Running and pregnancy: pros and cons

Running during pregnancy is seemingly the most harmless physical exercise, but even running causes a lot of controversy, questions and concerns. Let's look into this issue and find out whether it is possible to run during pregnancy.

The joy of pregnancy, the anticipation of the baby and nine months of happiness - this is the happiest time in the life of any woman. But it is during this period that it is necessary to follow many rules, radically reconsider your habits, even useful ones. This also applies to sports, namely running during pregnancy.

Regular physical activity helps pregnant women fight pain and ailments, such as joint and lower back pain. It normalizes metabolism, relieves stress and improves mood, maintains body tone at a high level, makes pelvic joints more elastic, and relaxes and stretches muscles. In general, everything is for the benefit of the expectant mother, a good and easy outcome of childbirth.

Women who exercise regularly during pregnancy give birth to babies with high vital signs, unlike mothers who are afraid to take a step off the couch. In addition, physical exercise preserves beauty and femininity during pregnancy, prevents stretch marks and helps not to gain excess weight, which is especially important for pregnant women.

Of course, before you start exercising during pregnancy or continue training, you need to consult a doctor. Since there are cases of difficult pregnancy, when any physical activity will be detrimental to the baby and mother. Such gynecological problems include:

• Threat of miscarriage.
• Possibility of premature birth.
• Malposition.
• Renal failure.
• High blood pressure.
• Problems with the cardiovascular system.

It is important to exercise wisely during pregnancy. The most common type of physical activity for expectant mothers is running during pregnancy.

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Running and pregnancy

Is it possible to run during pregnancy? Yes, but only if you ran before pregnancy and did not decide to start training when you were pregnant. Remember that pregnancy is not the time to experiment with the body. Therefore, it is better to postpone new sports until the baby is born.

And for mothers who ran before pregnancy and want to run during pregnancy, there are several recommendations.

• You can continue training and running during pregnancy only after consulting with your doctor. The doctor should carefully examine the expectant mother and rule out possible problems that running can cause.
• The run should be light, reminiscent of race walking. It is necessary to alternate a couple of minutes of running with fast walking. Please note that the training time should not be longer than 30 minutes.
• The maximum permissible pulse rate for a pregnant woman when running should not be higher than 60% of the pulse rate at rest in the first trimester of pregnancy and should not exceed 75% during the second trimester.

Running during pregnancy should be monitored, it is advisable to have unscheduled regular check-ups and regularly consult with a doctor.

Is it possible to run during pregnancy?

During pregnancy, you can run if you ran before pregnancy, that is, continue training. But loading the body with a new kind of sport is dangerous. During running, the heartbeat increases, which affects the baby, as a result - miscarriage or premature birth.

• If you did not run before pregnancy, but really want to lead a healthy lifestyle while expecting a child, replace running with race walking. But training is allowed only in the first two trimesters of pregnancy, but in the third trimester even professional athletes refuse increased physical activity, since running can cause bleeding, premature birth, everything that future mothers are so afraid and wary of.
• During pregnancy, it is very important to run under the right conditions. This includes clothes for pregnant women and a place for running.
• Avoid running on a treadmill in a stuffy gym with loud music and lots of people.
• You can’t run along the roadway, inhaling toxic exhaust fumes, as this has a negative impact not only on the mother, but also on the child.
• You should not run in extreme heat or low temperatures to avoid hypothermia and dehydration.

Precautions for running during pregnancy:

• Avoid overheating, especially when running in the first trimester. Drink water before and after exercise, wear loose clothing that does not restrict movement. In hot weather, exercise in the evening when the heat is not too strong.
• Don't exhaust yourself. You shouldn't feel tired and exhausted after a workout, you should feel pleasantly tired and satisfied.
• Monitor your pulse closely and control your breathing. As soon as you start to feel out of breath, slow down the pace of your workout.
• As soon as you feel unwell: slight pain, nausea, cramps, darkening of the eyes – stop training and go to the antenatal clinic for an examination.

Remember, if during a run you feel a slight malaise or have strange but alarming sensations, then stop training and go to the antenatal clinic for an examination.

Running in early pregnancy

Running in early pregnancy is a very complex issue, as there are many nuances that cause controversy and concerns among specialists. Some argue that it is worth running in early pregnancy, as it strengthens the body and promotes the growth of a healthy baby and significantly improves the mother's condition during pregnancy.

But there is a downside to running in early pregnancy. Running can cause miscarriage and severe bleeding. Because during running, blood flows to the working muscles, moving away from the fetus, which negatively affects the development of the child.

Peculiarities of running in early pregnancy

• Running is worthwhile not only for pregnant women, but for all people who are concerned about their own health.
• Many sports experts claim that the so-called morning jog, which helps to wake up and gain strength for a full working day, actually destroys the cardiovascular system, which has not yet had time to wake up from sleep.
• It is better to run in the evening, and not so much to run, but to do active sports walking. This will allow you to maintain your heart rate at one level and prevent sudden pressure surges.

Before starting training, namely running in early pregnancy, consult with your doctor. Remember that someone's positive experience with running during pregnancy will not be as good for you. Each organism is individual, you should not risk the life of your future baby and your health as well.

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Running when planning pregnancy

Running when planning a pregnancy, like any physical activity, is not only not contraindicated, but on the contrary, very, very useful. Physical activity has a positive effect on the general condition of the body, promotes good blood circulation and proper metabolism, cleanses the body of toxins, internal waste, improves mood and frees from obsession.

Running when planning a pregnancy has a positive effect on the whole body and helps to conceive a child. Let's consider the effect of running on different periods of pregnancy.

• First trimester – check your pulse when running, drink water during and after running. Avoid dehydration, as this reduces blood flow to the uterus and can cause premature labor.
• Second trimester – the belly grows, the center of gravity shifts, the risk of injury increases. For safe training, you need to run on special treadmills. On a flat surface. If there is a risk of falling, then fall on your side or knees, but take care of your belly.
• Third trimester – be very careful about jogging. If you feel tired, stop and take a break.

Remember that you shouldn't lead a sedentary lifestyle during pregnancy, but overexerting yourself is also not recommended.

Running during pregnancy is an opportunity to relax and keep yourself in good shape.

Be healthy, take care of yourself and your baby!