From the October 2012 issue of Runner’s World
Follow these precautions to keep you running comfortably through your pregnancy
By Catherine Cram MS, Exercise Physiologist and co-author of the recently revised Exercising Through Your Pregnancy
1 A belly-band can provide support to the abdomen and reduce tugging on round ligaments as you run. Most women find the wide Velcro closure bands the most comfortable. See a physio to be properly fitted.
2 Check your foot size mid-way through pregnancy. Your feet can increase a half to one full size as a result of hormonal and weight changes.
3 Add a cushioning foot bed to your running shoes to help with shock absorption.
4 If running outdoors during warmer weather add a cold pack to the back of your running shorts (some women even put them in their bra). It’ll help keep you cool and reduce core temperature.
5 If running solo always let someone know where you’ll be running and what time you should return. Run in well-populated areas and with your mobile.
6 Avoid hills if you find you’re not comfortable running up them, and slow your pace and/or reduce distance if you feel exhausted or don’t recover normally after your run.
7 Let you healthcare provider know if you’re not gaining weight within prescribed levels. You may need to add more kilojoules if weight gain slows or stops.
8 Hydrate well. Your urine should be nearly clear and if it’s not, hydrate more frequently. It can help to weigh yourself before and after your runs if you aren’t certain that you’re hydrating adequately. You should be near the same weight after your run as prior.
9 If you experience any of the following, seek medical attention immediately: sudden and/or severe headaches, shortness of breath and inability to catch your breath, chest pain, pain in your abdomen or back, muscle weakness, pain or swelling in your legs, contractions during/after exercise, particularly before 37 weeks, decreased fetal movement (bearing in mind that most babies will sleep when their mothers are moving and may not start moving immediately upon completion of activity), the leaking of amniotic fluids, any bleeding.
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