We have all heard the many statements about how it is a bad idea to run during pregnancy. You probably just shrugged it off when you weren't pregnant. But now you're in the thick of it.
“Can I actually run when I am pregnant?”
It's a jungle to navigate! One health expert says one thing, and another midwife says something else. For many years, it has been said that pregnant women should avoid running, but now the tone is different – and there is good news for the running-enthusiast women!
Myths
Before we move on to our advice about running training, we will first list some statements about running while pregnant that are myths. So you shouldn't be afraid that these things will happen to you.
- You will give birth to your child too early
- Your child won't get enough oxygen when you run
- You must not train as hard as you usually do
- It is harmful to your child if you overheat during training
It can be hard not to be afraid of these myths, especially since they have been repeated time and again for many years. But if you really enjoy a little run, try to take a deep breath and put them far back on the shelf. You deserve to do things that make you happy without feeling guilty.
A few precautions
Running is good, running is healthy, and running should (if you want) be practiced year-round – even when you are pregnant. However, that doesn’t change the fact that there are a few precautions that can be good to keep in mind when you next go for a run. After all, we cannot overlook that your body is doing a big job when you are pregnant, so you should be kind to it while it lasts.
This means that it is a good rule of thumb that you should not push yourself too hard. It’s perfectly fine to go for a run, but you should try to make it a goal to maintain your fitness. Therefore, you might need to take a bite of the sour apple and forget about improvements regarding distance and time for the next few months. If you push yourself so much that the taste of iron starts to appear in your mouth, it’s time to slow down a bit. If you push yourself too hard, it will increase your Braxton Hicks contractions, which are not exactly pleasant to run with, so you would probably prefer to avoid them in large amounts. As long as you listen to your body, there is nothing dangerous about running as you usually do.
There are also some small things that are good to remember regarding food and drink. It is a must that you stay well-hydrated and therefore drink plenty of water both before and after your run. It is also a really good tip to ensure that you do not run on an empty stomach. Ugh, all that about water and food right before running can tend to give side stitches for many... But it is just so good for your body.
As a final point, it might not be running that you should start with if you haven't been active before. It can be a more strenuous form of exercise if you start from scratch. In that case, there are other forms of exercise that you can also easily participate in.
Spinning as an alternative to running
The intention is not to push you off for a run – it's perfectly fine if you still don't feel comfortable with it. You might build up confidence by starting somewhere else. Spinning could be a golden middle ground for you if you are still uneasy about running or have never run before.
BUT there are of course a few precautions for spinning that you can take along the way. Just like with running, it’s a good idea to start extra gently if you are a beginner. It might be a good idea to take some leisurely rides on a stationary bike at the gym or outdoors first, so you can gradually get started.
When you are ready for a spinning class, remember to tell the instructor that you are pregnant. It might seem attention-seeking, but it is not. It is very important, so he or she doesn't accidentally push you harder than necessary. The instructor certainly doesn’t want to do that either. So let him or her know that there are two of you on the bike.
The bike also needs some adjustments that are suitable for a pregnant woman. It can make it more comfortable for you if you move the handlebars closer to your body, so you can sit upright. It will probably feel a bit like riding a women's bike, but who cares! There is a completely different atmosphere in a spinning class that you won't get from a bike ride around the lake.
