If you're thinking of running while pregnant, you should be fine. Most doctors now agree that moderate exercise during pregnancy is good for both mother and baby. Women who exercise before and during pregnancy generally have less complicated pregnancies and births.
However, you should not continue to run during pregnancy as if absolutely nothing has changed. Your body changes when you are pregnant. For example, ligaments and bones soften, to accommodate the baby, which means that you are more susceptible to injury. Your temperature regulation mechanisms are strained, which means it is easier to overheat, which could damage the fetus, especially in the early stages of pregnancy. You should avoid intensive exercise with high heart rates to avoid depriving your baby of oxygen.
You should check with your doctor before running while pregnant, both to discuss general guidelines, and to check that you are not particularly at risk.
If you develop any of the following symptoms, you should stop running immediately and consult a doctor:
-Bloody discharge or amniotic fluid leakage from the vagina
-Sudden swelling of the ankles, hands or face
-Persistent, severe headaches or visual disturbance
-Elevation of pulse race or blood pressure that persists after
-Excessive fatigue or any palpitations or chest pains
-Persistent contractions (they may suggest the onset of pre-mature labor)
-Unexplained abdominal pain
-Insufficient weight gain.
If you do decide to continue to run, here are some guidelines:
-Don't run to exhaustion; and don't run at high levels of intensity (e.g. sprinting) which may affect the baby's oxygen supply;
-Be careful not to overheat, especially during the early weeks;
-Be careful not to dehydrate: you may need to drink more water than you are used to;
-Maintain your blood sugar levels: you should eat more than you are used to
-Don't try to stick to a training schedule: run as you feel inclined and listen to your body and to your baby;
-You might want to use a heart rate monitor to ensure that you don't elevate your heart rate too much
when running no longer feels comfortable, consider other exercise, such as swimming or aqua-jogging, to keep fit. An exercise bike will help you to keep fit, and may be useful later on if you are at home alone with the baby.
Breastfeeding
If you decide to breastfeed your baby, monitor the baby's weight gain carefully. If the baby does not appear to be putting on weight as quickly as expected, this could be because running is reducing the amount of milk you produce, and you may need to cut back on exercise.
You may usually find it more comfortable for your breast if you run after rather than before a feed. You can, however, safely breastfeed as soon as you like after running. Immediately after exercise your breast milk may contain lactic acid: this will not harm your baby, but some babies don't like it. You may need to wait for an hour after your run for the lactic acid level to return to normal.
If running is a big part of your fitness and exercise regime, you know how frustrating it can be when you can't actually get out for a run. I used to struggle to make enough time during the week to get out for a run after work, but since I bought one of the weslo treadmills. I don't stress too much about it now. I bought a used weslo cadence c44 treadmill and have never looked back. I get to run at home when I can't get out and still keep up with my fitness training.
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