Running During and After Pregnancy

By Christine Hinton

I knew I was pregnant before a test could officially tell me so.  Suddenly my runs took much more effort and I was exhausted.  I even had to (gasp) walk at times!  About a week later, my suspicions were confirmed.  I’m having a baby!  I had given up running early in my first pregnancy but was determined to run through this one.  How would I keep running pregnant?  How will I get back in shape after delivering?

Baby on Board

One of the attributes runners have is being in tune with their bodies.  During pregnancy the old advice of “listen to your body” becomes even more significant.  You can continue running, but you have to be willing to make modifications to your training.  Running now is about maintaining your fitness and well being rather then piling up the miles or training for races. 

Not too long ago doctors were telling runners to stop or greatly restrict their running when they became pregnant.  Out of fear and uncertainty many women did.  Now, as more and more studies have shown, it is of greater benefit to continue running then it is to stop.  Advantages include alleviating side effects like swelling, constipation, excessive weight gain and other aches and pains.  There is also a greater overall sense of happiness.  Women report easier labor and delivery and felt more confident and generally more content. 

Early in pregnancy you may feel tired and nauseous.  Try to plan your runs during a time of the day you are least tired and ill feeling.  Eating something with a combination of carbohydrates and protein in the morning has helped me combat nausea and feel good enough to go out.   Remember that you will need to consume 300 calories more a day while pregnant for an adequate diet.  Now is not the time to worry about your weight.

Another challenge early on is an increase in urinary frequency.  I felt like some of my runs were all about trying to find the next pit stop.  Try to run in areas that you know you’ll have some facilities available.  Don’t consume fewer fluids as a solution.  You’ll need more than you did before you became pregnant.  Keeping well hydrated helps prevent overheating, which could pose a danger to your baby. 

Respiratory rates go up during pregnancy.  This means your effort and breathing will feel more difficult.  It is not advised to run to the point that you are out of breath.  Be willing to allow yourself to walk.  If you feel like walking, do it.  As runners, we are so used to pushing ourselves through discomfort and pain.  Now is not the time to do that.  If you don’t feel like running at all, go for a swim or spin instead.  Just try to do something at least 3 to 4 times a week, for at least 30 minutes.  If there are any complications with the pregnancy, you should stop and follow the advice of your doctor. 

Throughout your pregnancy you may be more susceptible to injury due to the hormone relaxin.  Relaxin, as the name gives away, relaxes your ligaments and joints.  Stretching before and after your run is something to keep up or start doing if you have not already.  Be careful to not go past your normal range of motion, both while stretching and running, as it will be easier to do so now.  For most runners, as pregnancy progresses, this becomes less of a problem.  As your baby develops you will probably find yourself naturally running slower, less, and with a shortened stride.  You most likely will not be picking your feet up as much as you used to.  Remember to watch your step.  Falls are more common with this type of stride.

Baby’s Here

There is no general rule of truth for how long it takes to get back to some resemblance of your former running self.  For some it takes weeks, for others months.  So, don’t plan to race a couple weeks after having junior.  There are also other considerations now that will impact your running.  Is baby sleeping or keeping you up all night?  Are you breast-feeding?  How are you recovering from the delivery? 

Listening to your body is still the commandment to follow here.  Start back to running slowly.  You can try to hit the roads again as early as 1 week after delivery, with your doctor’s approval.  Walk at first.  When you are comfortable with a 30 to 40 minute walk, incorporate some short slow running segments into your walk aiming for a total of about 30 minutes.  Slowly increase the amount of time you run, until you can run for the full 30 minutes.  Don’t worry about doing any sort of speed work for at least a couple months. 

And some good news:  Dr. James Clapp, in his book, Exercising Through Your Pregnancy, sites a study he and his colleagues did.  “It is probable that the combination of training and pregnancy improves maximal aerobic capacity by 5 to 10 percent.  The training effect of pregnancy becomes most apparent six months to one year after the birth.  It may explain the anecdotal reports of improved performance at a national and international track and field events by women after having a baby”  (Clapp and Capeless 1991b; DeSwiet 1991; Lotgering et al. 1991).
Now you have a time table for your next PR!