Women who are pregnant for the first time have many questions.
One of those for women who always had running as part of their routine is whether it is safe to continue to run while pregnant.
Generally, speaking medical experts say pregnant women can continue to do most of the physical activities they have always done.
That includes running. Most don’t recommend starting a new high-intensity exercise during pregnancy because you aren’t trained for it.
Beyond that, doctors say 150 minutes of moderate-intensity exercise a week is a good goal for pregnant women.
When Not to Run
There are some unique conditions of pregnant women that make any time of heavy exercise unsafe.
A diagnosis that includes preeclampsia, severe anemia, placenta issues, and bleeding are all high-risk issues that need a doctor’s attention.
Women that are pregnant with multiples also should stay away from running and exercise, even if they are accustomed to it.
Exercise could cause preterm labor.
Benefits of Running While Pregnant
Running and exercise offer pregnant women several benefits including:
- Less weight gain
- Easier labor
- Lowered complication risk
- Less risk for depression.
A bonus is that exercise during pregnancy helps jumpstart a baby’s brain development, according to studies.
Things to Note
Remember, you aren’t the same person you were before getting pregnant. You may get hotter faster, could dehydrate quicker and may tire sooner.
Don’t try to do the same mileage and time you did before pregnancy.
Make sure you allow for rest periods and run during cooler times. Make sure your running shoes are supportive.
You may have to buy new, wider ones since you are pregnant. Feet tend to swell during pregnancy.
It is also a good idea to have a running partner in case something unforeseen happens.
Running can remain part of your life while pregnant. Just be careful about your balance because your extra weight can put you off-center and that can be dangerous on uneven terrain.
Also, be aware you may feel more aches and pains than usual.
