How to Run Safely Through Pregnancy

The recent research, as well as stories of pregnancy from the best of the best in women's running, serve as testaments to the fact that running through pregnancy can be both safe and beneficial for most running mothers and their babies. That being said, it is no jog in the park. As the research elucidates, pregnant runners encounter plenty of changes and physiological surprises as they run through their nine months. Consider a few of the following common issues associated with running during pregnancy and always consult your doctor before entering into a running regimen.

 

Overall Fatigue

While all pregnant women experience low energy, it can serve as a major roadblock to a pregnant runner's regular routine. "Fatigue is the first thing you'll notice when trying to get out the door to run," says Dr. Nadya Swedan M.D., author of The Active Woman's Health and Fitness Handbook. Especially during the first few months of the pregnancy, the decision to take a nap versus going for a run can get more and more difficult. In addition to a rise in the hormone progesterone, changing sleep habits can contribute to exhaustion.

 

Setting realistic running goals during pregnancy is of the utmost importance. Rather than trying to increase fitness when you're feeling worn out, simply focus on maintaining. "Even if you are running only half as much as you did before the pregnancy because you're exhausted, after the pregnancy you'll be back to where you were before," she explains. As a result of the heart muscle pumping more blood to accommodate the baby, pregnancy can actually assist in improving your cardiovascular system. Although some of the newest research says that more than 30 minutes of exercise a day is safe for most pregnancies, it takes less work to maintain the same level of fitness, so it may not be necessary.

Aching Bones

With added weight and a shifted center of gravity, many pregnant runners worry about stress fractures. Goucher recently blogged about a stress fracture that her doctor thought might be linked to the positioning of the baby. Paula Radcliffe experienced a stress fracture in her sacrum soon after giving birth to her first child. To be sure, mom is sharing everything with the baby, including her calcium stores.

 

Tollefson assuaged her stress fracture fears by doing much of her pregnancy mileage on an underwater treadmill, thereby lightening the load by 80 percent. "When I was on that underwater treadmill, I knew I could run as hard as I wanted to without getting a stress fracture or hurting the baby," she says.

Loose Ligaments

Since a pregnant woman experiences a ten-fold increase in the hormone relaxin during pregnancy, she is at a higher risk for ligament injuries. Beginning at the fourth month of pregnancy, joints loosen up and shift more than usual. It is most common to feel this in the pelvis and the knees. "Some people describe it as a slipping or shifting in their pelvis when they run," Dr. Swedan explains.

Marathon of Birth

As Tollefson suggests, pregnancy is akin to training in many ways. "It was kind of like I was getting ready for a big race," she explains. As her due date neared, she tapered, the same way she would for a world championship race. "You have to let your body rest," she says.

 

As the research suggests, in most cases, runners are encouraged to run through much of pregnancy, but not to set any big training goals. While more than 30 minutes may be safe, this is not the time to hog mileage. Smart training will ward off stress fractures and sprains, as well as keep the baby healthy. Like a monster hill at mile 25 of a marathon, knowing what to expect can make all the difference.

 

General Pregnancy Running Tips

Although many of these are tips you should keep in mind all the time, they're especially important when you're pregnant.

• Make sure you are well hydrated before, during and after the run. Dehydration can decrease blood flow to the uterus, which can cause premature contractions.
• Make sure you warm up properly before you run, and cool down and stretch at the end of your run. Proper stretching can help prevent injuries, but be careful-gentle, easy stretches are best. Relaxin, a hormone produced during pregnancy, loosens joints and ligaments, making you more susceptible to injury and overstretching.
• Because of the increased pressure on your bladder, it's a good idea to plan your outdoor runs around a bathroom stop (or two!).
• Invest in a good sports bra because it's important to give your growing breasts the support they need. As your pregnancy progresses, you might need to go up another size.
• Make sure you're wearing shoes that fit well and give your feet plenty of support. Your best bet is to visit a specialty running store where a professional can fit you for shoes specific to your foot and stride
• If you're going for an outdoor run, always let someone know your route and when you expect to return. Try not to run in isolated areas or on high-traffic routes if you're running on the street. Safety should be your top priority, so bring a cell phone in case of an emergency or always run with a buddy.