Since you found out you're pregnant, you'd like to keep running, but those around you keep telling you the same old myths. What is it really?
Running in early pregnancy can worry many women. The popular belief is that running increases the risk of miscarriage in the first trimester. However, no study has yet demonstrated a link between running and the risk of miscarriage, the risk of premature delivery or rupture of the membrane. On the contrary, several studies have demonstrated the many benefits of running. A woman who ran on a regular basis before becoming pregnant and who has no medical contraindications during her pregnancy can continue her training program during pregnancy by reducing the duration and intensity of the training sessions to which she is accustomed. She must, however, be able to carry on a conversation without being out of breath. Excellent exercise for the cardiorespiratory system, running improves blood circulation, effectively controls weight gain and regains weight faster after pregnancy.
However, it is not recommended for a woman who did not run regularly before pregnancy to start running. On the other hand, if you are he althy, have no known contraindications and were running regularly before pregnancy, you can continue running. It is contraindicated to continue this activity if, at any time during your pregnancy, you have active bleeding (daily) or signs of placenta previa (in the second and third trimesters), leakage of amniotic fluid or contractions premature. If any of these signs appear during a workout, stop running, rest for a few minutes and walk back! », recommends Pascale Desaultels, gynecologist-obstetrician.
A little test
You think you're ready to run during your pregnancy, but are you really? If you answer yes to all of the following questions, you have no medical contraindications and you have the approval of your he althcare professional, you can continue running during your pregnancy.
- Before your pregnancy, did you run at least three times a week, for 20 minutes or more per session, for at least six months?
- Do you have a balanced diet?
- Are you aware of your limits and ready to reduce the intensity of your workouts during your pregnancy?
“It is essential to do exercises for thepelvic floor and sheathing exercises to strengthen the trunk. These exercises are important for women running during pregnancy because of the impact and weight of the fetus on the pelvic floor. advises Richard Chouinard, head of practical training in the kinesiology division of the Faculty of Medicine at Laval University and specialist in sports training.
Particularities during pregnancy
Running can be difficult in the third trimester due to, among other things, pressure on the diaphragm and additional weight on the pelvic floor of the growing fetus. For some women, the weight of the baby causes discomfort in the pelvic area. For others, running will be part of their routine until the very end. Severe pain in the pelvic region when you run can be a sign that your body is not adapting well to this sport. It is then recommended to stop. If you are still running in the third trimester and the doctor finds that the baby is descending prematurely, stop running. On the other hand, if the baby goes down to 39 weeks, so much the better. urinary incontinence can appear or reappear in the third trimester when you run. If this happens to you, talk to your doctor or midwife, who will check to see if it is amniotic fluid.
A few tips and advice
- If you run outdoors, do a loop run near your home;if you are more tired, you can easily walk back.
- Plan your ride with pee stops and watering holes!
- Dress appropriately so you don't overheat – you may be warmer than usual during your pregnancy.
- The choice of running surface is also an element to consider. The dirt trails are to be prioritized, to minimize the impacts.
Many sports or athletes continue running during their pregnancy, with the aim of getting back in shape quickly after childbirth and being competitive again. Although not recommended for the majority of women, some athletes even take part in “friendly” races while pregnant. Athletes often have access to training professionals who support them during their pregnancy.
If there is a running event you would like to participate in, talk to your doctor about it. If you have never run the proposed distance, even if you run regularly, it would be wiser not to run or just run a distance you are used to. In any case, do not take part in a sporting event in hot and humid weather.