Being pregnant no longer means that you have to give up the things you love, at least the healthy activities. Running, for example, is a great form of exercise for pregnant ladies therefore, marathon training while pregnant can be safe and healthy. Enjoy this marathon running and pregnancy guide, strap on your trainers, and read on.
Marathon Running and Pregnancy Guide: Safety
You will encounter different challenges while pregnant and marathon training. One of the most important things for you to remember while training is to increase your electrolyte intake, dehydration while pregnant can lead to preterm labor.
One way to ensure that you are adequately rehydrating during your training is to weigh yourself before and after running, any decrease in weight is water weight and you will want to rehydrate with electrolyte-rich liquids. Another thing to remember while training is to increase your potassium intake so eats those bananas!
While pregnant muscle cramping, especially in the calves is a common problem, an increase in potassium is a great way to combat this common affliction.
Pregnancy causes the body to increase its production of progesterone which is a relaxant and causes the joints to open up to prepare for birth, it can also increase the likelihood of injuries so make sure you wear supportive footwear.
Always consult your doctor before you start any exercise routine while pregnant, there are many outside factors to exercise while pregnant.
Marathon Running and Pregnancy Guide: Benefits
Many of the benefits of training while pregnant outweigh the risks, The benefits include cardiovascular health, which is important at all points in life, but especially while you are pregnant since the lungs become compressed while your baby grows.
Staying fit while you are pregnant also helps with the labor and delivery, running will especially help this because you are opening the pelvic floor the more you run later in pregnancy, it also helps your baby move down into position in the birthing canal.
Marathon Running and Pregnancy Guide: Risks
Marathon training is fun, challenging, and can be beneficial as long as you do it safely, but it does have risks that you wouldn’t face if you weren’t pregnant. If you haven’t trained for a marathon before this, probably, isn’t the time to start, it’s best to stick to shorter races.
If you have your heart set on training while you are pregnant, start before the 28th week, start out slow and increase your distance by only 1 to 2 miles a week. Running late in pregnancy can cause preterm labor due to dehydration. As you progress in your pregnancy you also increase the likelihood of falls because your center of gravity changes, so if you feel unsteady, slow your pace and regain your footing.
Marathon Running and Pregnancy Guide Schedule
One of the keys to training for a marathon, or any race is a solid and safe schedule. While you may be able to run, further, faster and harder while not pregnant, slow and steady is the winning pace while you are pregnant.
Week 1-4 Run 10 miles a day four days a week at your normal pace
Week 4-8 Run 11 miles a day four days a week at your normal pace
Week 8-12 Run 12 miles a day four days a week at your normal pace
Week 12-16 Run 12 miles a day four days a week at your normal pace
Week 16-20 Run 13 miles a day four days a week at your normal pace
Week 20-24 Run 15 miles a day four days a week at your normal pace
Week 24-28 Run 16 miles a day four days a week at your normal pace
Weeks 28-32 Run 12 miles walk 12 miles alternating for a total of 24 miles, four days a week at a comfortable pace
Week 32-36 Run 11 miles walk 13 miles alternating for a total of 25 miles, four days a week at a comfortable pace
Week 36-40 Run 12 miles walk 14 alternating for a total of 26 miles, four days a week at a comfortable pace
Start and finish each run with a good stretch or some yoga. For the first 28 weeks warm-up and cool down with a 2 to 3-mile walk.
This marathon training and pregnancy guide is meant to guide you in having a healthy pregnancy while running without injury! Pregnancy doesn’t have to be an excuse for laziness, you are safe to run, even a marathon!