Running for Two: Guidelines for Pregnant Runners
Want to stay in shape throughout your pregnancy? Take these tips from the pros to ensure you get off to the right start
How much should you drink?
Staying hydrated is another way to make sure that your body doesn’t overheat and helps to maintain the requirements your body needs to transport nutrients through the blood, decrease the risk of hypertension due to an increased blood volume, and reduce preterm labor.
Try to drink before, during, and after your run. A total of eight to ten eight-ounce glasses of water should be consumed daily at a minimum. Remember, keep drinking water even if you don’t feel thirsty—once you are, you’re already dehydrated.
When should you call it quits?
It can be hard to stop doing something you love. If running is your passion and you’ve done it for years, it may be difficult to hang up your shoes and turn to walking, swimming, or stationary biking.
Some women can run up until the last weeks of pregnancy, while others need to stop before then. How will you know when it’s time? Your body will probably send you a memo.
“Most women stop running altogether because of extra weight and abdominal pressure by the last few weeks of pregnancy,” says Dr. Sam. She sees that the majority of her patients accept the fact that they will be walking by the third trimester.
Tapsak ran until a few weeks before her due date with her third pregnancy and then did power walking. With her fourth, she ran until seven months and then was too uncomfortable. “The strain on my low back and tail bone was a little too much to run up until the very end,” she says.
Running is a great way to maintain your fitness levels during pregnancy—just remember that pregnancy is not the time to try new things or reach for your personal best. When running for two you’ve got more weight to carry, less ability to breathe deeply, and more than yourself to think about. Stay hydrated and cool, listen to your body, and let it tell you how far you should go and when you should stop. Now get running!
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