What are the benefits of running during pregnancy?

Going for a run is a quick and effective way to work your heart and body, giving you a mental and physical boost when you feel tired. Plus, like walking, it's easy to fit into your schedule.

Is it safe for me to run during pregnancy?

It depends. If you ran regularly before getting pregnant, it's fine to continue — as long as you take some precautions and first check with your doctor or midwife.

But pregnancy isn't the time to start a running routine, according to Julie Tupler, a registered nurse, certified personal trainer, and founder of Maternal Fitness, a fitness program for pregnant women and new moms in New York City.

Pregnancy's also not the time to start training for a marathon, a triathlon, or any other race, cautions Tupler. "The first trimester is when the baby's major organs are forming, and overheating's a real issue. If a woman's core temperature gets too high, it could cause problems with the baby, so why risk it? Instead, train for the marathon of labor by strengthening your abdominals and pelvic floor muscles," she says.

Whether you're pregnant or not, running can be hard on your knees. During pregnancy, your joints loosen, which makes you more prone to injury. So unless you're an avid runner, you should probably steer clear of this form of workout at least until after your baby arrives. For now, focus on exercises that are safe for pregnancy.

First trimester tips

Follow the usual precautions, such as drinking lots of water before, during, and after your run. Dehydration can decrease blood flow to the uterus and may even cause premature contractions.

Wear shoes that give your feet plenty of support, especially around the ankles and arches. Invest in a good sports bra to keep your growing breasts well supported.

Second trimester tips

Your center of gravity's shifting as your belly grows, leaving you more vulnerable to slips and falls. For safety, stick to running on flat pavement.

If you lose your balance, do your best to fall correctly, says Tupler: Try to fall to your side or on your behind, to avoid trauma to the abdomen. Or put your hands out to break your fall before your abdomen hits the ground.

Consider running on a track as your pregnancy progresses. Not only is the track surface easier on your joints, but you may feel safer running somewhere where you won't get stranded in case of an emergency.

more  http://www.babycenter.com/0_running-during-pregnancy_7877.bc