While pregnancy is not the time to get into running, if you've been regularly running prior to your pregnancy, and your doctor gives you the OK to exercise, then by all means keep doing it! There's a while body of research out there to show that exercise during pregnancy is really good for Mum and the bun-in-the-oven. For the Mum-to-be, exercise can help fight off fatigue, increase mobility, decrease lower back pain and gestational weight gain, not to mention it's good for mental health and overall well being.
Not only this, but research also shows that babies of women who have exercised throughout pregnancy tend to be more alert, and easy to care for and, as young children, perform better in mental and physical performance tests than other children. It's quite a sight to see a two-year-old do that!
And even more importantly, when fitness becomes part of your life, your children want to be involved too. Whenever I returned from a run, my then Miss Two (pictured below) would come out and punch the boxing bag and do squats with me
But before put on your runners and race out the door, there's a few things you should be aware if you choose to run through some or even all of your pregnancy. Here's a few of my top tips:
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| Yes, this really IS me running - 19 weeks pregnant with my second baby, with 'Miss (then) Two' in-tow. |
- Listen to your body. This is the number one rule. Whether it's safe to run during your pregnancy will vary depending on your body. If it feels uncomfortable (eg. you feel a 'pulling' sensation, if you really feel tired or sick - or even if it 'just doesn't feel right') - don't do it! Even as a regular distance runner, I was very cautious in my first pregnancy and after 22 weeks I decided that my tummy was feeling to heavy to continue to run. With my second baby, I felt fantastic and continued to run through to 36 weeks. No two pregnancies are quite the same. If it doesn't feel right, then chances are, it's not right for you. Choose another form of exercise instead. Swimming is fantastic - it's the only time that you don't feel like an absolute walrus (except...maybe when you 'emerge' from the water). Walking and prenatal yoga is also fabulous.
- Use the talk test. Pregnancy is not the time to go out hard and do hill sprints or choose to train for your first marathon. Exercising too hard can put your body under considerable stress, and your baby too. If you're out running, use the 'talk test'. If you can't mutter to yourself or hold a conversation with a friend - then chances are you're working too hard and need to slow down.
- Avoid the heat and remember to drink plenty of water. Choose a cool time of the day to go out, and avoid the heat and humidity at all costs! Drink to thirst while exercising, and continue to do so after your workout.
- Think comfort at all times. Wear a good sports bra. This is really important you need good support 'for your girls' to take the pressure off your lumbar spine. And did you know that your shoe size can increase while pregnant? Yep. Up to half a size! So you might need some new runners as well.
- Avoid over-stretching. It's easier to over-stretch while pregnant due to joint laxity as a result of hormonal changes in your body. Keep it nice and gentle. It should feel good!
