How To Continue Running Through Pregnancy

No longer should women be advised against engaging in an exercise programme - a behaviour for which she is well adapted during pregnancy, and which her body requires as a beneficial lifelong health practice.

Christine Wells Ph.D

Begin With Your Doctor

Before starting - or continuing - your training programme, consult your obstetrician or midwife. You should thoroughly assess your health before creating an appropriate plan.

if you have been a regular runner, you can probably continue with your usual running programme during the early months of your pregnancy. ACOG recommends that exercising at least three times a week is preferable to a sporadic approach.

When you become pregnant, your circulatory system changes, hormones are released into your body. Your body temperature increases, as does your metabolism, whilst bone density is maintained, your ligaments relax and your resting heart rate increases. Using heart rate monitors as a measurement of exertion is not not practical during pregnancy. It is advised that the Rate of Perceived Exertion is used. This is a scale of intensity that you apply to your running; you define for yourself on the basis of your experience, what "very, very light exercise" means and what "very, very hard exercise" means, plus all the levels in between.

Add Exercises To Strengthen Key Muscles:

1. Pelvic floor exercises

The pelvic floor supports the pelvic organs & their contents. Pregnancy causes additional pressure which can result in stress incontinence and/or a prolapse. In order to strengthen the pelvic floor and reduce the chances of pelvic problems during pregnancy, try the following:

Imagine that you are desperate for the toilet, holding and then relaxing the pelvic floor as often as possible throughout the day. This will help strengthen the pelvic region. A weak pelvic floor can be very distressing but something can be done to avoid it. It makes no difference what age you are or how many children you have already had, it's never too late to strengthen your pelvic floor!

2. Abdominal exercises

In order to cope with the increasing size of the uterus, the abdominal muscles must stretch a great deal. Abdominal exercises can be performed throughout pregnancy but great care must be taken. Most women can continue their abdominal exercises quite comfortably until the 4^th month of their pregnancy, but it is not recommended to lie on your back after this time.

Recommended exercises beyond this time are:

1. Pelvic Tilt

Standing with feet hip-width apart, tilt the spine forward, holding in your abdominals for 2-3 seconds. Then release spine back into neutral position.

2. The Cat

On all fours, raise the spine up (like an angry cat!) and hold for 2-3seconds, then release spine back into neutral position.

3. Abdominal Contractions

Standing/sitting/lying down, pull in your abdominals for 2-3 seconds then relax.

Below is a Question and Answer from the Health category of www.running4women.com (with Permission)

QUESTION:

I am currently trying for a baby, I workout three times a week at work. I run quite fast setting off at 12 for 25 minutes then gradient work (uphill) for 5 minutes, then about 100 sit ups. At what point should I reduce this, and to what? I am concerned in case I fall or slip slightly. Hope you can help me with some advice

ANSWER:

Overall, there is no reason why you should not continue to run whilst trying for a baby or indeed once you fall pregnant. Certain modifications to your usual running programme should be made as you are on the whole running for well-being and fitness, as opposed to weight-loss or competitive training:

• Initially I would suggest that you reduce the distance of your runs by about 50%. This will allow you to assess your body's response to training. It would also be advisable to reduce the frequency of your runs for the same reason.
• In addition to the increased caloric needs of regular running, an additional 300 calories per day are required to meet the metabolic needs of pregnancy, so make sure you incorporate this into your diet.
• Make sure you drink plenty of fluids as the risk of dehydration is increased during exercise whilst pregnant.
• Never train to the point where you are short of breath or sweating profusely.
• Wear a comfortable "stability" running shoe as your ligaments and joints will require more support as your pregnancy advances.
• Wear a good supportive sports bra.
• Most importantly stop training if you experience pain, dizziness or nausea and consult you doctor as soon as possible.
• Avoid doing sit ups as a means of abdominal strengthening and switch to some core stability exercises or Pilates.

(American College of Obstetricians & Gynaecologists (ACOG)

1. Regular, moderate intensity & duration exercise sessions are preferable

2. Recommended exercise including stretching, stationary cycling, swimming & walking. Other types are either contradicted or require modification.

3. Don't lie on your back after 4 months of pregnancy.

4. Five minute periods of warm-up & stretching are recommended, but don't stretch to the point of maximal resistance.

5. Women with sedentary (generally inactive) lifestyles should begin with short duration, low intensity activity & gradually increase this.

6. Stop exercise when fatigued. Consult a physician if any unusual symptoms occur.

7. Increase your calorie intake to cover the demands of the exercise & take fluids liberally before, during & after exercise.

8. Avoid environments with excessive heat & humidity when you exercise.

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