Modern Athlete Magazine Issue 68, March 2015 | Page 39

ACTIVE
Women’s Running

Ma

Mommy-To-Be
There are a lot of question marks around exercising
during pregnancy, but most experts are giving it the
green light, as the benefits far outweigh the risks.
– BY ESTELLE WATSON

T

here is no need to pause during pregnancy, because the benefits of
continued participation in exercise are now well known. Active women
can expect to reduce their risk of gestational diabetes, excessive
gestational weight-gain and premature birth. Also, exercise has been shown
to reduce the discomforts of pregnancy, such as swelling, varicose veins, and
digestive and sleep problems, and may better prepare the mom for delivery, too.
It’s no wonder that the American College of Obstetricians and Gynaecologists
has recommended that, in the absence of complications, moms-to-be should
participate in moderate exercise, from walking to light running, and at a
moderate intensity, which would be a “somewhat hard” workout for about 30
to 60 minutes. For some women, or at some stages in their pregnancy, this
may be a walk, while for others it will be a jog, but for both it’s important to
keep cool and hydrated, and to minimise the risk of falling.

READER SURVEY: RUNNING ON

Images: Fotolia

We asked our readers whether they kept running during their pregnancy…
• Nerina Bester: Currently 21 weeks and still running… The main thing
is listen to your body. I am much more uncomfortable with my second
pregnancy, although I am small, so my kilometres have dropped, and with
more frequent walk breaks.”
• Nomsa Radebe: “I continued running and I did my PB at Soweto
Marathon at seven months.”
• Janeane Potgieter: “I did Comrades when I was seven weeks pregnant,
but only got to the 72km mark. I was extremely emotional, then found out
the next week why! After that, I stuck to 5km runs until seven months.”
• Sandra Brink Smith: “I ran till six weeks to go, but I did reduce the
duration and intensity. I had a natural birth and labour lasting four hours.”
• Karen De Kock-Wentzel: “I’ve done my last 21km race on 24 weeks,
my last 10km race on 29 weeks, and I’m currently 38 weeks and still
walking. Did a 5km fun walk last week with a baby in a pram and a baby
in my tummy. Running/walking is my sanity! The golden rule is to listen
to your body, watch your heart rate and stay hydrated!”

AFTER BABY ARRIVES

Resuming running after your baby is born will depend on your type of
delivery. In a non-complicated vaginal delivery, women may be able to start
soon after. However, a caesarean section will require six to eight weeks of
recovery. Either way, women are encouraged to start slowly and progress
through walking to running slowly in the postpartum.
Pregnant women can be encouraged that the benefits of exercise during
pregnancy far outweigh the risks. In fact, the South African Sports Medicine
Association has warned that, even during pregnancy, the risk of a sedentary
lifestyle is likely to be more detrimental than an active one. Therefore,
expectant moms should be inspired to continue to exercise, for both their
own health and that of their babies.
Estelle Watson is a Lecturer and PhD student at the Centre for
Exercise Science and Sports Medicine, School of Therapeutic
Sciences, Faculty of Health Sciences, University of Witwatersrand.

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