Running during pregnancy-experience/advice much appreciated!

[lnfb]

Hey everyone!

I had a private reassurance scan today which had a lovely strong heartbeat and measured at 10+1. After a loss in October this has really put my mind at rest.

I had been feeling pretty rubbish physically with bad nausea and tiredness which has eased quite a bit over the last few days. Additionally I no longer feel such a nagging anxiety as I have had a scan and seen a heartbeat so would like to try and return to running, when I feel up for it that is!

I was a fairly regular runner before pregnancy, at least 3-4 x a week generally with other cardio such as gym, spin classes etc.
I haven't done much apart from walking since the first week of January though.

Do you think it will be alright to start running again, obviously taking it easy and listening to my body? I'm trying not to let the thought of it hurting the baby even enter my mind!

I find it such a good stress relief and way to wind down and I have really missed it-plus I feel podgy and would like to keep up some exercise...

Thanks in advice for any experience and advice :)

Definitely! I ran throughout both pregnancies. In fact, it was understandably harder...in fact that's how I just knew I was pregnant with my 2nd because because I found one of my regular runs much harder. Just slow down abut, forget about times, run if you feel like it, rest if you don't...just enjoy it! I ran and cycled until about 20 weeks then felt too uncomfortable but walked miles each day instead. You will get people who say you shouldn't run, and people who run right up until they give birth...but just do what you feel!

I read somewhere that the juggling movement when you run is soothing to the baby although I've no idea if this is true. I was a keen runner and ran a few times in early pregnancy but then I got frustrated with how hard going it was so am just being a bit lazy now. I might dust of my trainers at the weekend though. No harm in it so long as you listen to your body and stop if/when you need it.

I think generally the advice is to keep exercising but make sure you don't get too out of breath, and not to start anything new. But if you've been running, no reason to stop. I kept running for a while and going to the gym in my last pregnancy.

Hi!

I'm 24 weeks and still running 4 times a week. Obviously I'm a lot slower and don't run as far but I'm going to keep going as long as I feel comfortable. I enjoy keeping fit and the midwife said it's absolutely fine and healthy.
I'm starting pregnancy yoga next week too.

Xx

Thanks everyone, such helpful replies

I thought I’d add to this as I ran my last run last night ! I used to be a keen runner, running up to 4 times a week plus weights or cardio at the gym. I’d had a few months of just doing bits before I fell pregnant because of holidays and work.

During my first trimester I couldn’t really do much because I felt so sick and tired. Then I started running again as soon as I felt better.

I’m now 19 weeks and every time I run I feel a pressure on my bladder as if I’m desperate for the toilet. As soon as I walk that goes. So for me enough is enough and I’ll be doing other exercise such as spinning/ swimming and walking.

So I think if you are able to then keep going. As long as you are feeling well and everything is going well, I think exercise will be good for you both ! Just don’t push yourself too hard and listen to your body.

Happy running !!

@BellaNutella88 Running until 19 weeks is amazing, well done! It will be a nice change to do other exercises too, I love spinning especially!

I did a half marathon last April and then since then had been doing regular training 5-6 times a week until the beginning-middle of October. I fell out of routine for various reasons and put on a bit of weight and ran a bit less but still 3-4 times generally. I last ran the 7th January so will try and get out today and see how I go. Like yourself I haven't felt able to in the early first trimester but feeling a lot better now I've hit 10 weeks.

It's really reassuring to hear someone who sounds like they have been very similar to myself in terms of routine pre pregnancy and during the first trimester. Have you found running to help with weight management in your pregnancy? x

I kept running until about 13 weeks ish and then stopped as it just felt too uncomfortable (my bump did pop out quite early though). At this point I switched to prenatal Pilates and swimming.

Hello
I did a streak of half marathons up to 12 weeks - I was running at that level already so felt comfortable doing so. Also found it helped with nausea. However by 20 weeks I was getting very painful round ligament pain (felt like a terrible stitch under my bump) so I stopped. Am now cycling into work instead.

Anyway I asked for advice and I think as long as you are already a runner (which you are) and you don’t push yourself hard (so be able to comfortably hold a conversation during running) you will be fine.

I also ran in my first pregnancy.

@lnfb - I do find some of the advice a bit stressful (how much "out of breath" is too much? 😅) and have wondered if I will be able to start back up again if I have to take some time off. But I guess if you think about it, if you took 6 weeks off without being pregnant. you wouldn't be starting from scratch when you started up again - you might be a bit slower but you would have maintained a lot of your fitness. I imagine it will be the same for you now, just a bit more exaggerated!

I’m 24 weeks today and have had a right old time of it with nausea, wiped out (totally) with exhaustion and I’m “still running”.

Basically I pop out a run whenever I can. Stopped Parkrunning at start of Jan as it meant I was wiped out for the rest of Saturday which was shit for DD and DS too.

As a PP said, fun, movement, ease are your watchwords. The only “medical” tip I know is to keep your HR under 140 as higher can make baby’s HR drop for a moment (I have read).

Have a look at this.
Oh and don’t be shy about doubling your sports bras. I wear two at a time now as my jugs have hit EE.

www.runnersworld.com/uk/health/a773369/running-while-pregnant-or-trying-to-conceive/

@coconutlatte44 Couldn't agree with you more and the advice can be a little anxiety inducing! I guess the fundamental rule is listen to your body though-apparently the 140bpm rule doesn't apply if you were active before pregnancy but I will roughly follow it using my garmin wrist based hrm feature I didn't get out today but will get out this weekend!

@PaulHollywoodssexgut My jugs are massssive so the two sport sbra is a great tip, thank you!

xx

OP I think if you listen to your body then you'll be fine! I ran until 20 weeks with number 2 but this time expect to keep going for longer - careful as your centre of gravity changes of course but otherwise it's good for you! Maybe prepare for helpful comments from strangers along the lines of 'should you be doing that!?'....And if it starts to feel tiring then switch to swimming which you can do until the end - and Pilates which is amazing for everything including pelvic floor!

Thank you !

After all that my body was definitely not up for much today, the exhaustion has hit again big time and I have done little but sleep and be moody today! Hopefully tomorrow will be a little more active as I am getting serious cabin fever x

Last run was at 36weeks! Currently feel okay to go at 39weeks but just haven't had the time.
Bump support is lovely when you feel you've popped a little more than bloat!
I just use high waisted running tights and that was enough for me
And walking when I needed to, even if it turns into more of a power walk for an hour 😂
At first trimester I pretty much did nothing in all my pregnancies, and stopped running in the middle of my second trimester for my dc1 as it was too uncomfortable, even though this time round I'm bigger!
Didn't pay attention to the breathing or hr thing, just do what feels best for you

I agree with @Echomama about the breathing/heart rate. Apparently this is old advice. My midwife said to exercise as much as I felt comfortable with and only that's it's not a good time to try something new, so I've continued with spin/pilates and running when I can. First trimester I took a long break from running because I wasn't sleeping well, but now I'm nearly 16 weeks as long as I've had a good nights sleep I'm good to go.

Anyone got any tips for sore nipples while running? My boobs aren't massive and my sports bra fits, but this is a new running side effect for me!

OP just do what feels right for your body.

My first pg I felt way too ill to run.
My second, I ran till about 26/7 weeks and stopped when it felt a bit "draggy" on my ligaments.

As long as you pay attention to what your body is telling you, you'll be fine.

I'm 22 weeks pregnant. Still at gym and classes 4/5 per week. Doing mix of weights, spin and body attack. I've had to adjust workouts slightly, had lose the high impact as jumping now makes me need to pee lol

I have no intention of stopping exercise until im physically unable to do it. Do what's right for you and what feels right.

Just to add - once you’re aware of your bump you might find using a belly band helpful. I’m 28 weeks, still running 3-4 times a week, and really like the support it gives to the bump. (I got mine on Amazon).

Also just to echo PP advice about doing strength training/yoga/pilates alongside your runs to mitigate the extra stress on your joints.

As long as you listen to your body and do whatever feels right for you you should keep running as long as you want! Have fun!

@olive2019

Would be eternally grateful if you could provide a belly band link; I know I’m gonna need it soon xx

Just managed a 2.15 mile run/walk! Just took it super easy as I hadn't run in 6.5 weeks but really enjoyed it-12-13 minute mile pace to keep my heart rate under 140 though, it did go up to 150/160 a few times so I eventually slowed down and walked.

I didn't feel particularly out of breath at all though at that pace and could have gone much faster-any one willing to offer any input on the >140bpm? I've heard some say that rise above that can cause baby's heart to slow down?

Also I felt a bit of pressure in bladder/central lower abdominal region, not pain, more stretchy/pressure. Is this normal?

So glad to be running again for my own sanity

Hi @lnfb, well done for getting out there!
I've just done some poking around and looks to me like 140 bpm is an old recommendation from 1985 which has since been overruled but is something many still believe - have a look.
aaptiv.com/magazine/exercising-during-pregnancy-and-heart-rate

I often have a bit of minor cramping after I run but I've been cramping off and on over the last two weeks anyway so trying not to think too much about it.

@PaulHollywoodsSexGut

This is the one I have & really like: www.amazon.com/GABRIALLA-Elastic-Maternity-Strength-Pregnancy/dp/B005DFD1EE/ref=sr_1_1_sspa?s=gateway&crid=1T5MU5M0PS38M&keywords=gabrialla%2Bmaternity%2Bbelt%2Bfor%2Brunning%2Bmom&sprefix=gabriall%2Caps%2C192&th=1&tag=mumsnetforum-21&qid=1551029420&sr=8-1-spons

I wear it over my running top (both to stop my top riding up over my bump and in case it chafes).

OP, glad you enjoyed your run! Personally I don’t track my heart rate, I just keep it at conversational pace and don’t push myself (I also find listening to podcasts rather than my usual running playlists helps keep my pace in check!)

Thanks everyone :) think I will push a little more next time but keep it conversational as you say. That belly band looks really good, will keep it saved for later on x

Many thanks @Olive2019 that’s a big help

Yay @lnfb for getting out there; I have some “sucky” cramps after a run but one or two and that’s it. Like to think that this baby is a bit of a couch potato, berating me for daring to be physically active early on a Sunday morning and not watching T4 or something