Can you go running while pregnant

Do not try to push through any discomfort. Stop running and consult your practitioner. Pregnancy is no time to test your limits and prepare for a marathon.

Your typical running routine may not be as simple or effortless as it was prior to conceiving. Your body is changing and growing another human being. There are some helpful adjustments you can adopt, though, to make running while pregnant easier and more enjoyable. It is absolutely crucial that you wear proper, well fitting, supportive footwear when running while pregnant. You need to make sure your ankles and joints are safe from sprains and strains.

The extra pregnancy weight can also put a lot of pressure on your knees, resulting in joint pain. A new, stable pair of shoes can make the biggest difference to keep you safe while running. Make sure your new pair of sneakers fit perfectly and support your ankles and arches. If you are unsure of what kind of shoe to invest in, visit a specialty running store and get fitted by an expert. Pick up a cute, new pair that makes you feel sporty and get ready to hit the track!

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. According to the American College of Obstetricians and Gynecologists ACOG , pregnant women should get at least minutes of moderate-intensity aerobic activity every week.

These are workouts that raise your heart rate and induce sweating, including running. You may just need to adjust your expectations and the intensity of your workouts along the way. Working out during pregnancy can ease constipation , back pain , fatigue, and promote a healthy weight. It also lowers the risk of gestational diabetes and preeclampsia.

These are feel-good hormones that can elevate your mood. Exercising during pregnancy is a win-win. It can help you improve both your physical and mental health. Although running is an excellent way to stay active during pregnancy, you may encounter some challenges.

Pregnancy changes your body, so you may deal with a shift in your center of gravity and balance as your belly increases in size. To prevent an accident, you may want to run on pavement, such as the sidewalk or track at a local school. 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. Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, you should be able to hold a conversation as you exercise when pregnant.

If you become breathless as you talk, then you're probably exercising too strenuously. If you were not active before you got pregnant, do not suddenly take up strenuous exercise. If you start an aerobic exercise programme such as running, swimming, cycling or aerobics classes , tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week.

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.