Running when pregnant

[S311]

Hi
I'd love to hear everyone's experience of running while pregnant (if normally a regular runner).

I'm nearly 7w. Managed an easy 5km this morning but debating ramping up my training for the half marathon I had planned for July (I last ran a half just before my pregnancy in April) . Any advice? I plan to take it very easy, slow and steady. Not sure if I should try any speed work. Just the Nausea getting to me at the mo.

Thanks all
S

Hi! I’m not a competition runner but I do run every day! I said this at my booking appt and they just said to not increase speed or distance now, just do a run you are generally comfortable with and listen to your body.
I run 5-10km a day 5/6 days a week (this time last year it was 10-12km per day) and that’s been fine. Some days I feel tired and my limbs feel week so I do a 5k then days like this morning I was fine to do 10k just 5-10mins slower than I normally would.

Did you speak to your midwife? I’m not sure about half marathon, but if you’re already fit enough and take it slowly you’ll probably be told it’s fine. Maybe just discuss it with the midwife first and really listen to your body, don’t push it like you might have before 😊!
Good luck!!!

I’m 9+ weeks and new to this so probably not the best with advice but that’s what I’ve been doing so far, obviously i’ll Reconsider when I get big!

Good luck!!

Thanks @TTc2019BabyNo1 I forgot to mention it last week but my next apt is only 3 weeks away so will defo ask then. I won't be too upset if I can't take part anyway. If I can do small runs more often that's fine too.

I'm a runner and have done a few half marathons. But my running has taken a massive hit since week 9. My energy levels disappeared. Started running again at week 11 after 2 weeks off but I'm no where near as sprightly as I was. Just feel like I got no energy

@MrsHormonal2019 that's really frustrating but understandable when you are growing a little human that's stealing your resources. Hopefully you get some energy back in the second trimester.

Standard advice is to carry on with whatever you normally do but don't push yourself, so as a regular half marathon isn't currently in your training plan I'd shelve it till you're not pregnant.

I was a runner until I became pregnant. Running makes me throw up.

I wouldn't increase your time/mileage while pregnant. Maintenance of what you're doing now is fine, but an increase isn't recommended. I have tried to keep running but couldn't have predicted how I was going to feel during a particular week.

I pulled out of an event because of this, and was glad I did, because that night the little one kept me awake during the night (think he/she was running around my tummy!) and the next morning I was constipated and couldn't rely on there being toilets on the route. A run without going to the toilet is not fun at all, pregnant or not!

I did a half marathon in my first trimester, but I did take it pretty slowly (it was a hilly one!) I think as long as you’re a regular runner & you don’t push yourself too hard, you’ll be fine!

I ran half marathons until I was 20 weeks, and then couldn’t run anymore.
I’m now 28+2 and baby is very well.
I still run on the treadmill but I take it slow. I’m enjoying swimming as well.

You should be maintaining your fitness now, I wouldn’t ramp it up

I ran until 7 months with dc1 as well as weight lifting. I didn't increase speed or weights and had to lower them gradually. I weight trained until a couple of weeks before giving birth too.

@scratchbass I didn't consider the practical side.. lack of toilets on the route!
I can drop down to a 10km event on the day so given advice here that seems the most sensible approach.

Hi there
Congratulations!! I am currently running through pregnancy still doing 25mile per week whilst a very healthy 22weeks. I ran a HM at 23weeks last pregnancy. All I advise is listen to your body, go with it and you will know your limits. Alot of sites recommend not to exert or stop if breathless but realistically your body weight is more, off course you are going to get out of puff quicker. Enjoy your pregnancy and running. If you feel it's too much pull back, everyone is different.
Good luck xx

Everyone keeps repeating the “just maintain” mantra, but I’m not sure there is any evidence for that.

... I mean that I think you can exercise more progressively.

There is a good Facebook group called runmummyrun, a lot of women on there run in pregnancy, some up until their due date, good place to ask the question with distance etc. Have you done more than 10k in one run since the half? You’d probably be fine if you take it slow and you’re only increasing the distance a little each week.

Agree with other posters, continue doing what you’ve always done, it’s actually great for you and the baby. I’d be cautious about increasing your training though.

I did a half marathon when I was 20 weeks. It was my first one and I over-exerted myself. I then just stuck to 5/10k runs and was able to run up until I was 7 months pregnant.

Should you consider the weather as well? I’d say a HM in peak summer and dehydration plus increased temps...just probably just go with your gut.

I’m not a competitive runner, I’ve managed a couple of 5milers since getting pregnant having covered about 20-25mi a week before (I’m in the Army) with CrossFit style training as well. I’ve been sick as a DOG and fear vomiting whenever I leave the house! Dehydration makes me worse.

If I entered an event, I’d instinctively approach it differently (mentally) to running 13mi on my own, so you should perhaps consider that as well. ie, are you competitive?

I ran until about 29 weeks. From 25 weeks it was a mixture of walking and slow jogging, as my bump is all at the front and it's heavy as hell.

My midwife was very pro running as long as possible, and I was lucky in the first trimester that I felt ok in the mornings (awful in the evenings!)

I'm 26 weeks in my second. First time round, did a marathon (PB'd) the day before I found out. I gradually wound down until my last 5k at 27 weeks when I had too much pelvic pressure to be comfortable so I stopped. I continued horse riding and swimming until my due date.
This time round I've found it much easier and I've run up to marathon distance (at 22 weeks). I did 15 cross country at 8 weeks, a half at 18 and 20 weeks (maybe), 20 miles at 16 weeks and a 10k today at 26 weeks. I also have been doing parkrun most weeks. In my case, I was doing 35-45 miles a week when I got pregnant this time. I'm having a low risk pregnancy and have regular physio. I've slowed down a lot.
Every woman is different and every pregnancy is different. You will obviously listen to any medical advice you get about continuing or stopping running, but beyond that it's just a case of listening to your body. You're not new to running so you know when it's good-uncomfortable and when you need to stop.
My midwife advised me that in my uncomplicated case, there's not a risk to the baby with running (like if you go too fast say or get too tired). The risk is that you may injure yourself more easily or take a fall because of the soft joints. Physio said similar and advised me to consider my goals (getting round safely not setting a PB) and train appropriately, so no speed work or intervals, get a healthy diet, enough sleep and prioritise cross training and strengthening exercises such as squats and lunges. So far it's working well. The other thing worth being aware of is making sure you're staying hydrated and not running out of energy especially if you're being sick. There aren't any medals for keeping going the longest and running the hardest, it's now important to protect your mental and physical health and be fit for birth.