Mums-to-be receive conflicting advice all the time about exercise in pregnancy – will it help or harm? Emma-Lees Laing, a midwife for pregnancy health charity Tommy’s and manager of the charity’s freephone PregnancyLine, addresses some common concerns regarding running.
Is it safe to run while pregnant?
For most women, it is fine to continue running in pregnancy. Runners should be aiming to maintain their fitness levels and keep to their regular schedules, rather than pushing themselves and aiming for perfection.
It is more important to look after yourself properly as your wellbeing directly impacts that of your baby. Ensure you drink plenty of water and don’t take short-cuts with your warm-up and cool-down. Listen to your body, and take plenty of breaks when you need them.
Are there any reasons why I shouldn’t run?
Pregnancy isn’t the time to embark upon a major new fitness routine, so if you’ve not been a regular jogger before getting pregnant, don’t start now. Always discuss with your midwife your exercise regime.
Even for seasoned runners, continuing throughout pregnancy isn’t always possible. In particular, women who have had problems in a previous pregnancy, or who experience the following should get advice from their midwife or doctor:
Whilst running, if you experience any of the following, stop immediately, have a drink of water and phone someone for a lift. Contact your midwife as soon as possible.
How late into my pregnancy can I keep running?
Once your bump starts to show, running may become less comfortable. This is due to the hormone relaxin, which loosens the ligaments, decreasing the support for your knees, ankles and back when running, making you prone to injury. Running in pregnancy will also put pressure on your pelvic floor muscle, so it is recommended that you do your pelvic floor exercises regularly throughout your pregnancy. Your breasts could become tender, so it is advisable to wear a supportive sports bra. As your baby grows, you’ll find yourself getting more out of breath than you’re used to.
Most women find they need to adapt their exercise plan to low-impact activities and often replace running with a fast walk as their due-date approaches. The time to slow down varies from one woman to another, so the best thing you can do is trust your body when it tells you to take it easy.
Isn’t pregnancy a great excuse to put your feet up?
Keeping active in pregnancy has health benefits for both you and your baby. It prepares you for the stresses of pregnancy and birth. Regular running will help to maintain your energy levels and reduces circulation problems. Running should also reduce the likelihood of gaining too much weight in pregnancy, and will make it easier for you to return to your pre-pregnancy fitness levels after your baby is born.
What about after the baby’s born?
It’s best to avoid strenuous activities including running, for at least six weeks after the birth of your baby. It can take six months for relaxin to return to normal. The best thing to do is to take it easy and relax into your schedule gently. Eat a well-balanced diet, keep hydrated, listen to your body and enjoy yourself!
Visit the Tommy's website for more advice on exercising during pregnancy, they also have places up for grabs in the Royal Parks Half Marthon.
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