Running throughout Pregnancy
First of all, lets remember the first rule to exercise through pregnancy- “If you haven’t done it within the 3-6 months before falling pregnant, don’t do it!” If you weren’t a runner before, now is not your time.
For all those runners out there who wish to continue, then how do you know when to stop?
You should immediately stop exercise if you experience any complications such as bleeding, sharp stomach or pelvic pains, placenta issues or preeclampsia. Having a multiple pregnancy may also put you at risk of early labor and rule out running for you. If you have a complication free pregnancy then the basic rule of thumb is “continue as long as you are comfortable”. Because your body acts as a shock absorber the running action could provide gentle movements to the baby and even put them to sleep in the womb. So at least we know baby is comfortable.
There are a couple cues which may indicate you need to either stop running and switch to low impact cardio, or you may need to work on your strength training to slowly return to running. In each case consulting a professional before moving forward will ensure you do what is right for your body.
A weak pelvic floor
What does it mean if you’re out for a run and you feel some bladder leakage or a new heaviness/discomfort in your pelvis and groin region? This likely means your pelvic floor muscles are not strong enough to maintain activation. The pelvic floor muscles are holding up your midsection (baby and all) from underneath. As your baby and womb grow, so does the pressure sitting on top of your pelvic floor. If this feeling sets in very early in your pregnancy then you may need to visit a women’s health physio and have them assess your pelvic floor muscles.
For most women the end of the second trimester or during the third will be when there is too much weight to maintain a running regime. Simply swap pavement for water or a cross trainer and get out for long walks instead.
Always remember to perform your pelvic floor exercises, throughout pregnancy and beyond. A weakened pelvic floor can lead to incontinence, prolapse and extra discomfort through daily activities.
Weakened joints or flattened feet
If you are running through pregnancy then you MUST be wearing proper supportive footwear. Because of the extra relaxin pumping around your body your joints are looser and your feet widen and flatten. This could mean that at some point you may experience knee, hip/pelvis or foot pain you haven’t before. One way to help stop the onset of this is to stretch and roll your muscles daily, another is to utilize a strength training regime to support the joints and promote correct form. If you do experience any pain like this, seek professional advice and hold off pushing those poor joints any further until you have the all clear.
A weakened core
Your core is made up of the pelvic floor (as discussed above), abdominals, diaphragm and back muscles. Our core is an integral part of all body movements especially high impact ones. When the muscles are compromised (as in pregnancy when the abdominals are stretched, pelvic floor is under pressure, and the back/hip position is changing), then your ability to perform many movements is severely decreased. If you experience lower back pain, stomach pain or even feel like your growing bump is not able to be kept under control during a run then you should stop. Pushing through these pains will cause many issues that can take you a long time to reverse. Instead seek advice from a professional before you move forward!
Why continue running throughout pregnancy?
The benefits of running throughout pregnancy are great so if you can, don’t stop! Your cardio workout will transfer over to your growing baby, helping him/her to build a stronger heart and could even increase brain development. Your body will benefit in ways such as; easier and faster labor, a quicker and more comfortable recovery and a reduced risk of preterm birth/ preeclampsia/ and gestational diabetes. Not to mention all those feel good endorphins to help cope with mood swings and anxiety through pregnancy. I could go on all day!
If you are not a runner and you want to still get these benefits (which we all should), then the good news is you can, you just need to pick low impact options such as swimming, a cross trainer, or functional strength training.
General considerations
My final note is please use some common sense while hitting the pavement!
Your centre of gravity is compromised when pregnant so stick to even, clean surfaces. Don’t run outdoors on hot or humid days (particularly in the first trimester) and be sure to drink plenty of water during and after, as your body will likely sweat more than normal and your hydration needs are already higher from pregnancy.
