Running During Pregnancy

Two For The Trail

I can't speak to the experience of running during pregnancy, since I've just started running since I've given birth, but I know that many women do it. I probably will the next time around.

If you weren't already a runner before getting pregnant--now is not the time to start a running routine. But, if you were an avid runner before getting pregnant than this article is for you.

The physical and emotional benefits of running during pregnancy are just as great as they are before pregnancy. Running is great cardio exercise and it boosts feel-good chemicals in your body.

It is possible that running during pregnancy may also help you to gain less un-needed weight, have a smoother, faster labor, and lose weight more quickly after the birth.

The beauty of running is that it is simple. The only equipment you need are a pair of good running shoes then--out the door you go. You don't have to learn anything new (as with aerobics or dancing)--everyone knows how to run!

Tips For The Pregnant Runner

Be careful of your knees. You may want to change the surface you've been running on. For instance changing from running on the street or sidewalk, to running on a track or trail is easier on your knees.

Reduce the distance of your run and the intensity as time goes on in your pregnancy. During pregnancy is not the time to be training for a marathon or running races unless you are an elite athlete. Make sure that you are not running to the point of breathlessness or exhaustion.

Make sure to drink plenty of water both before and after your run.

Your center of gravity starts to change as your belly gets bigger so be more mindful of where you step. If you fall, try to fall on your side or butt or at least catch yourself with your hands to avoid falling on your belly. For this reason avoiding icy and snowy surfaces in winter is a good idea.

Make sure you have good supportive shoes. This is something all runners pregnant or not should do, but it is even more important when running during pregnancy since your joints are looser. As your center of gravity changes, your back sways, and your feet tend to pronate. Keep in mind that your feet may swell and get wider toward the end of pregnancy.

A good supportive sports bra definitely makes things more comfortable. Swollen and aching breasts bouncing around is nobody's idea of fun!

Having alternatives to running is a good idea. At the end of pregnancy running may be difficult. With the added weight and the pressure of the baby, running may be really uncomfortable--try cycling, walking, or yoga instead.

If you listen to your body and back off when it tells you to, then you will not be overdoing it. If you need some time off then take some time off. But if you feel like having the sun on your face and the wind at your back, provided you have no pregnancy complications--then go for it!

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