From Nic – I am super excited to introduce this guest post today! It is from two-time Olympic runner and three-time Commonwealth Games athlete — Eloise Wellings.
As well as being a professional athlete, Eloise has also had great success in philanthropy as a co-founder for her charity called Love Mercy. Love Mercy seeks to empower communities in Northern Uganda to overcome poverty caused by the horrors of war. They have some amazing projects like Cents for Seeds which has a mission to provide loans to 20,000 women by the year 2020.
Eloise also has strong sponsorships including her longstanding partnership with Kaneka Ubiquinol that has allowed her to focus on her running, family and charity.
Between juggling her many commitments both on and off the track — Eloise is also a mum. She has a six year old daughter, India, and is expecting her second child this November 2019.
I didn’t really get into running until after I had finished having my babies, so don’t have experience with running in pregnancy, but I am often asked about it. Eloise on the other hand does have experience with this and is sharing her top tips for running during pregnancy – thanks Eloise!
From Eloise – Keeping up your fitness can be challenging during pregnancy. Here are my top tips for busy (and expecting) mums on how to exercise safely and get the most out of your diets.
1. Get a belly belt for that extra support
While back pain is a common symptom during pregnancy—there are devices including a belly belt that helps alleviate pressure on your pelvis and growing belly as you are running.
2. Listen to your body to set your own pace each day
Being flexible and listening to your body is key to exercise for pregnant women. It shouldn’t be a forced effort, but instead one that is beneficial to you and your baby without too much exertion, especially when its comes to planning your fitness routine. After all, now is not the time to be trying to set records!
3. Hydration after exercise is key
The daily recommended amount of water and fluids per day for pregnant women is two litres. This is important for not only your health, but for those painful leg cramps that can often be felt during the third trimester.
4. Be mindful of uneven surfaces and trails during pregnancy, especially when running
During pregnancy, your body releases a hormone called ‘relaxin’ which is released by the ovaries and placenta and relaxes ligament in the body. This means that we’re more susceptible to rolling an ankle, trips and falls—which is why it’s very important to run on smooth and even surfaces to avoid injury.
5. Good nutrition means whole, nourishing foods that are rich in vitamins and minerals for mum and baby
Keep it simple with plenty of protein like lean red meat for iron, slow release carbohydrates which assist with energy levels, fresh fruit and vegetables, as well as plenty foods containing calcium during pregnancy. When possible, steer clear of processed snacks, and replace them with yogurt, berries, and nuts, cheese and crackers, or even a wholegrain piece of toast with some smashed avocado.
Returning to running post birth
When returning to running after giving birth, don’t rush it and take baby steps. It’s important to give yourself time to recover and adjust to your new life with your little bub(s). Make sure you get the all clear from your doctor before exercising.
Once you’ve been given the okay, it’s still wise to listen to your body when it comes to your limits. For new mothers looking to get back on (the running) track, start small and build up to a sustainable routine. It is also worth considering supplementing with extra nutrients to help get more out of your workouts and assist recovery.
This might include energy boosting options like Ubiquinol to help derive more energy from their food intake. Ubiquinol is the active form of CoEnzymeQ10 which is responsible for energy production in the cells of our body. Magnesium is also a great option for inflammation and achy muscles when you start getting back into exercise.
Always read the label. Use only as directed. If symptoms persist consult your healthcare practitioner.