Benefits Of Running During Pregnancy

Pregnancy and the birth of a child is a joyous affair for the whole family. The whole family and the near and dear ones make all sorts of efforts to make the mother happy and fit.  Different types of beneficial foods are given to the mother so that she is healthy and all comforts are provided as well.  A Lot of do’s and do not’s top the list for the same. Running during pregnancy, however, is not commonly heard, so it is difficult to say if it’s a myth or truth.

Therefore, let us have a brief snippet at finding out if it is safe to run during the pregnancy period, the conditions in pregnancy when it is not safe to run, the points which should be pondered while running under pregnancy situations, safety measures which should be followed as well as their benefits.

Is It Safe To Run During Pregnancy?

It is considered completely safe to run during the pregnancy period if your body has been accustomed to be running prior to this period as well. Running is the simplest and the most effective way for a proper workout to the body as well as the heart. In case one is not used to be running before, pregnancy surely is not a great time for kick-starting it (1).

When Is It Not Safe To Run During Pregnancy?

There are several occasions during which running is not safe during pregnancy. Some of it comes under:

• In case of any diagnosis of cervical issues, it is best to stop running (2).
• High blood pressure from the onset of the pregnancy is another condition where the doctor prohibits running and is not considered safe (3).
• It is highly advisable to not start any new practices while pregnant, especially the fitness regimes.
• The running habit should be immediately stopped in case one is carrying twins or triplets (multiple pregnancies (4).

What Are The Points To Keep In Mind While Running During Pregnancy?

It is ideal to have perfect-fitting shoes. In certain pregnancies, the mother-to-be complains of swollen feet or joints getting loose as well. So it is always good to buy a new pair of shoes that support all the required needs. Some other points to keep in mind while running during pregnancy are:

• It is important to keep yourself hydrated before as well as after running. This helps in preventing dehydration (5).
• During pregnancy, the urge to urinate increases due to increased pressure on the bladder; hence, it’s good to have quick access to the washroom.
• Wear a proper outfit (fitted clothes, sports bra) to support your breast and fitted shoes before running
• As the pregnancy progresses, it’s important to take short steps and go slow so to avoid pressure on the body.

What Are The Safety Measures To Follow While Running During Pregnancy?

Being active is the key to feeling great and pregnancy is no exception as it is good both for the mother and the baby. However, there are some safety measures that should be kept in mind while running during pregnancy.

• It is important to run, but not get into a race. This means going slow and not pushing oneself to the limit.
• Do not indulge in any severe fitness regime. If you are not already in the habit of doing so, start by taking smaller steps.
• Acquiring core strength is mandatory to avoid injury and pain. During pregnancy, tripping and falling are common symptoms as the center of gravity changes, and building core strength or stability helps with a smooth delivery.
• The feet of the women tend to swell as the third-trimester approaches. Therefore, old shoes may not fit during this period. So, it is important to procure proper and new fitness gear as being active is beneficial for both the mother and the baby.

Benefits Of Running During Pregnancy

The benefits accrued from running are not only helpful during the labor and delivery time. It is also beneficial for all nine months of pregnancy.  Some benefits are:

Reduces Risk of Complications

If one keeps running during the pregnancy phase, it cuts down the chances of all sorts of serious risks, including gestational diabetes, and also reduces the chances of C-section as well (6).

Improves Health and Fitness

Running helps with pregnancy symptoms like constipation, nausea, etc (7). The mothers who were always in the routine of running prior to pregnancy have a better check on their weight gain and even a better posture. The energy level gets a gush if one keeps running, thus eliminating fatigue, which is a common symptom of expecting mothers.

Boosts Blood Circulation

The habit of running also helps to increase blood circulation and even strengthen the blood vessels and even the heart (8). It overall helps in the maintenance of physical fitness throughout the pregnancy period.

Eases Delivery

The woman who makes running a part of their routine has smoother deliveries and it decreases the chances of fetal stress and helps in speedier recovery post-delivery (9).

Improves Mood

Exercise and running reduce the risk of depression and anxiety and increase energy levels, creating a positive environment all around (10).

Benefits Of Running During Pregnancy On The Fetus

Running during pregnancy can have multiple benefits for you and your growing baby. Such as;

• The child who is born to a woman who makes running a part of their regime are less likely to develop any breathing problems.
• The babies born to running mothers have healthy hearts.
• It also reduces the baby fat of the fetus before he is born without actually affecting the normal weight of the baby.
• Running offers better blood circulation and even gives the required oxygen and other nutrients to the baby.
• The behavioral and neurological maturity of the child is quicker than other kids.

Running during pregnancy helps ease your pregnancy journey. It improves overall health and fitness while controlling weight, reducing pain, and easing labor. It adds advantages for both the mother and baby duo. Further, it’s good to consult a doctor to ensure your and your baby’s well-being.

FAQ’s

1. When Did You Stop Running During Pregnancy?

Most women find running a bit difficult in their first trimester because of fatigue and nausea. The energy levels return to normal and nausea goes away in the second trimester and many pregnant ladies find running comfortable during this period. They stop running in the third trimester due to discomfort. Besides, if symptoms such as bleeding, chest pain, shortness of breath, dizziness, and weakness occur, it’s better to stop running.

2. How Far Into Pregnancy Is It Safe To Run?

The timeline varies from body to body. Mild to moderate running is safe during pregnancy. It’s better to stop running if any health conditions persist or symptoms occur such as nausea, dizziness, etc.

3. What Are The Don’ts Of Pregnancy?

There are several things to take care of during pregnancy. Avoid consumption of alcohol, caffeine, smoking, and raw meat. High temperatures can affect your and your baby’s health so it’s better to stay away from steam rooms, saunas, and hot tubs. Plus, avoid activities that involve falling, collision, heavy body contact, or tripping.

4. Can You Get In a Better Shape While Pregnant With Running?

Exercising can help get in shape when you are pregnant. It lets you adapt the changing shape and weight gain and improves endurance, muscle tone, and overall fitness.

References

1. Tenforde AS, Toth KE, Langen E, Fredericson M, Sainani KL. Running habits of competitive runners during pregnancy and breastfeeding. Sports Health. 2015 Mar – https://pmc.ncbi.nlm.nih.gov/articles/PMC4332642/#
2. Cooper DB, Yang L. Pregnancy And Exercise. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan – https://www.ncbi.nlm.nih.gov/books/NBK430821/#
3. Zhu, Z., Xie, H., Liu, S. et al. Effects of physical exercise on blood pressure during pregnancy. BMC Public Health 22, 1733 (2022) – https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-14074-z
4. Meah VL, Strynadka MC, Khurana R, Davenport MH. Physical Activity Behaviors and Barriers in Multifetal Pregnancy: What to Expect When You’re Expecting More. Int J Environ Res Public Health. 2021 Apr 8 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8068193/#
5. Song Y, Zhang F, Lin G, Wang X, He L, Li Y, Zhai Y, Zhang N, Ma G. A Study of the Fluid Intake, Hydration Status, and Health Effects among Pregnant Women in Their Second Trimester in China: A Cross-Sectional Study. Nutrients. 2023 Apr 2 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10096982/#
6. Tobias DK, Zhang C, van Dam RM, Bowers K, Hu FB. Physical activity before and during pregnancy and risk of gestational diabetes mellitus: a meta-analysis. Diabetes Care. 2011 Jan – https://pmc.ncbi.nlm.nih.gov/articles/PMC3005457/#
7. Connolly CP, Mudd LM, Pivarnik JM. Associations Among Work-Related and Leisure-Time Physical Activity With Level of Nausea During Pregnancy. Am J Lifestyle Med. 2017 Feb – https://pmc.ncbi.nlm.nih.gov/articles/PMC6600623/#
8. Melzer, K., Schutz, Y., Boulvain, M. et al. Physical Activity and Pregnancy. Sports Med 40, 493–507 (2010) – https://link.springer.com/article/10.2165/11532290-000000000-00000#
9. Watkins, V. Y., O’Donnell, C. M., Perez, M., Zhao, P., England, S., Carter, E. B., Kelly, J. C., Frolova, A., & Raghuraman, N. (2021). The impact of physical activity during pregnancy on labor and delivery. American journal of obstetrics and gynecology, 225(4) – https://pubmed.ncbi.nlm.nih.gov/34081895/
10. Kołomańska D, Zarawski M, Mazur-Bialy A. Physical Activity and Depressive Disorders in Pregnant Women-A Systematic Review. Medicina (Kaunas). 2019 May 26 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6572339/#