How best to run during pregnancy
Who can run during pregnancy?
The benefits of jogging for health and well-being are obvious, and a healthy person who has no problems with the heart, musculoskeletal system and breathing, jogging can not harm. But during pregnancy, the woman's body has a large load than usual, all the organs work in a strengthened mode, supporting the vital activity of the embryo. Therefore, you can not start to run women who are not engaged in sports before pregnancy and did not arrange jogging. For the body it will be a serious stress that can harm the health of the baby. If you didn’t follow regular workouts before conception and during pregnancy you decided to take up a healthy lifestyle, do not start it with running - doctors advise walking, yoga, gymnastics for pregnant women.
During pregnancy women who have problems with joints, cardiovascular system, breathing apparatus, jogging can not run into poor health or cause injuries.It is contraindicated to run pregnant women who have been diagnosed with the threat of interruption - even if they are experienced athletes with great experience, exercise can lead to miscarriage.
If you have been playing sports for a long time, you cannot imagine your life without regular jogging, you feel good, you do not have chronic diseases and medical restrictions, then you can run, but with some rules.
How to run during pregnancy?
Up to 12 weeks, significantly reduce the load during the run, this is the most risky time at which the risk of abortion increases. It is advisable not to go in for sports at all during this period, but if you didn’t immediately know about your position and continued to run, you shouldn’t blame yourself. After 12 weeks you can gradually increase the load.
Before jogging, be sure to do gymnastics and a small stretch. During pregnancy, the load on the joints and pelvic floor increases, so to prevent injuries you need to prepare your body for the run. It is advisable to wear for classes special compression tights that protect the muscles from stretching.You should not run more than half an hour on average, watch your breathing and pulse, stop at the slightest unpleasant sensations or pain. Before training and during it, do not forget to drink water, dehydration is dangerous during pregnancy.
After jogging, it is advisable to lie for a few minutes or half an hour, lifting your legs up to restore blood flow. Then do some stretching exercises.
By the middle of the second trimester, begin to reduce the load in order to stop training after a few weeks. In the third semester, jogging is prohibited, the growing belly begins to interfere, the risk of injuries and unpleasant consequences increases.