Friday, December 12, 2014

Running while pregnant


As I enter my 3rd (and final) trimester of my second pregnancy, I figured it would be a good time to address running while pregnant.  I use the term "running" loosely since my stride has become more of a jogging/fast walking.  I "ran" almost 40 weeks while pregnant with Mason and feel this pregnancy might be the same.
Today I ran 4 miles in under 40 minutes!
Since I'm not technically training for anything, my speed and distance doesn't quite matter.  I'm just happy I'm still out there running and getting some exercise.  Not to mention running has always been my stress release and I couldn't imagine not running a few times a week.

Lately I've been running anywhere from 10-15 miles a week, with a pace of 10 min/miles up to 12 min/miles. 

According to fitpregnancy.com, "Your distance, speed and intensity will depend on whether you were a beginner, intermediate or advanced exerciser before you became pregnant."

Based on the chart they provide, I am considered an advanced exerciser:  
during 1st trimester - You were running 15–20 miles a week consistently for 6 months or more prior to pregnancy and occasionally competed in races. You can continue this routine except for the racing. If you feel as if you are overexerting yourself, walk or discontinue the routine until you feel stronger.

during 2nd trimester -  You can run as many as 5 days a week if you feel comfortable. Work out in a pool on days when you are feeling tired or are not up for a run.

during 3rd trimester - You surely are feeling the extra weight you are carrying. If you still feel good and want to continue running, then do so. You may find that you don’t feel comfortable running as long or for as many days a week as you did in the first two trimesters. If you feel unstable, walk or continue your runs in a pool.

The article further provides some guidelines to keep in mind as you continue to run during your pregnancy:

Use the talk test. - try having a conversation while exercising ... as long as you can still talk then you are getting enough oxygen to baby
Stop if you experience pain, fever, bleeding, dizziness, faintness, pubic pain, persistent headache, sudden swelling, difficulty walking, lack of normal fetal movement or an abnormally rapid heartbeat.
Rest if you feel extreme fatigue. Listen to your body, and don’t overdo it.
Drink up. Add 8 ounces of water to your total daily fluid intake for every 30 minutes of exercise. Stay cool by dressing in breathable layers that you can shed. In warm weather, exercise early or late in the day, and ratchet down the intensity.
Watch your back. Back pain is common during pregnancy; if you experience it, make sure your exercise routine isn’t the culprit.
Watch the clock. Don’t work out at a high intensity for more than 40 minutes at a time.



So basically, don't overdo it.  Listen to your body.  Take it easy ... after all baby comes first!  Exercising while pregnant will help with excessive weight gain and ultimately with the baby's delivery.  I'm all for it!

Definitely check out Fit Pregnancy's article, "Stride Right," for more tips and explanations!

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