When ought to a pregnant girl cease working?
If you're an avid runner looking to grow your family, you may be wondering if you need to sacrifice your running during pregnancy. Is It Safe to Exercise While Pregnant? Can I do effective activities? Is it going to hurt the baby? How do I know when to stop or start taking it easy?
Running during pregnancy can be a pleasant experience and can also be done safely. However, there are some basic guidelines that you should know and follow.
Activity level before pregnancy
The first thing to ask yourself when thinking about how much physical activity is okay while you are pregnant is how high your activity level was before you became pregnant. Most doctors will tell you that if you are very active before pregnancy while you are pregnant, you can probably continue your activity.
Of course, there are always exceptions to every rule. Once you find out you are pregnant, you should always have a conversation with your doctor to make sure the activity of your choice is safe.
Pregnancy is not the time to suddenly reach a higher level of fitness. However, you can safely focus on achieving what you have already achieved. If you've run, keep running! The same goes for cycling, swimming, cycling and other activities.
What to Expect
The first trimester is difficult for many women for a variety of reasons. First, women are often plagued by nausea during this period. Coupled with first trimester fatigue, you may be too tired to exercise. When this happens, don't be too hard on yourself. While it is certainly true that exercise is good for you, sometimes the best thing you can do for your body is to listen to it.
During these challenging first weeks of pregnancy, it's okay to get more rest if your body requires you to.
You will find yourself warming up quickly after pregnancy. Because of this, you should be careful when exercising to make sure you don't overheat. Make sure you hydrate properly and don't overdo it when it's hot and / or humid. Many women have some breast tenderness and need a larger, more supportive sports bra.
It is also recommended that you wear clothing that is loose while running while pregnant, as restrictive clothing can prove less comfortable.
By the time you reach your second trimester, you may get taller and lose your balance more often. Some women choose to run more on the track at this point in the game. If you are an avid trail runner, pay close attention to your stance and try to stay on flat trails as you move around in pregnancy.
Although first trimester nausea may go away, there are a variety of new experiences that can appear. Some women experience lower back pain when exercising while pregnant. You may need to get very close to a bathroom.
Once your tummy starts to grow and feel uncomfortable, a belly band can help keep things in place (and prevent some of that uncomfortable crowd). These tapes provide support without excess pressure on the print.
You need to be aware that if you want to keep going, you will likely have to slow things down a bit. Don't focus on far or fast. Just keep your body moving for as long as it feels good to you!
First, second, third trimester!
In the third trimester, things could get really interesting and uncomfortable for women trying to run through pregnancy. As you can imagine, the bigger your belly gets, the more difficult it can become to navigate while running.
For most runners, this is where you need to be more and more patient with yourself. Running can involve more walking breaks. Chances are you'll need to plan your routes around frequent bathroom breaks. Some days, you may not feel like you have the energy for much more than a brisk walk.
Other women will continue the easy run until childbirth, and that's fine too! Whatever you do, please don't compare your pregnancy fitness journey to anyone else's. Of course, it's okay to seek advice. It's also okay to hope that your pregnancy looks just like the girlfriend on the street.
However, it is even more important to offer grace to yourself when suddenly you can no longer walk. Whether you're too sore, too tired, too bulky, or just not feeling it, it's okay to listen to your body.
Adjust your expectations
One thing that you have probably figured out is that you should adjust your expectations while you are pregnant. I mean, in terms of your running and movement, not how great motherhood is going to be!
No matter how long or far you were before pregnancy, don't expect your pregnant self to meet this standard. Maybe for a while, but it's just as fine if you don't. If you're struggling to improve your running include:
- Interval run (2:00 minutes running x 2:00 minutes walking for example)
- Slower speed
- Lower weekly mileage
- Significantly shorter runs
- Switch to brisk walking
- Try a cross-training substitute with no effect
When should a pregnant woman stop running?
You should stop running when your doctor recommends you stop. This is the first absolute about running during pregnancy. When you start to feel cramped up, you should either stop running or stop for that day and see if things improve the next day.
If your tummy gets bigger and you feel uncomfortable moving around, it may be time to stop running and move on to walking. If running is causing back pain you may need to stop.
It goes without saying that if there is any bleeding or staining, you should stop and consult a doctor.
Some women can run until childbirth, others give up much sooner. The average woman can walk for a while during pregnancy, but then they stop somewhere between the 5th and 7th months of pregnancy. This does not mean that you have to make an effort to feel "normal".
Trust me when I say this: every woman's pregnancy is unique to her. That's true whether this is your first or fifth baby. Experience shows that every pregnancy can be as individual as the beautiful baby that the mother carries.
Don't spend too much time fretting about exercising enough or not enough. If it feels good, go ahead. When it doesn't feel good anymore, switch to something else. Listening to your body is never a wiser decision than expecting it to be.