Walking and running when pregnant
Walking and running when pregnant
The benefits of walking and running during pregnancy
Running or walking during pregnancy can help you maintain a healthy weight and may even help speed up your post-birth recovery time1. Running Coach Mel believes that running and brisk walking also brings mental benefits, giving you the time and headspace to reconnect with your body and process the physical changes that take place during your pregnancy.
However, with the social distancing guidelines that are currently in place as a result of the ongoing Coronavirus pandemic, you may prefer to exercise caution and stick to fitness activities that can be done safely at home, such as pregnancy yoga or strength training exercises.
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Stay fit through pregnancy with coach-led workouts
Meet your coach
Mel Bound
Mel is a qualified Running Coach, mum and founder of the running community This Mum Runs. Watch the video to find out why Mel is passionate about helping pregnant women stay connected to their bodies throughout pregnancy and beyond, teaching them how to get Active for 2 through running.
Walking and running during pregnancy
What you'll need
Running or brisk walking during pregnancy requires very little equipment and can be done anywhere at any time, making it an easy activity to fit into your usual routine. With just a few basics, you’ll be ready to go. Start with:
- Well-fitting trainers. In pregnancy, if you’re taking part in any load-bearing exercise, cushioned shoes will help prevent injury. Visit a specialist running store and they will recommend the best trainers for you based on how you run.
- A supportive, non-wired sports bra.
- Loose, comfortable layers that can be taken off once you’ve warmed up.
You should also consider buying a hydration pack or an expandable running belt which will carry your water bottle for a hands-free way to stay hydrated.
Warm up and cool down
During pregnancy your body produces the hormone relaxin, which can make you more flexible and prone to injury, so it’s essential to prepare your body for any activity.
Before you begin to exercise, start with a short walk followed by a range of dynamic stretches to gently loosen-up your legs, hips, back, chest and arms.
When you’ve finished, cool down by reducing your pace to a slow walk, until your breathing goes back to normal. This will help your muscles to return to their pre-exercise state.
Finish with static stretches of the calves, thighs, chest, back, shoulders and arms, using a wall or tree for support.
Watch Mel demonstrate
Pregnancy running programmes by trimester
Choose your trimester and running level:
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2
3
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Last reviewed: 03 June 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
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