Posted by Tia Patel | OCT-20-2020

It’s also important to be mindful of your heart rate, but there’s no need to obsess over numbers as it's different for every woman. Instead do the talk test as an indicator of how intense your exercise is. When running, try and hold a conversation with either the person you're running with or yourself. You could even sing out loud! (although, you may get some strange looks). If you can't maintain a conversation, your breathing is laboured or you feel tired or in pain, slow down to a walking pace or even stop.

1. Your body will dictate how you run - As you grow a baby your body naturally becomes heavier. A change in gait and extra weight can aggravate old injuries or make new ones more likely. It’s important to listen to your body and not overdo it by running too long or too fast.

2. You need to be aware of your surroundings - With most forms of active physical activity when pregnant, there is a risk of falling. Especially whilst running when your centre of gravity is likely to be more off than before. This, plus the extra weight you're carrying and the added lubricity of your joints can make you more likely to fall. It's important to plan your route avoiding any areas where there might be an increased risk of tripping or falling (rough terrain, narrow roads or steep roads). Instead opt for packed dirt or level firm grass but also pick your feet up, as well as looking at the ground, in front and your surroundings as you run as well.

   If you do fall and you have bleeding or any abdominal pain or reduced baby movements, it's important to seek immediate medical help and be assessed by a doctor.

    

   Continue to ice any niggles post run. The use of cold therapy during pregnancy can also be beneficial for treating swollen feet and hands, which are common symptoms of pregnancy.

   Read these tips for how to best use your 3 in 1 gel pack here
   
   

3. PBs should be far from your mind- Re-frame your goals so you’re running to be strong and healthy rather than race ready.

4. Avoid overheating - Comfortable shoes and loose clothing are a must, especially when you're outside running. Stay in the shade if it's sunny or avoid running from 10-2 when the sun is at its peak . It's also essential to stay well hydrated so carry a water bottle with you.

Check out our guide to staying hydrated

Having a child can be both a stressful and empowering time but our main piece of advice for mothers to be is to listen to your body, some days will be easier than others. Any form of exercise is great for you and your baby.

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