Is it advisable to run when you are carrying? Radhika Meganathan looks for the right answer to this important question.
Runners , especially passionate runners, do not like to be restricted from practising their favourite sport, but there comes a time when it may become necessary to at least tone down a bit, if not give it up temporarily. Injury is one reason for doing so. Another happier reason would be pregnancy.
When you are expecting, your body undergoes a lot of physical and hormonal changes, which may require you to alter your running schedule. But first of all, can you run at this time? Is it safe?
The answer is not black and white. It all depends on your body condition, your pregnancy scans and your doctor’s approval.
– If tests and scans reveal any issues with your pregnancy, you cannot run or do any kind of exercise during this time
– If you are healthy but not a runner, then it is generally not recommended to start running at this time. However, if you are keen to, you can do so under supervision.
– If you are healthy and already an experienced runner, then you can run
Dr Parimalam Ramanathan, Gynecologist at London Harley Street Women and Fertility Centre, Perungudi (www.lhschennai.com) says: “If the pregnant woman is already an experienced runner, then she can keep running, provided she follows some extra caution. Pregnant women are recommended at least 20-30 minutes of daily exercise. However, I wouldn’t recommend running as a daily activity for women in their last trimester, simply because it might give them more discomfort. Gait and balance becomes more difficult as girth increases, and the spine takes the weight of the growing baby, so it is best not to run when you are in the third trimester of your pregnancy.”
She explains further: “Sometimes, even in the first three months of pregnancy it may be a risk to do intense cardio; if the runner slips or falls, it might pose unnecessary stress on both the baby and the mother to be. Best to wait until and after delivery to start a new sport or fitness regime! Walking is gentler and safer during these months, especially if you have high blood pressure or gestational diabetes.”
Dr Parimalam encourages women who are actively trying to get pregnant, either naturally or through methods like IVF, to keep running. “In fact, a body made fit and supple through exercise is more prepared for the experience of pregnancy and delivery, so women who are trying to conceive can benefit from running as a cardio exercise,” she added.
Pregnant and want to run? Follow these steps:
1. If you are new to running, start gently. Warm up by stretching for 10 min, walk for 5 minutes, then jog slowly for 5 minutes, and cool down by walking for 5-10 minutes.
2. Even if you are an experienced runner, at this time, do not run in a new route. Stick to your familiar routes. If you are vacationing, it is okay to run in a new route as long as it is safe.
3. Avoid hilly terrains or routes with swift bends and turns. Parks are best during your pregnancy, as they have even ground and are crowded.
4. Avoid running in isolated areas. Run with a partner, as much as possible. Always carry a fully charged mobile with you.
5. Pregnant women overheat easily, so avoid running in hot or humid weather. Do not forget to take a water bottle with you. Keep sipping before, during and after your run.
6. Dress appropriately in loose, comfortable clothes. Pregnancy often results in swollen feet, so wear the right size shoes. Opt for adjustable sports bra that can accommodate your increasing breasts.
7. If you experience dizziness, pain or bleeding, stop immediately and seek help.
Running is a wonderful fitness activity and great to control stress, so enjoy your runs as along as you are comfortable.