Exercise in pregnancy: can a pregnant woman run like before? 10 things that will surprise you

If you have been enjoying regular running until now and your health allows it, there is no reason why you should stop it during pregnancy . However, be prepared for the fact that you may be surprised by several unexpected situations when running during pregnancy that you might not have expected.

Running in pregnancy

Running during pregnancy is a topic that raises many questions and discussions. Many women who are active runners wonder if they can continue running during pregnancy and if it is safe for them and their baby. If you are one of them, you will find answers to many questions in this blog.

At the outset, it is necessary to add that each case is individual, as well as each pregnancy and human body. Therefore, everything depends on your current state of health and condition. Always consult your doctor.

Benefits of running during pregnancy

Running can also have many benefits during pregnancy, as long as it is performed safely and with regard to the condition of the pregnant woman . So what are they:

Pregnancy can bring its challenges, but with the right attitude and self-care, you can still keep running and maintain your physical and mental health.

Risks and disadvantages of running during pregnancy

On the other hand, running during pregnancy can bring with it certain risks, especially if it is not performed correctly and under the supervision of a doctor . Disadvantages or risks of running during pregnancy include:

Running during pregnancy can have its advantages and disadvantages. It is important to listen to your body and consult with your doctor about all steps. If you decide to continue running, be mindful of your safety and comfort. If in doubt, choose milder forms of exercise.

Recommendations for pregnant women who want to run

If you are pregnant and have been active until now, or did not run regularly, do not start running during pregnancy . Rather, try pregnancy yoga or pilates, swimming or walking.

If you are pregnant and decide to continue running, it is important to follow a few principles to ensure safety for you and your baby .

• doctor's consultation - always consult your doctor before starting or continuing running during pregnancy. He can give you advice based on your state of health and the course of your pregnancy.

• listen to your body - your body will often let you know when something is wrong. If you experience pain, dizziness, shortness of breath or other unpleasant symptoms, stop immediately and rest.

• slower pace and shorter distances - during pregnancy it is good to reduce the intensity of training and shorten the distances you used to run. Pregnancy is not the time to break personal records. It is important to keep moving, but not to overexert yourself.

• proper hydration and nutrition - during pregnancy it is important to ensure sufficient fluid intake and a balanced diet. Make sure you are well hydrated and have enough energy during your run.

• the right shoes and support - suitable running shoes are even more important during pregnancy. Look for shoes with good support and cushioning that will help reduce the strain on your joints. If possible, choose routes with a softer surface such as forest trails instead of hard asphalt.

When should I avoid running during pregnancy?

Running during pregnancy is not for all women. Not even for all those who actively ran before pregnancy. There are situations when you should clearly avoid running during pregnancy . Even though running has many benefits, some circumstances and health complications can pose a risk for you and your child. Here are some reasons when you should consider another form of physical activity or give up running altogether:

• health complications - if you have a high-risk pregnancy, high blood pressure, circulatory problems, preeclampsia, placenta previa or other health problems, running may not be suitable for you. In such cases, it is important to consult your doctor and adapt the physical activity to your situation.

• threat of miscarriage - if you have had a miscarriage in the past or have a higher risk of miscarriage, running can unnecessarily increase the stress on your body. In this case, it is better to choose less demanding activities that do not endanger your pregnancy.

• heart or breathing problems - if you suffer from cardiovascular diseases or have breathing difficulties, running can be difficult and dangerous for you. Rather, choose slower forms of movement that will not strain your cardiovascular system.

• pain and discomfort - if you feel pain, discomfort or excessive fatigue while running, you should stop immediately. Your body gives you a signal that it needs rest or another form of movement. Sometimes it is enough to change the activity to something less demanding, such as walking, swimming or yoga.

• increased risk of falling - if you move on uneven terrain or in poor conditions, you increase the risk of falling and injury. As pregnancy shifts your center of gravity, it can be more difficult to maintain balance. Therefore, it is better to avoid running in such conditions and choose safer alternatives.

• overheating and dehydration - pregnant women are more prone to overheating and dehydration. If you are moving in hot conditions or have problems with sufficient fluid intake, running can be risky. Make sure you drink plenty of water and avoid running on hot days.

If you find yourself in any of the above situations, do not hesitate to consult an expert about your condition . The doctor can help you assess the risks and suggest suitable alternatives that will be safe for you and your baby.

And what might surprise you when running during pregnancy?

Here are 10 points you may encounter as a pregnant runner .

Pain in unexpected places, for example in the crotch

Already in the first weeks of pregnancy, you may feel discomfort in the crotch area while running. These pains can lead to the impression that something is going on down there. To alleviate this unpleasant feeling, you can do the following, for example:

• use a support pregnancy belt

• occasionally replace running with another type of sport such as walking, swimming or yoga

Loss of speed

Maybe you told yourself before pregnancy that you would take it easy on running, but you quickly find that you lose your running stamina. After two months of pregnancy, your built-up endurance may disappear and running may become more demanding. It is important to note that this can be caused by increased pressure in the abdomen and hormonal changes.

More frequent visits to the toilet

Running can increase the urge to pee, even more so during pregnancy. The body prepares for pregnancy and childbirth, which can put pressure on the bladder. It is important to maintain adequate fluid intake, but be prepared for frequent visits to the toilet.

Clothing and friction

With weight gain and changes in body shape can also come chafing and chafing of clothing on the thighs and breasts. You may also need new running equipment that will suit you better. It is important to choose comfortable sportswear that:

• provides sufficient support

• will ensure maximum comfort for you

• it is breathable and functional, to ensure you feel dry and comfortable while running

Desire for food

After running, there may be a strong desire for food. Pregnancy requires an increased intake of calories, so you should be prepared to be more hungry. However, it is important to choose healthy foods that are rich in nutrients.

Personal records are not impossible

Even during pregnancy, you can achieve your running goals if your doctor supports you and you feel well. Maintaining a running routine can have a positive effect on mental and physical condition.

Maybe running will stop being a priority

You don't have to feel bad if running is not your main activity during pregnancy. The new life inside can exhaust you and some pains can prevent you from running. It is important to:

• listen to your body

• adapt the exercise as needed

• not to make too high demands on yourself

• don't despair if you fail to meet your goals, the new life inside you is more important

Changes in running technique

As your belly grows, your center of gravity also changes, which can affect your running technique. Be sure to maintain proper posture and posture to minimize discomfort and pain.

Eyes on you

Get ready for people to stare at you. Some will admire your activity, others may show an inappropriate attitude. It is important to let these views pass and focus on what is best for you.

There are no rules

Every pregnant woman is unique, so there are no hard and fast rules for running during pregnancy. It is important to listen to your body, consult with your doctor and adjust the exercise according to individual needs.

Of course, every story is different, so it is important to adapt your physical activity to your own needs and possibilities. Regular physical activity, including running, can contribute to an easier birth and faster recovery after it.

Author: Gabriel Gsleštok, Katarína Bačíková

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