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Tips for Running during Pregnancy

Hello fit Mamas! If you love running and have been running for a while, odds are you won’t want to stop during pregnancy. However, when a woman becomes pregnant, she must deal with not only the physical challenges but also a mental and emotional shift with each trimester. The big question is “is it safe to run while pregnancy”? There are many known benefits of exercise during pregnancy to the mother and the baby. In fact, research shows that exercise during pregnancy is not only okay, but it is recommended. Everyone’s body is different, talk to your obstetrician to ensure your body is in the right condition to exercise.

There are a few tips to keep in mind before you hit the ground running:

Stay cool

Consider the temperatures at which you train. Try to avoid extremely cold and hot temperature (above 75 degrees). It is recommended that pregnant runners should exercise in a cool temperature, because a woman is better able to dissipate heat during pregnancy which helps to protect the baby. If it is too hot outside, try finding a indoor space or run on a treadmill at home.

Watch for uneven surfaces

During pregnancy, a woman’s body tend to become more unstable and may have difficulties balancing due to the weight distribution and hormonal changes as pregnancy progresses. Watch for uneven surfaces during runs to help avoid potential falls.

Scale back your mileage

Don’t beat yourself up if you are a minute off your normal pace during workouts. Be realistic about your expectations and be kind to yourself. Try to not set target pace and scale back your mileage. Instead of running five to six days a week, adjust your schedule to three to four days a week instead. Take rest days and listen to your body, moderation is key.

Hydrate, hydrate, hydrate

Hydration is always important during exercises, but it is especially crucial for expecting mothers to change their hydration approach. Instead of drinking water before and after a run, expectant runners should have water during the run and drink when thirsty. For those who don’t want to carry a handheld water bottle, hydration backpacks can be a good option as long as it doesn’t put too much extra weight during the run.

Consider compression socks

Pregnancy itself comes with a lot of swelling. Wearing compression socks during pregnancy will help promote oxygen blood flow circulation, prevent blood from pooling in the veins, and reduce elevated heart rate in both mother and baby. Wearing compression socks during and after running can help relieve sore leg muscles and speed up the recovery process.