Tuesday, July 16, 2013

The Tipster: My Pregnant Running Tips

Howdy friends!
 
I woke up this morning at 4:30 am to go for a 5 mile run like I usually do, then I suddenly heard the loudest thunder and what appeared to be Niagara Falls outside of my window. "Just great," I thought. I grabbed my cell phone and punched in Weather.com to see the forecast in Miami and as Murphy's Law would have it there was a 90% chance of rain until 6 am. I was both livid and relieved because that meant I could sleep in until 5:20 am (to be exact!). Needless to say, I ended up doing my workout/run during my lunch break at work.   
 
So, I decided to do a circuit workout with a 5 mile run incorporated into it. This was the breakdown:
 
 
1 mile jog

20 burpees
20 push-ups
20 air squats
20 crunches

1 mile jog

20 bench step-ups
20 bench dips
20 lunges (each leg)
20 ball crunches

1 mile jog

20 mountain climbers
20 bench push-ups
20 air squats
30 second plank hold

1 mile jog

15 burpees
15 bench dips
15 lunges (each leg)
15 crunches

1 mile jog

10 bench step-ups
10 push-ups
10 air squats
10 ball crunches

 
 
 
Erika's Pregnant Running Tips
 
 
Despite being a novice at all this pregnancy stuff, based on my 5 months of being pregnant, I have a few tips that I would like to share with you all. Watching my body change and my running pace decrease has been quite the journey for me. I felt a little frustrated at first, but as the weeks have passed I have learned to embrace this experience. Even though I am running slower and I take more breaks than usual, my body has amazingly been able to keep up with all the demands I have placed on it. My body has been good to me and I am proud of it. To my surprise, I have been able to run 6 times a week while incorporating a few circuit workouts during those days. I have learned a few things along the way which I believe may benefit any pregnant runner. Here's what I have learned:
 
 
1. Be proud of what you're able to do physically. It's not easy being pregnant because your body changes very quickly. But be happy even if you go out for a walk.
 
2. Pace doesn't matter. It doesn't matter how slow you run, just be glad that you're out there enjoying yourself and the beautiful weather.
 
3. Don't push yourself too hard. Listen to your body. If it's telling you to stop, then stop. If it's telling you to go, then go.
 
4. Give yourself a break. Don't be too tough on yourself. You have a little person growing inside of you which is taking up a lot of your energy. Rest and rest some more.
 
5. Use bodyglide. In my case, I have been using Vaseline. Make sure to put that stuff all over your body because you will chafe. Places to consider when putting on bodyglide: breasts, chest and inner thighs.
 
6. Drink lots of water. Make sure to drink water because your baby and you need it. Pregnant women can easily become dehydrated because the baby takes most of the water you consume.
 
7. Go to the bathroom before and after your runs. Due to the pressure we feel in our uterus, pregnant women often need to go to the bathroom. Make sure to empty your bladder before and after a run.
 
8. Keep a log of your workouts/runs. It'll be interesting to look back one day and see everything you did while you were pregnant. I keep my log at athleticore.com.
 
9. Enjoy the journey. Don't get frustrated because you're not as active or agile as you used to be. Yes, you're going to be slower and you're going to need more breaks, but hey, you're pregnant, throw yourself a bone!
 
*10. Take care of yourself and your baby. This is the most important thing!!!
 
 
Have you ever run while pregnant? Give me some insight!
 
 
 
----------------------------------
I'm grateful to be blogging
about my pregnancy experiences.
This has been a humbling experience. 

 
 

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4 comments:

  1. Great list of tips!
    My number one tip for pregnant exercisers (I'm a certified trainer with a prenatal specialty) is to be sure not to let the core body temp rise too high (over 101.5 degrees). Studies show that excessive core temperature can lead to birth defects or premature labor. This isn't a problem with exercise under normal conditions, but intense exercise or exercise of very long duration in high heat and humidity can be problematic. Pregnant women should keep exercise moderate in these conditions or else take it indoors if they want to do more intense exercise. www.thefitscoop.com

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    Replies
    1. That is a great tip Andrea!! Thanks for the input ;).

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  2. Look look ADORABLE in that last picture!

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