns for Pregnant Women
While some strenuous exercise can be safe for pregnant women, the exertion that stair climbing requires can cause you to become overheated, which puts unhealthy strain on you and the baby. Overheating is particularly risky during your first trimester. According to the March of Dimes, having a sustained body temperature of over 102.5 degrees Fahrenheit puts your baby at risk of birth defects. Your center of gravity also changes during pregnancy, so you're at risk of stumbling and landing on your belly as you climb.
Safety Tips
If your doctor gives you permission to climb the stairs as a training exercise, a few safety precautions can keep you and your baby safe. Examine the bottoms of your sneakers; you need shoes with rubber treads so they'll grip the stairs and cut down your chances of slipping. Only climb stairs that have railings, and keep a hand on the railing as you go so you can catch yourself if you start to fall. Take a break on every landing or every 10 steps to catch your breath and take a sip of water. Carry a cell phone so you can call for help if anything goes wrong.
Other Training Methods
When you're preparing for a 5k, climbing should only be part of your training regimen. If you were a runner before getting pregnant, it may be safe for you to continue running the same distances you did before your pregnancy. If you weren't a regular runner, take daily walks and swims to build up some endurance, then slowly begin jogging. Always talk to your doctor before signing up for a 5k or beginning a running regimen, since you might be at risk for medical conditions that make running unsafe.
