18 Aug 4 Game-Changing Tips for Running During Pregnancy
Running is a powerful way to stay active, connect with your body, and maintain your fitness during pregnancy. As both a podiatrist and a mother, I understand the unique challenges and joys that come with running while expecting. Here are my top tips to help you continue your running journey safely and comfortably throughout pregnancy.
Gear Up for Success
1. Choose the Right Shoes
Pregnancy often means going up a shoe size as your body changes. Opt for shoes with a wide fitting, especially through the toe box, to accommodate any swelling and allow for natural forefoot splay. Proper footwear is essential for balance and comfort, helping to reduce the risk of injury. I’ve personally enjoyed running in Altra shoes, which have an anatomical toe box perfect for accommodating changes in foot size and shape.
2. Consider Orthotics
Pregnancy can lead to increased laxity in your joints and ligaments, affecting alignment in your ankles, knees, and hips. Orthotics can provide crucial support, helping to redistribute pressure and maintain proper alignment. This support can alleviate discomfort and enhance overall running comfort, making your runs more enjoyable and less painful.
3. Wear the Right Socks
Never underestimate the value of good sports socks. Opt for moisture-wicking socks with padding and small compression support. These features keep your feet dry, prevent blisters, and enhance circulation, reducing swelling in your feet and ankles. My favourite socks during pregnancy have been Injini toe socks, which have been a lifesaver for preventing minor toe rubbing and managing increased foot swelling.
4. Use Rock Tape for Belly Taping
Consider using belly taping to support your growing bump. Various taping techniques can reduce strain on your lower back and pelvis, making your runs more comfortable. Belly taping is a less bulky alternative to belly bands and can provide the extra support needed as your body changes. Stay tuned to my socials for a future video or reel on how to tape your belly effectively!
Listen to Your Body
1. The Talk Test: Your Best Guide to Pregnancy Running Intensity
During pregnancy, traditional heart rate zones may not be as reliable due to physiological changes. Instead, use the Rate of Perceived Exertion (RPE) to gauge your workout intensity based on how you feel. Aim for a moderate intensity where you can comfortably maintain a conversation, known as the “talk test.” This approach ensures a safe and effective workout without risking overexertion.
2. Watch for Warning Signs
Always stay aware of signs of overheating, dehydration, or pain. Ensure you stay well-hydrated and avoid running in hot or humid conditions. Listen to your body and take rest when needed, adjusting your running routine as necessary to maintain both comfort and safety.
Running during pregnancy can be a rewarding experience, offering both physical and emotional benefits. By choosing the right gear, listening to your body, and taking proactive measures to stay comfortable, you can continue to enjoy your running journey and stay active throughout your pregnancy.
Happy running!
Laura, your running podiatrist 🏃♀️💕
Ensure you have a good health care team around you and always consult with your medical practitioner for ay specific questions or recommendations regarding your pregnancy and individual running journey.
No Comments