Running on flat surfaces is also easier on your joints, which makes for more comfortable, enjoyable runs. As your belly gets bigger in your second and third trimester , the bouncing motion can also be uncomfortable. However, wearing a belly support band can reduce this movement. Also, be aware that your joints and ligaments become looser during pregnancy. This is because your body produces the hormone relaxin to relax ligaments in your pelvis in preparation for childbirth.
This hormone relaxes ligaments and joints in other parts of the body, too, putting you at an increased risk of injury.
As you get closer to your due date, you might not be able to run as far, long, or fast. Depending on the circumstances, at some point in your pregnancy, you may have to stop running altogether — at least until after your delivery.
Signs that you need to stop running and speak with your OB-GYN include headaches, chest pain, muscle weakness, vaginal bleeding, calf pain, or amniotic fluid leaks. Running — and exercising in general — during pregnancy can benefit your physical and mental health.
It can ease back pain, reduce constipation, improve mood swings, and help you maintain a healthy pregnancy weight. As you get further along in your pregnancy, though, running or exercising can become more difficult.
So instead of jogging or running, consider walking, swimming, or other light exercises for at least 30 minutes five days a week. Staying healthy and fit when you're pregnant is one of the best things you can do for yourself and your baby. Learn about some of the exercises you….
Learn what exercises you can do during your second…. Just 20 minutes a day of low- to moderate-intensity activity can help improve pregnancy symptoms and strengthen your body for delivery. You can still…. Eating the right kinds of food is key to controlling your acid reflux and gastroesophageal reflux disease GERD. Learn more here. Practicing yoga during pregnancy can help ease some of your aches and pains. Increase this gradually to daily minute sessions.
If you are pregnant, try to fit the exercises listed in this section into your daily routine. These types of exercise will strengthen your muscles to help you carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation, ease backache, and generally help you feel well. As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach abdominal muscles and may ease backache, which can be a problem in pregnancy:.
Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone in front to the end of the backbone spine. If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain.
This is quite common, and there is no reason to feel embarrassed. It's known as stress incontinence and it can continue after pregnancy. You can strengthen these muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now. As well as these exercises, practice tightening the pelvic floor muscles before and during coughing and sneezing.
Find out more about keeping fit and healthy after you've had your baby. In this video, a midwife explains how to do pelvic floor exercises and when you can practise them. A big adjustment to make when running while pregnant is taking care of your growing breasts. You may find them to be uncomfortably heavy and a nuisance when working out, but a good sports bra can help. Invest in a sturdy, supportive bra that fits perfectly to help relieve some of the pain that may arise when running.
You have probably already noticed more pressure on your bladder. As your uterus expands, it presses on your bladder, making you feel like you need to pee a lot more often than you did before expecting. As the weeks go along, this will only worsen, so make sure you know where you can stop to relieve yourself while running.
If you have to map out a new route to accommodate more frequent bathroom breaks, do so. As your pregnant tummy continues to grow and get heavier and more obtrusive, you may find that running becomes far more uncomfortable. The weight of your belly bouncing with every stride can leave you frustrated and tired. Luckily, they do make support bands for pregnant bellies to help ease the discomfort. Maternal support bands help alleviate pelvic pressure, as well as helping you maintain a neutral posture which is so important and keeping pressure off of your abdominal connective tissue.
It was already important to stay hydrated when you were running before conceiving, but now it is absolutely imperative. While you should already be drinking water throughout the day, be sure to drink before, during, and after your run. Dehydration can restrict blood flow to your uterus, which can cause premature contractions. Water also does all the hard work of transporting nutrients and vitamins to your baby, so it is extra important to stay hydrated. It should be the color of very light lemonade -- any darker and you are already on your way to dehydration.
Keep the good habits you had as a runner before getting pregnant. Always stretch, warm up, and cool down after working out. You can keep running while pregnant, as long as you do so smartly. Wear the proper, supportive gear -- sneakers, sports bras, and a belly support band if you need it. Keep your water bottle filled and drink before, during, and after your run while keeping in mind where you can stop to pee along the way! Now lace up those new sneakers and get outside!
You and your baby will be happy and healthy if you just remember these guidelines from Mustela.
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