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You've dreamed about it... You've prepared for it... Now you're expecting a baby! You should also expect a lot of changes, both physically and emotionally. If you don't already have an OB/GYN, now it's especially important to establish that relationship. Prenatal care is essential to the health of mom and baby and the sooner you see your doctor, the better.
Pregnancy Feature: Running for two
Running is an exhilarating way to get exercise and keep healthy. When you become pregnant, maintaining your exercise schedule can be more of a challenge, but it doesn't mean you can't continue running during those amazing nine months. As long as you're in overall good health and had an established running routine before becoming pregnant, continuing your exercise routine shouldn't be a problem.
In fact, running can actually help lessen your nausea - a common pregnancy problem. Make sure you aren't pushing yourself too hard, because sometimes rest is more important. But many times, if you can go for even a short run, you'll feel better and have more energy. If you're running outdoors, the fresh air can also help lessen nausea.
Running can also keep your weight gain to a healthy rate and prepare your body for the challenge of labor and delivery. Going for a run is a quick and effective way to work your heart and body, giving you a mental and physical boost when you feel tired.
Important steps to take
Even if you're an avid runner, you will need to first talk to your doctor and then take some precautions. Before you start pounding the pavement on a run for two, drink plenty of water. Dehydration can actually decrease the blood flow to the uterus and can, in some instances, cause premature contractions. Make sure you wear shoes that give your feet enough support. Be especially aware of how your shoes support your ankles and arches.
Be sure to buy an appropriate sports or other bra to ensure your pregnancy breasts are well-supported while you run. And as your belly grows and your center of gravity shifts, you are more likely to lose your balance, so try to run on flat surfaces and, if you do fall, fall to your side or back or put your hands out to protect your belly.
As your belly grows, you'll likely find that you gradually and naturally progress from a run to a jog to maybe a walk or a waddle. And that's the way it should be. As the baby grows, your diaphragm has less room to move, which leads to shortness of breath. Keep in mind that whether you can run a 15-minute mile or a 10-minute mile, the fact that you're continuing to exercise has positive benefits for you and your baby.
In addition, the more your belly grows, the more likely you are to experience things like back pain, swelling of the feet and ankles and pressure on your bladder. One thing that can help, especially during exercise, is a maternity support belt.
If you start feeling Braxton Hicks contractions, stop and walk. Once the contractions stop, you can usually start running again - slowly. Always stop running if you experience pain, fluid leakage, contractions that won't stop, dizziness, or the feeling that something just isn't right. These are all things you should discuss with your healthcare provider right away.
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Quick running tips for expectant moms You likely know these already tips already, but they are especially important when you're pregnant:
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Make sure you are well hydrated before, during and after the run. Dehydration can decrease blood flow and cause premature contractions
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Make sure you warm up, cool down and stretch! Proper stretching can help prevent injuries; gentle stretches are best. During pregnancy your joints and ligaments loosen, making you more susceptible to injury and overstretching
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Because of the increased pressure on your bladder, make sure you run in an area that provides facilities
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Invest in a good sports bra because it's important to give your growing breasts the support they need. As your pregnancy progresses, you might need to go up another size
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Make sure you're wearing shoes that fit well and give your feet plenty of support. Your best bet is to visit a specialty running store where a professional can fit you for shoes specific to your foot and stride |
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