- 1 Is Running Safe During Pregnancy?
- 2 Running While Pregnant First Trimester
- 3 Running During Pregnancy Second Trimester
- 4 Running While Pregnant 3rd Trimester
- 5 Running While Pregnant Belly Support
- 6 Returning to Running Postpartum
- 7 5 Best Tips For Running While Pregnant
- 8 Final Verdict
Confused about running while pregnant???
Staying active while pregnant will give you more energy, improve your mood, and lower your risk of pregnancy complications.
But, when you consider various ways to remain physically active, you can wonder if running during pregnancy is safe.
Running is a high-intensity exercise, so you can be afraid to continue it during pregnancy.
The good news is that you don’t have to put your running shoes away.
But, before you head to the track, here’s what you should know about running while pregnant.
So, in this article, we will talk about every aspect of pregnancy and how you should approach running at every stage.
Is Running Safe During Pregnancy?
The straightforward answer is typically yes if you’re in good health and your pregnancy isn’t complicated.
However, some women have medical problems or pregnancy issues that prohibit them from exercising at all before beginning to run or do some form of exercise while pregnant, check with your healthcare provider.
If your provider gives you the go-ahead, the objective is to listen to your body and not push yourself too hard.
Women who ran regularly before becoming pregnant can normally keep up their normal speed for as long as it feels relaxed.
Well-wisher friends and family members may advise against running.
Some might wonder if the level of intensity could cause premature labor or, worse, pregnancy complications.
And if you are endlessly fed up with these fears or challenges, you might decide to stop running.
Although this advice and concern are very well, the fact is that running is usually healthy during pregnancy.
Running will not result in a miscarriage or harm to your child.
So, if you were a runner prior to pregnancy, you should keep up your schedule.
But you may need to take some precautions, which we’ll go through, and you must listen to your body.
There’s no doubt that being pregnant would have an effect on your exercise routine.
You will have to run at a slower pace or reduce the frequency at which you run, but you do not have to stop entirely.
Running While Pregnant First Trimester
You may be able to continue running at your usual level of mileage and intensity throughout the first trimester.
Your gait has not changed, and you have gained just a small amount of weight during this period.
The most difficult challenges are likely to be exhaustion and morning sickness.
You may continue to run as normal when you have the energy and are willing.
Include total body strength exercises during this period to preserve lean muscle mass and also strengthening your core strength and posture.
Running Tips for First Trimester
If you are in the first trimester of pregnancy, then follow the running tips mentioned below:
1. Keep Yourself Hydrated
Before, during, and after your run, drink plenty of water.
Weighing yourself before and after a run is one way to track your hydration.
Any weight loss is fluid and can be replaced by consuming enough water to get your weight back up to the original amount before the next workout.
Another way to check your hydration level is to look at the color of your urine; if it’s dark yellow, you must drink more.
Urine should be light yellow to nearly transparent in color.
Plain water is best, but if you use an electrolyte substitute sports drink, dilute it with two parts to reduce the sugar content.
2. Protect Your Skin
To avoid or reduce melasma (pregnancy-related skin darkening), wear a hat with a brim.
On all exposed skin, apply a broad-spectrum sunblock with an SPF of 30 or higher.
3. Keep Yourself Cool
To keep yourself cool, dress in loose-fitting clothing made of soft, breathable material.
4. Always Wear a Supportive Bra
Invest in a supportive, flexible sports bra that can stretch to accommodate your rising breasts.
5. Wear Proper Running Shoes
Your shoes should provide adequate support for your feet, especially around the ankles and arches.
Look for running shoes that are cushioned to absorb shock and are flexible at the ball of the foot.
Pregnancy will cause your shoe size to increase, so make sure you get shoes that fit properly.
You might also consider replacing the liner with a gel liner for improved shock absorption.
Running During Pregnancy Second Trimester
The second trimester usually brings relief from morning sickness, but the energy levels may still be lower than they were pre-pregnancy.
As your belly expands, your running gait will change.
A fantastic support belt will help reduce back pain by gently raising your belly and extracting some of the belly load from your back.
Instead of running, you may need to integrate more cross-training into your weekly workouts during this period.
Lower intensity exercises such as swimming, stationary cycling, walking, and elliptical offer a workout that is less demanding on the body and decreases the risk of injury.
Continue to strength train the whole body, including planks, if you don’t have shoulder issues, hip strengthening exercises, and balance and posture exercise with a stability ball.
A prenatal yoga class can also be helpful for preparing the body for birth as well as stress relief.
Running Tips for Second Trimester
If you are in the second trimester of pregnancy, then follow the running tips mentioned below:
1. Always Focus On Maintaining Your Balance
As your belly expands, your center of gravity shifts, making you more prone to slips and falls.
Running on trails with debris, rocks, tree roots, and other natural hazards is not recommended as that could cause a fall.
To be safe, run on the pavement.
2. Be Careful On Your Running Path
Some pregnant women prefer the straight lines of a long-running route because running straight without turning feels easier to the joints.
And there’re women who don’t mind turns and feel comfortable running on a track…
Whatever trail you pick, make sure you’re in a safe area and not in a remote location where you might become trapped in an emergency. Always keep your phone with you.
3. Support Your Growing Belly
If the bouncing motion of running becomes too much for you, consider wearing a belly support band for your comfort.
Running While Pregnant 3rd Trimester
Continue to run as long as it feels comfortable!
However, with your expanding belly, you can find that running is incredibly uncomfortable.
If this is the case, a run/walk approach or simply walking might be preferable.
Pool running is another great option during the third trimester because natural buoyancy takes some of the weight off your joints.
Workout intensity can also be determined by effort.
Continue with total-body strengthening exercises, including core and hip movements.
Running Tips for Third Trimester
If you are in the third trimester of pregnancy, then follow the running tips mentioned below:
1. Adjust As Per Changes
First and foremost, it is important to understand the changes that occur during pregnancy.
As you might be aware, feeling short of breath is one of the first signs that someone is pregnant.
Some of the most common changes that occur in your body are as follows:
- Gaining more and more weight
- The connective tissue loosens.
- Changes in stride and posture
- Total blood volume grows.
The most important thing is to listen to your body.
Try to include some more aerobic activities in your workout routine and don’t limit yourself to running only.
2. Invest In A Good Pair Of Socks and Shoes
Invest in smooth and comfortable pregnancy socks, to make running enjoyable in the pregnancy 3rd trimester.
Compression socks can be a good option for you to help in blood flow and swelling in your feet.
Also, invest in a pair of semi-firm shoes that can easily adjust as per your foot shape and also bear the extra impact from running.
3. Always Carry Your Phone With You
Carrying your phone with you is the most important safety measure while running in the third trimester.
As at this point in time, you are already at a higher risk of being in labor pain.
So, if something will gonna happen to you for which you need any help, you can simply call your family or friends for help.
Running While Pregnant Belly Support
Running while pregnant is a difficult job. It may be hazardous for certain sensitive pregnant women.
As a result, it is important to consult with your doctor on a regular basis before heading the pavement while pregnant.
A maternity running belt behaves similarly to a belly band.
It supports the growing belly, particularly while running.
They are, thankfully, available in sporting goods, maternity products, and online stores.
At first, wearing a maternity running belt can feel uncomfortable.
Wear it in a way that is most comfortable for you.
Run again to see if it is feeling uncomfortable.
Maternity Belts are designed to protect your growing baby and also provide support to your bump.
It frequently sits under your baby bump.
They help with lower back pain because they are more heavily built and flexible.
It improves posture by allocating the extra weight.
It provides gentle compression, increased warmth, and helps in pain relief.
Your clothing will no longer suit you once you become a mother, but a maternity belt will help with that as well.
The right belly bands will provide you with support, coverage, and a slightly smoother shape, allowing your clothes to fit better.
Benefits of Using A Belly Support When Running While Pregnant
The benefits of using belly support when running while pregnant are mentioned below:
- Belly support provides stability and compression.
- The belt helps in decreasing aches and pain.
- Belly support corrects your body posture.
- It also provides round Ligament Pain Relief.
- The maternity belt also provides postpartum support.
A high-quality maternity running belt will make you feel as if you are running normally.
It doesn’t make you feel or want to pee.
Most importantly, it offers adequate care for your baby.
Returning to Running Postpartum
The postpartum period is a time for healing and relaxation.
It’s also a good time to bond with your baby. However, several new parents are eager to get started. If you’re excited to get back into running, you’ll need to lace up your shoes first.
When it comes to exercise, your postpartum body needs a lot more care and attention than it did before you had a newborn.
Not only are breasts settling differently, but you’re still struggling with leaking, pelvic discomfort, and the uncomfortable urge to use the toilet.
Remember that this stage will not last forever.
You will get back into a running rhythm with proper recovery that focuses on improving the pelvic floor and other supporting muscles.
In general, you should plan to wait about 12 weeks before you feel ready to run.
This might seem to be a long time.
Before the 12-week mark, you should focus on muscle strengthening, walking, swimming, and other low- to moderate-impact workouts.
It is also acceptable to wait longer or to change the form of exercise if necessary.
A 15-minute walk followed by some gentle stretches is an excellent activity to begin.
5 Best Tips For Running While Pregnant
Your body is transforming and giving birth to another human being. That’s a lot of work!
However, there are some useful tips you may follow to make running while pregnant simpler and more enjoyable for yourself.
1. Find Proper Running Shoes For Yourself
When running while pregnant, it is important that you wear proper, well-fitting, supportive footwear.
The changing hormones in your body actually cause your muscles, joints, and ligaments to become more elastic, making you even more prone to injuries.
This hormone, known as relaxin, is perfect for when you’re in labor and need your cervix to relax and stretch, but it can make you wobbly and unsteady on your feet, so run with precautions.
The extra weight of pregnancy can also put a lot of strain on your knees, resulting in joint pain.
A new, stable pair of running shoes will make all the difference in keeping you safe when running.
Make sure that your new shoes fit well and protect your ankles and arches.
If you’re not sure what kind of shoe to buy, go to a professional running store and consult with a running coach.
Buy a cute, new pair of running shoes that makes you feel sporty, and get ready to hit the track.
2. Keep Yourself Properly Hydrated
It is always important to remain hydrated before getting pregnant if you were running, but it is now completely necessary.
If you can drink water during the day, make an extra effort to drink before, throughout, and after your run.
Dehydration will reduce blood flow to your uterus, resulting in premature contractions.
Water also does all of the hard work of delivering nutrients and vitamins to your baby, so staying hydrated is essential.
Check the color of your urine to ensure you’re getting enough fluids.
It should be the color of very light lemonade; if it is much darker, then you’re already dehydrated.
Another advantage of drinking enough water is that it keeps the skin plump and hydrated, which can help avoid stretch marks.
3. Buy A Good Sports Bra For Yourself
While continuing her running journey, a pregnant woman should take care of her rising breasts…
When working out, you can find them to be uncomfortably bulky and inconvenient, but a good sports bra will help.
Invest in a sturdy, supportive bra that fits perfectly to help alleviate some of the pain that can occur when running.
4. Find Some Restrooms Along Your Running Track
You’ve probably already experienced a rise in bladder pressure due to pregnancy.
As your uterus expands, it presses on your bladder, causing you to need to pee even more often than you did before becoming pregnant.
This will only worsen over time, so make sure you know where you can pause to relieve pressure when running.
Find a new route to accommodate more frequent bathroom breaks if necessary. It’s well worth it.
5. Buy A Belly Support Band For Yourself
Running may become even more painful as your pregnant tummy grows and becomes heavier and more obtrusive.
The weight of your belly bouncing with each sprint will leave you irritated and exhausted.
Fortunately, support bands for pregnant bellies are available to help alleviate the pain.
Maternal support bands relieve pelvic pressure while also supporting you in maintaining a neutral posture which is essential and keeping pressure off of your abdominal connective tissue.
Running, and exercise, in general, can be beneficial to your physical and mental health during pregnancy.
It can help with back pain, constipation, mood swings, and maintaining a healthy pregnancy weight.
Running or exercising, on the other hand, will become more difficult as your pregnancy progresses.
Even if you can’t keep up the same speed, any physical activity is preferable to none.
Instead of jogging or running, stroll, swim, or do other light exercises for at least 30 minutes five days a week.
So, I hope you got a proper idea about running while pregnant, we discussed all the aspects and approaches that a pregnant woman should keep in her mind throughout the run.