Expecting a baby is a wonderful time, but as well as the excitement of growing a tiny human inside of you, often comes nausea, exhaustion and feeling uncomfortable. The good news? You can still keep up your exercise regime safely, although you may need to make a few adjustments – no strenuous prenatal exercise allowed.
Contrary to what some believe, running can be a great way to keep fit during pregnancy for experienced runners (and newbies, too, if they take slow and steady). For those considering getting out and clocking up some miles, Eastnine fitness trainer and running expert Jordan Foster – who is also a pregnant woman in her second trimester at 23 weeks pregnant – shares her top prenatal exercise tips for a regular exercise routine.
Prepare for the run
“Make sure you warm up properly ahead of a run and don’t forget to cool down after, for a smooth heart rate transition.”
Plan ahead
“Consider your route carefully to reduce the risk of falling while taking part in physical activity. Choose an area that is fairly flat, avoid steep hills and lots of steps. Also, consider the time you go running; during the summer months, early mornings or late evenings may be better as it is cooler.”
Don’t push yourself too hard
“Remember, you are trying to maintain your fitness levels, not to build up a lot of muscle tone, set a new personal best or achieve weight loss. Don’t try to run for too long, up to thirty minutes of a moderate exercise program is enough.”
Stay hydrated
“Drink water before, during and after a run to prevent dehydration. Take a bottle of water with you to sip from as you run, for a sensible pregnancy workout.”
Check your kit
“Wear comfortable running shoes that support your feet as you do physical activity. As your body changes, you may need to invest in new running gear too. A well-fitting sports bra is essential and you can also get bump bands specifically designed to support your belly during a prenatal workout.”
Listen to your body
“If you’re feeling particularly sick or exhausted, give yourself a break that day. It’s your body’s way of telling you to take a step back from pregnancy exercise and rest.”
Ease off later
“As you progress further into your pregnancy, you may find running starts to feel more uncomfortable due to your growing bump, especially as you reach the latter stage of the third trimester. When this happens, you can switch to gentle exercise like walking instead – it’s still a great way to keep active but puts a lot less pressure on the body.”
For more advice on working out while pregnant, check out our masterlist of advice for prenatal exercise here, or plan ahead with our top tips on safe postnatal exercise, ready for when your bundle of joy arrives.
