Running During Pregnancy

Let’s start with the fact that running in itself can feel like a loaded topic. It takes a lot of coordination and can feel difficult. If you are pregnant it can feel even more loaded! While pregnant, you have a whole set of changes happening to your body that make it difficult to figure out how and when to safely run.

If you are pregnant, and running was already a pretty regular part of your exercise routine pre-pregnancy, then continuing to run regularly throughout pregnancy is recommended if it feels good. However, if running wasn’t in your routine, then while pregnant, cardio exercise in another form such as using an elliptical, swimming, or walking is best.

It’s generally recommended to continue exercising throughout pregnancy, however, at a “moderate” aerobic intensity - what that means is that you should be able to carry on a conversation with someone throughout the workout (AKA as the “talk test”). So what is happening in pregnancy that impacts your ability to run? Let’s explore some changes that will happen throughout pregnancy:

• Increase in hormones
  The hormone relaxin allows your ligaments and joints of the pelvis to start preparing for labor and delivery. Running is a high impact exercise, so we have to think of the force coming from each step, and if your joints are a bit more “relaxed” this could make you vulnerable to joint injury.
• Postural changes
  As your baby grows, your belly gets bigger and your center of gravity will shift forward which can create changes in how you breathe as well as your running form. This can all lead to changes on how your body manages pressure. If your pressure is not managed well you could experience urinary leakage, urinary urgency, or heaviness at the pelvis.
• Weight gain
  Our joints are under more load than they are used to as you carry more weight to support your growing baby, which is something to keep in mind in regards to your ankle, knee, and hip joints. So what can you do about these changes!?
• Try a stability belt
  If you have some pelvic pain due to the decreased stability at the pelvis, some people find that using a stability belt offers some relief while running or walking.
• Decrease intensity
  Decreasing the intensity of your runs is important! This is not the point in your life to be pushing yourself to the limit. Adding walk breaks is a good way to slow things down. Lower impact strength training is also a great way to allow you to get your heart rate up, but reduce the load to your lower extremity and pelvic joints.
• Know when to stop
  Some “warning signs” to hold off on running while pregnant:
  Vaginal bleeding, regular painful uterine contractions, amniotic fluid leakage, dyspnea (short of breath) before exertion, dizziness, headache, chest pain, muscle weakness affecting balance, calf pain or swelling. It is also recommended to avoid running or jogging in excessive heat while pregnant.
  

If you’re not sure about whether or not running is right for you during pregnancy, see a specialist like a pelvic physical therapist to guide you through these changes and to help prevent problems like leaking urine, low back pain, pelvic pain, or pelvic heaviness or pressure. 

Schedule your FREE 30 minute consultation with one of our pelvic health physical therapists:

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Newly postpartum and wondering about a safe return to running? Stay tuned for our next blog!

*Information on this post referenced from The American College of Obstetricians and
Gynecologists