Running in pregnancy
One of the best and easiest ways to stay fit during pregnancy is to walk or run.
If you carry a healthy pregnancy without risk, you have to stay calm if you want to continue running or exercising, because exercise during pregnancy is not only recommended, it is also very beneficial for the mother and the baby.
Exercise produces a greater sense of well-being and has been proven to decrease the time of fetal intervention in childbirth.
If you are already a runner with at least one year of training in your shoes, you can keep running during pregnancy, just listen to your body and adapt to the changes.
Go for a run only on days when you feel like it, and if you have a bad day, start walking and do not run if you see that you are not well, just walk to stay in shape and you will see how better you become.
Interlace the race with other sports. Swimming and other water activities are highly recommended. You can also do aqua-running, try to run in the water with a belt that allows you to float or even in the deep part of the pool.
How much can you walk or run during pregnancy?
The distance, speed and intensity will depend on the level of your career before you get pregnant: beginner, intermediate or advanced.
Whatever your fitness level, we will give you a guide on walking and running.
Beginner Level: You have never run
First trimester: It is not the time to start running, but you can walk throughout the pregnancy. Start slowly, walk for 30 minutes, 2-3 times a week. Put in a rest day until you can walk or every day for half an hour, or 3-4 days to reach an hour at a fast pace.
Second trimester: Start to increase the intensity when walking. Start with 10 minutes of warm-up to vigorously walk for 10 minutes. Then slow down for 10 minutes and walk fast again with your arms moving for another 10 minutes. Slow down and keep walking until the exercise completes one hour, slowly finishing the last 5 minutes.
Third trimester: Despite the belly, you can walk at least 30 minutes. If you have not stopped walking during pregnancy, you will have adapted to the change in weight and center of gravity, so you will not have trouble walking at a good pace every week.
Intermediate level: You have been running around 25 km a week, at least 6 months before pregnancy
First trimester: You can continue doing the same routine, about 20-25 km, leaving 3-4 times a week, interspersing a day of rest between them. Run at your own pace, without changes of pace and avoiding the hours of maximum heat.
Second quarter: If everything went well in the first quarter, you feel good, and you want to run, you can continue at the same pace. Try to go for flat places.
Third trimester: Continue the routine while you are comfortable. You can check your pulse rate while running to make sure you have a smooth rhythm. Decrease the distance if you have slowed down a lot, or walk and leave interspersed according to each day.
Advanced Level: You have been running more than 25 km a week, 6 months before pregnancy
First trimester: You can continue with your career routine as long as you do not do it with intensity, series, rhythm changes, etc. You can participate in races as long as you know that you will be able to run calmly, without pushing and at a gentle pace. Do not sting or compete.
Second trimester: You can run at a smooth pace for up to 5 days a week. Intercalate days of aqua-running or swimming; if you see that you miss more intensity or vice versa. It’s usually hard to recover.
Third quarter: Surely you feel clumsy and heavy with your belly growing at times, but you do not have to stop running if you feel like it, it will help you control your weight, and eat better. Also, your legs will swell less and you can feel more agile and have a better shape. You know you can always walk when you do not feel strong or go to the pool to recover better, especially on hot days.