Running for two!
Anyone who's run while pregnant has likely heard a lot of these…
“You shouldn’t run while you’re pregnant because.... ...the baby is going to fall out
...you’ll go into premature labor
...you’re going to cause (insert any number of pelvic floor conditions here)
...you’ll have a much worse time recovering
...now isn’t the time for athletic pursuits you should rest and enjoy being pregnant
...you should really slow down
...you should learn to enjoy walking
...you are going to be running a lot less when the baby comes anyway, so, what are you trying to prove?”
STOP: especially, on that last one! The truth is, many women run safely and pain/symptom free through some, most, or all of their pregnancy. Some have to stop right away, and that’s OK, too. Running is great exercise that is a true outlet requiring little prep time and equipment and is a great way to get outside. It’s also social time for many of us!
There are a few ways to treat your running throughout pregnancy, and continue doing it as long as its comfortable. One key point that runners really get hung up on: just because you enter into pregnancy as a runner doesn't mean you have to keep running! There are so many other activities that can give the same benefits (yes, I know, they're not exactly the same) that have less impact and will cause less symptoms. There will be times you need to cut back pace or mileage, walk some hills, or pull away from running all together.
The important theme throughout any activity you want to carry through pregnancy is to know that a slow down or a stop is TEMPORARY.
Stopping running midway through pregnancy doesn't make you any less of a runner, it just means you're taking care of your body, knowing where to modify, and making the decision that some extra weeks of mileage now isn't worth delaying your recovery later.
Running should be done at an easy conversational pace. Even if you're running solo, ask yourself honestly if you could speak a short sentence without breathing too hard. Your heart rate will become an unreliable measure for you, so making sure you run based off your RPE (rate of perceived exertion) is critical. Take this as an opportunity to run with people in different pace groups!
Carry hydration and snacks! Don’t be too proud to bring a water bottle on a 3 mile run, especially in hotter climates. It's worth carrying that little extra weight to be sure you stay hydrated. If you usually wouldn't take in calories for 45-50 minutes, you may now need to take them in around 30-40. Don't get stuck without your calories of choice.
Yes! It’s even ok to race, too! Just throw that pace goal aside and enjoy the course and the frequent water & bathroom stops! See if a friend will race with you so you can keep the pace honest. People may criticize you, ask questions, or on the other end, give you hefty encouragement and consider you a huge inspiration. Remember your intention for being out there, stay positive, and have FUN not racing for time!
When should I slow down or stop? If you have lower back pain, pelvic or any abdominal pain, leakage, heaviness, bleeding, or any other discomfort, these are signs to cut back distance, work in more walk breaks, or stop all together if it persists. Your body is really good about giving red, yellow, and green lights. While most runners ignore the yellow and sometimes even the red, pregnancy is no time to mess around with warning lights. Any of the above symptoms are your body throwing up that traffic light to give you a chance to change the course.
Every woman is different and every pregnancy is different. Guidance for each is individual. Talk to your doctor honestly about what kind of exercise you’re doing, and partner with a coach who is certified in prenatal and postpartum fitness, as well as a physical therapist. Remember that Pregnancy is temporary, postpartum is forever. Be patient and kind to yourself, don’t push past when your gut tells you to stop. Do what’s best for you and your baby, with the right guidance along the way!