Until recently it was thought that doing sports during pregnancy was detrimental to the health of the woman and the baby, but far from being harmful, running during pregnancy not only benefits the mother from a physical and psychological point of view, but also which also favors the development of the baby. However, each woman is different and everything will depend on the level of physical activity before pregnancy, on how the pregnancy is going and, of course, on the advice of our doctor.
If you are pregnant and want to practice running , you should know that you can run during pregnancy on a regular basis, although you will have to adapt the training to your new physical conditions.
Find out how you should practice running when you are pregnant .
How to practice running in each trimester of pregnancy?
Running is considered a medium / high intensity exercise, so although it can be continued, once the woman becomes pregnant, it is always recommended that it be guided or supervised by a professional. He will be the one who evaluates whether we are facing a risky pregnancy and whether we should take certain precautions when playing sports; or if we have a normal pregnancy that allows us to continue with our usual physical activity by adjusting its intensity.
Once your doctor tells you that you can go for a run during pregnancy , it is important that you learn to listen to your body. That is, you should not go out to practice running simply because you can do it according to the indicated guidelines of the gynecologist, but you must feel good and want to do it. If you notice that your body asks you to rest, listen to it and focus on calmer activities.
1. First trimester
Running during the first trimester of pregnancy can be one of the most difficult times, as this is when there is a greater risk of losing the baby. You may feel nauseous, vomiting, and sick during or after activity. For this reason, at this stage it is advisable to run at a normal pace, drink plenty of water and stop exercising whenever you feel fatigued or tired.
Keep in mind that the risk of miscarriage that exists during the first trimester of pregnancy can be indirectly related, among other causes, to over-exertion, excessive heating of the body and injuries that occur when going for a run. On the other hand, practicing physical activity in general can help alleviate certain pregnancy disorders, such as nausea.
2. Second trimester
Running during the second trimester of pregnancy can be somewhat more comfortable than the first few months. The discomfort will disappear and you will begin to feel the fetus inside you. This stage is also a good time to continue running smoothly and intersperse the race with other sports.
It is important that the sensations during training are always taken into account in order to regulate the intensity and frequency of the training. On the other hand, training with a heart rate monitor to control that we do not raise our heart rate too much is always a good idea.
3. Third trimester
During the third trimester, pregnant women already have a prominent belly that can make them feel less agile. In any case, as long as they are comfortable and are not over-fatigued, they can keep running.
However, you should know that running during the third trimester of pregnancy is less advisable . Soften your training or change your activity: you can go swimming, go hiking or join yoga or Pilates classes for pregnant women. Once again, the doctor will indicate the guidelines to follow and, probably, will advise you to reduce the intensity a lot.
conclusion
The benefits of practicing sports supervised by a specialist during pregnancy are extensive and proven and positively affect the future baby, but they should not end once the baby has been delivered.
On the other hand, exercising after childbirth favors the subsequent recovery of the mother’s physical form, but you have to be careful with the type of exercise you do and when to do it again.
References
- Bekkala, A. What You Need to Know About Running While Pregnant. For Active. [Revised April 2019].
