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Running in pregnancy, is it healthy?

Experts advise to exercise during pregnancy, because it is beneficial for both pregnant women and their future baby. In general, swimming, yoga, pilates, or walking, are exercises recommended for the majority of pregnant, except that in the case of a high-risk pregnancy, or is a specific contraindication, as having had previous abortions.
The running, an aerobic type exercise, has benefits for the cardiovascular, pulmonary and metabolic system, improves self-esteem, helps prevent osteoporosis..., and also favors the developing fetus and the pregnant woman. Running during pregnancy facilitates the control of the weight, reduces the risk of developing preeclampsia, improves body posture, which helps prevent lower back pains, and facilitates delivery and physical recovery, among other advantages.
Therefore if you practice running normally and you've been pregnant, you can probably keep running but, in addition to talking to your doctor if your pregnancy conditions allow it, you have to adapt your training to your current physical state.

Tips for practicing running during pregnancy

If you are pregnant and want to practice running, here are a few tips that will serve to avoid problems:
Running during pregnancy helps control weight, reduces the risk of developing pre-eclampsia, helps prevent lower back pains, and facilitates delivery and physical recovery, among other advantages
· See a specialist. Both if you're an accomplished runner, as if you are beginner in this activity, your doctor should check your physical state and your pregnancy conditions.
· Running can affect the muscles of the pelvic floor, an area that can also be harmed by the pregnancy and childbirth, so it is suitable for a specialized professional to check the status of your pelvic floor.
· To control your physical effort, it should be that you run with a heart rate monitor, and do not exceed 140 keystrokes during training or reach the maximum aerobic threshold. Another way to check if the pace is appropriate is to see if you can hold a conversation while running; If you need oxygen, will also miss your future baby.
· Don't run during the hottest part of the day and always stay well hydrated; exposure to excessive temperatures can cause hyperthermia to the fetus.
· Used running shoes right and runs on flat surfaces to reduce the risk of injury and falls. Pregnancy increases the ligamentous laxity, so pregnant women are more prone to sprains.
· It avoids the risk of hypoglycemia by following a proper diet, and take with you foods like nuts, crackers or fruit, if it is necessary to have a snack.
· If you're tired or don't find you well, you don't force; nothing happens because one day do not run, and you can simply take a walk if you want to stay active.
· If before being pregnant were sedentary or your physical activity was very limited, low-impact exercises, such as swimming or walking, are more appropriate for you than running.
Article contributed for educational purposes
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