Running During the First Trimester
In the first trimester of your pregnancy, a wide range of symptoms are possible. While you're not yet feeling heavy or weighed down by a big belly, you may feel nauseated and fatigued. Some lucky ladies don't suffer from any of these common woes, though, and barely notice their pregnancies during the first trimester. If you're a runner, you may want to keep up your exercise routine to feel healthy and simply feel like yourself. A good rule of thumb is to always consult with your doctor about exercise during any stage of pregnancy to be sure that it's safe 1.
Your Running Habits
According to BabyCenter.com, running in the first trimester is probably safe for most women, barring any other health concerns, as long as you ran regularly before you got pregnant 1. Even if you are a runner, it's not the time for strenuous training or really difficult running, such as a marathon. If you haven't been consistently running before pregnancy, consider choosing another exercise until after the baby is born 1.
Exercise Concerns
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If you're not fit for it and push yourself too hard during a run, you could overheat and potentially pose risks for the developing fetus. Pregnancy also relaxes your joints, which take a beating when you're running 1. Pregnant women are at a greater risk for sustaining a running injury, so be wary of running too much or too hard. If your doctor and physical fitness level allow you to run safely in your first trimester, remember to drink plenty of water to ward off dehydration.
- If you're not fit for it and push yourself too hard during a run, you could overheat and potentially pose risks for the developing fetus.
- Pregnant women are at a greater risk for sustaining a running injury, so be wary of running too much or too hard.
Running Risks
Several factors and complications can make running unsafe for women in their first trimester, even if they're in great physical shape. Women who experience any vaginal bleeding or early contractions, have pregnancy-induced hypertension or experience early rupture of the amniotic sac may not be able to continue running during pregnancy 1.
Alternatives to Running
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Exercise and regular physical activity can be very helpful in promoting a healthy pregnancy and in coping with the physical and emotional challenges of pregnancy 3. Instead of running, consider prenatal yoga, walking and swimming. You may want to use exercise equipment, such as an elliptical machine or stationary bike, to help you stay fit while protecting your baby and your body from potential harm.
- Exercise and regular physical activity can be very helpful in promoting a healthy pregnancy and in coping with the physical and emotional challenges of pregnancy 3.
- You may want to use exercise equipment, such as an elliptical machine or stationary bike, to help you stay fit while protecting your baby and your body from potential harm.
Related Articles
References
- BabyCenter: Running During Pregnancy
- KidsHealth: Exercising During Pregnancy
- BabyCenter: The Best Kinds of Exercise for Pregnancy
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- National Institutes of Health. NIH Osteoporosis and Related Bone Diseases National Resource Center. Exercise for Your Bone Health. Updated October 2018.
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- Fernandes MFA, et al. Leptin Suppresses the Rewarding Effects of Running via STAT3 Signaling in Dopamine Neurons. Cell Metabolism. 2015;22(4):741-749. doi:10.1016/j.cmet.2015.08.003
- Guiney H, Machado L. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review. 2012;20(1):73-86. doi:10.3758/s13423-012-0345-4.
- Kalak, N, et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health. 2012;51(6):615-622.
- Mota MR, et al. Effects of treadmill running and resistance exercises on lowering blood pressure during the daily work of hypertensive subjects. Journal of Strength & Conditioning Research. 2009
- Nokia, MS, et al. Physical Exercise Increases Adult Hippocampal Neurogenesis in Male Rats Provided it is Aerobic and Sustained. J Physiol. 2016; 594: 1855-1873. doi: 10.1113/JP271552.
- Otto MW, Smits JAJ. Exercise for Mood and Anxiety, Proven Strategies for Overcoming Depression and Enhancing Well-Being. Oxford University Press. 2011.
- Sani SHZ, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatric Disease and Treatment. 2016;Volume 12:2617-2625. doi:10.2147/ndt.s116811.
- Venckunas, T, Kamandulis, S. Interval Running Training Improves Cognitive Flexibility and Aerobic Power of Young Healthy Adults. Journal of Strength and Conditioning Research. 2016; 30(8): 2114-212. doi: 10.1519/JSC.0000000000001322.
Writer Bio
Diana Rodriguez is a Louisville, Kentucky-based full-time freelance writer who specializes in health and real-estate writing. Since 2008 her numerous articles have appeared on various news and health websites. She also specializes in custom Web content for a variety of businesses. She has degrees in journalism and French from Miami University of Ohio.