Running in pregnancy - how do I know baby is safe

[MRSTIGERTOES]

I'm 14 weeks tomorrow and wanted some advice from any runners in the same position.
Pre pregnancy I was taking part in longer distance events and even a half marathon in April. I am part of a running club so was also attending a weekly club session of around 5 miles. Since becoming pregnant, I have slowed things down a bit and have tried to go out on my own or with my husband for 3-4 miles, run/walk.
I went back to a club session last night as everyone is now aware of the pregnancy and we did 5 miles. Pace was just over 12 minutes per mile so by no means fast (pace before pregnancy was only around 11.30 pace) and had to stop a few times to walk and catch my breath.
I'm very aware that I shouldn't be getting out of breath as it can affect baby.
Does anyone have any tips on how I can check if I am doing too much or putting the baby at risk? I have a Garmin watch so is it worth checking my heart rate? What would be the point where I would need to slow my heart rate down?
Any advice appreciated as I'm a bit panicky today thinking that I shouldn't have gone!
Thank you

JohnnyMcGrathSaysFuckOff
I'm 17 weeks and have had to stop all but walking the dog due to nausea and vomiting, and tiredness (made worse by the side effects of the anti-emetics). I'm still feeling a bit nauseous now but hoping it improves enough to start exercising again soon. I feel so unfit now though.

How did you go about restarting again at 18 weeks? Did the exertion bring nausea back on at all (this has been a big problem for me, and getting too hot makes me worse as well)?

Hi OP if you are on Facebook join the Run Mummy Run group. There are lots of people on there who can give you advice about running in and after pregnancy.

I'm 33 weeks tomorrow and still running. But it's different for everyone. You just have to use some common sense and listen to your body. I had a couple of times where I ran and felt a bit uncomfortable around week 20, so I stopped and then tried again a week or so later, and it was fine. For some people, they feel pain and have to stop quite early. For others, they're running races until their due date!

My pace has come down a fair bit and the furthest I've run lately is 5.5k hill running (occasionally slowing down to walk until I got some puff back.) I've been running fairly constantly for years (but I'm no means hardcore), so I know my body pretty well, and I know my limits. I don't worry about heart rate trackers.

My only tip is purchasing a hip support belt, which can be useful as your hips become more loose and you begin to feel a bit more pressure on your bladder. It just gives your bump a bit of help. I like mine, anyway.

Enjoy the running!

I ran up until day before baby was born. Baby was a healthy baby. Keep doing what you love!

Eryri I started again at the gym, gentle xtrainer or recumbent bike. Plus exercises on gym ball. I was lucky it didn't bring back sickness. Then built in swimming from around 22w. That was more difficult sickness wise but just about managed it.

A friend of mine ran until a week before she was due!

Ran until 25 weeks last time, still running at 16 weeks now but much slower - 35 minute buggy Parkrun on Saturday! I have 6 to go to my 50 t-shirt so that's the motivator.

I exercised through both of my pregnancies (running, swimming gym etc) and had completely different birth experiences with each DC.
Listen to you body as it's really good at telling you what it likes and doesn't like.
With DC1, I started finding running uncomfortable earlier than with DC2; turns out DC1 was OP (back to back) so that could well explain the discomfort.
With DC2, I did a spinning class at the gym in the morning, went to the changing rooms and my waters broke, went home and gave birth. Perfect.

Good luck to all you pregnant exercising ladies.
My personal view is that the actual birth might not be easier if you are fitter, but your recovery certainly will be.

I'm 21 weeks on Sunday and still jogging 5km once a week outside and for 15 mins on the treadmill at the gym before my weekly weight session. I was training for a half marathon jan-april and ran it at the start of May before i knew I was pregnant. I'm generally a leisure runner and would run 5-10km a couple of times a week normally with a gym session and walk/short cycle commute to work. I still gym 1x week, run 1x week and walk to work 2-3 times a week plus gardening and house work.
I've always read that you shouldn't exercise to exhaustion or to the point that you are too breathless to hold a conversation. I think the theory behind this is extreme exercise could divert blood and therefore oxygen away from the placenta to meet the increased oxygen demands of the muscles.
I found almost immediately after confirming my pregnancy that I couldn't run as fast as usual anyway as I'd get too breathless/my heart rate would rocket.
I used to run 9.5-12kph on average and now plod along at 8-8.5kph which generally doesn't make me particularly breathless, but on occasion I will walk a short distance at the half way point if I do feel breathless or tired.
Everyone is individual and I guess it's just finding a pace and distance for your individual fitness that is comfortable and doesn't make you feel exhausted or too breathless. Don't be afraid to slow down or walk intermittently if this is what makes a run feel comfortable.
I want to jog for as long as possible with the intention of competing (slowly) in a charity 5km run at 32/40. It's generally accepted that if you stay fit and active, labour and recovery are meant to be easier than remaining inactive. Unfortunately I don't seem to know anyone else who is/was particularly active in pregnancy.

I ran throughout both my pregnancies. My midwife said it was fine as I ran regularly previously, but to try and run at a pace where you can still have a conversation, so not getting very out of breath. Carry on enjoying your running.