Simple Strength Leixlip

As a pre and postnatal fitness specialist, running coach, and pregnant runner myself, I want to share insights about navigating running during pregnancy. My journey as a pregnant runner included completing a marathon in my first trimester and a half marathon at 24 weeks pregnant in Phoenix Park. While each pregnant runner’s journey is unique, here’s some things to consider about running during pregnancy.

Listen to Your Body: Key Signs for Pregnant Runners

Running during pregnancy is possible if it feels good, but awareness is crucial. Watch for:

• Pelvic and Back Discomfort: Pregnancy changes your gait and body mechanics. Pay attention to aches around your pelvis and back, as these can signal needed adjustments in your running routine or form.
• Pelvic Floor Stress Signals: Watch for leaking during or after runs, painful intercourse, or difficulty with bladder/bowel movements. Pay attention to sensations of heaviness, dragging, or feeling like something is falling out – these could indicate pelvic organ prolapse. While Kegel exercises are beneficial, some women actually need pelvic floor relaxation techniques instead of more strengthening.
• Energy Levels and Nausea: First-trimester nausea might temporarily sideline your running plans. Listen to your body when fatigue sets in – pregnancy isn’t the time to push through exhaustion.

Modifications and Alternatives for Pregnant Runners

If running doesn’t feel right, consider:

• Maintain a stacked body position rather than thrusting hips forward. This may feel more challenging as your bump grows and your center of gravity changes.
• Avoid constantly engaging your pelvic floor and abdominals while running – this won’t make them stronger and may actually inhibit their natural function.
• Power walking (especially on inclines), stationary biking, swimming or pool running may be appealing as alternatives to running.

Practical Support Strategies

• Physical Support: Consider using abdominal supports, kinesiology tape, or supportive belts.
• Professional Help: Don’t hesitate to see a pelvic floor physiotherapist if you experience any pelvic floor symptoms.
• Complementary Training: Incorporate strength training and mobility work to maintain body stability and function. Include walk breaks as needed during runs.

Mental Aspects and Common Misconceptions

Looking back at my pregnant runner journey, I’ve gained perspective on several key points:

• Athletic Identity: I feared losing fitness if I stopped running, but pregnancy and birth require recovery time regardless. You can’t out-train this natural process.
• Birth Preparation: While fitness helps, your body knows how to birth naturally. Don’t feel pressured to maintain running as “training for birth.”
• Professional Athlete Influence: Seeing pro athletes perform during pregnancy influenced my choices, but their circumstances (needing to maintain fitness for their career) were different from mine. Their experiences, while inspiring, shouldn’t be direct templates for recreational runners.
• Personal Biases: My fear of feeling like a “failed runner” if I didn’t maintain my usual routine actually hindered my ability to truly listen to my body. Years of pushing through discomfort in training made it harder to recognize when I needed rest. Additionally, anxiety about pregnancy weight gain influenced my running decisions – a common but unhelpful pressure many pregnant runners face.

Safety Considerations

• Stay well hydrated throughout your runs
• Consult your healthcare provider before continuing or starting running during pregnancy, as there may be contraindications despite it generally being considered safe

Final Thoughts

Running during pregnancy can be a wonderful experience when approached mindfully. Focus on your personal journey rather than comparing yourself to others or holding onto pre-pregnancy expectations. The goal is to maintain activity in a way that supports both you and your growing baby, adjusting as needed throughout your pregnancy journey.

Remember: pregnancy is temporary, but your running journey is lifelong. Taking care of your body now sets you up for a stronger return to running postpartum.