Running whilst pregnant

[Ellyr08]

Hi,
I've just found out I am around 5 weeks pregnant with my first baby and wondered if there were any other keen runners who are planning on running through pregnancy to share stories and chats about all things running and babies

I wish I could have kept running, I was just too exhausted in 1st trimester, so stuck to walking and pilates.
But advice from my midwife was to carry on doing what you were doing, then just listen to your body. Hope you can continue!

I was hoping to carry on running but I have a subchorionic haematoma and I'm concerned about the miscarriage risk (have had two previous MCs), so I’ve stopped for the moment :( I'm hoping to take it up again if my 12 week scan is okay.

In general you can carry on running at your usual intensity for the first trimester

But - listen to you body, if you're tiring easily drop back in the level of challenge

After first trimester, be aware that your centre of gravity is changing and your ligaments may well be softening. Worth avoiding rougher trails and demanding hills. Expect to be scaling back at this point.

I've known people to be too knackered to run much at all, others who have kept going with parkrun level intensity all the way through. Worth checking with your MW at some point, and definitely pause until you have individual medical advice if you get any complications in your pregnancy.

I carried on running a bit, I just made sure I didn’t overdo it. Went slower, took more breaks and made sure I didn’t get too out of breath that I wouldn’t be able to have a conversation. I extensively researched it and couldn’t find anything at all that says you shouldn’t. When ttc I was nervous about running in the tww but after a few months I decided it was counter productive to stop exercising so then carried on. However, now I’m 19 weeks I actually haven’t run since about week 11 as it’s been way too cold I don’t want to! So I’ve been doing results with Lucy instead xx

Agree with all the above. Do what feels comfortable for you. I ran and did gym classes including step until about 7 months. The nearest I ever came to falling or tripping over was on the Tube escalator.

My sister ran until 7months. Just listen to your body, you can get special running belly bands to help support your bump too.

It's another of those frustrating 'everyone is different' scenarios I think. I'm nearly 15 weeks and still running comfortably so far (albeit much slower and walking up some hills)! Pre pregnancy I ran 4-5 times a week, 20-30 miles. Now 3 times a week (partly due to the weather) and 15 ish miles. I have continued running throughout despite horrid sickness up to 12 weeks - running was the only time I didn't feel sick! The first few runs after finding out were a bit daunting especially as this is an IVF pregnancy, but I soon settled back into my rhythm and stopped worrying.

I can't run more than 2 days in a row now, otherwise I start to get some pelvic pain, and some days go better than others. I'm just going to keep going as long as it feels comfortable. On the flip side, my friend who was a fairly high performing athlete pre pregnancy had to stop at 6 weeks due to pelvic discomfort. It's so varied. Listen to your body, drop any expectation of racing/maintaining pace and just do what feels comfortable 😃

I was hoping to keep running but the first trimester kicked my butt with the fatigue. Went from 4/5 times a week including a 10-15 miler to once or twice, max 4 miles. I'm 14 weeks and the fatigue seems to have subsided a little so I'm hoping to build up to 2-3x5km and 1x10km a week. I've started pilates a couple of times a week and been walking (but not as much as I would want - tiredness and cold dark evenings!)
It's perfectly safe and recommended to keep active with running.

I was still bike racing and did a triathlon in 1st trimester. Unfortunately had to stop running at 20 weeks due to pelvic pain. I was gutted! Im now 32 weeks and still walking loads. I have bought a belly brace, definitely recommend getting one later on.

Thanks for all your replies I run around 50 miles per week and walk my dogs every day. Today I've done my long run as usual (13 miles) and been for a 4 mile walk this afternoon but I've felt absolutely rubbish for the rest of the day. Maybe it's already time to slow down a little!? Chill day tomorrow!

Yes, I'm really hoping to carry on if I can. I'm sixteen weeks and have so far continued running, albeit shorter distances, slower and flatter! Similar to a pp, ours is also ivf and I was a bit paranoid at first... I still am really so just try not to overdo it. In normal non-covid times, I would have loved to have joined a pregnancy yoga class or something like that to do alongside too. I'm definitely up for trying one of these belly band things that others have mentioned, something to grow into!

I was very similar to you - I used to run around 50 miles per week. I'm 35 weeks now and still running - albeit a lot slower (about 2 minutes a mile slower) and shorter distances. I still manage 5k 3 or 4 times a week.
Just listen to your body - you'll know when to cut the distance down and I'm now at the stage that running downhill is harder than up hill! 🙈 but I still love getting out so will keep plodding on as long as I can!

@sal1898 that gives me hope. I will be sensible and listen to my body but for my mental well being I know running will help me so much I can't imagine not being able to do it. Congratulations, not long to go for you now!

I ran 2 or 3 times a week only 3-6km prepregnancy. I really thought I would continue well into pregnancy but I only ended up doing 3 or 4 runs in total. I struggled in the first trimester with sickness and fatigue and by the weekend I struggled to move from the sofa/bed. I managed 2 runs around 12-14 weeks but was then in a bad car accident at 16 weeks and had whiplash, a bruised sternum and bruised /possibly broken rib(s) that took 6 weeks to heal. I managed 1 or 2 runs around 24 weeks but then my pregnancy sickness returned from 25-36 weeks. I was just not meant run in pregnancy!

Until the car accident I was cycling 1 mile each way to the train station but afterwards I was wfh due to covid.

Hi. I ran throughout my pregnancy with no problems. I slowed down a lot in the third trimester but still ran regularly, usually no farther than 10k by the end. You sound like an experienced runner and the advice is you are able to continue with exercise you already do but as others have said, listen to your body and maybe look at cutting down distance/ intensity when you need to or if recommended. I loved it and the hardest part was waiting to get back on the road after giving birth!

Ps, pelvic floor exercises are your friend!

@Mountainpose This is the longest I've gone with no running in my life I think! Non runners don't understand why Im gutted 😣 Can not wait now till baby arrrives, got a pram thats off road and I can run with it once baby can hold his head. Just need to make sure I heal well. Ive been doing 2x strength/weights a week, so feel my core and pelvic floor are nice and strong so far 🤞🤞 keeping diatsi recti at bay 😬
I wish the swimming pools were open though! Glad I have my turbo trainer as I still go on that to try and keep sane.

Another runner here! Was able to continue with 2x5k and 1x10k until last week but went for a run yesterday morning and have been feeling awful since. Mild headache, aches and pains and fell asleep at 9pm. I only ran 7k at a slow jogging pace as I was finding it tough. I am 10w. Maybe it was just a bad day, or maybe it's time to slow down already :(.
I'm a big advocate of exercise in pregnancy so I'm quite disappointed. With my first I took part in a few 10k and 10mile races throughout the first trimester with no issue.

Over 6 months & have dropped running from about 40miles per week to 25. I'm still lifting and biking and generally active.
Definitely get a support band and start wearing it early on before you think you need it. What's weird is some days I feel slow and it's really tough and some days I feel great. Just take each day as it comes.
There is no evidence that running is harmful in pregnancy if you were previously a runner...All the e

I agree with PPs that everyone is different, and the most important thing is to listen to your body.

I ran most days just before pregnancy and then a long distance run on a Sunday, the first trimester I was also too nauseous, but did make sure to go for a walk every day. In the second trimester things were better energy and food wise, so I would alternate running with walking days, and if I didn't feel up to it didn't put any pressure on myself. Third trimester I found running uncomfortable so went back to walking and also did pregnancy yoga which I loved. My friend ran all the way through, and another couldn't face running at all, it really depends.

My tip though would be to make sure you have a wee before leaving the house as your bump grows!

I was also used to running 25-30 miles per week pre pregnancy and now dropped it by half and will adjust depending how I feel. I have slowed down a lot and not pushing myself as I would normally. I have noticed now in 5th month I feel great afterwards but then later in the day I get really tired early and either have a snooze or go to bed very early.

I carried on running outdoors until about 25-26 weeks, when it just started to feel, IDK, weird and not quite right. I kept going to the gym until the end though but did slightly lower impact things like cross trainer and bike in the 3rd tri generally alongside pregnancy workouts. I think staying fit was a big advantage in both of my births.

Thank you all so much for great advice. I'm around 6 weeks now and still running every day but some days it is much harder than others and definitely feeling more wiped out afterwards. Just going to take each day as it comes and really try not to put pressure on myself...it's so hard when running has been my way of coping with general life for so long.

I’m so glad to have found this thread as I’ve been a bit worried about whether it’s ok to keep running and I feel reassured reading all your posts! I’m currently 5+5 with my first and am managing 2-3 runs a week but I’m definitely struggling with the fatigue. I went out this morning and felt like I was at mile 22 of a marathon by 3 miles! I need to get my head around listening to my body and being ok with going a bit slower/stopping if I need to...I’m usually so bloody minded that I’ll just push on but I know I shouldn’t be doing this now!

Hi!

I’m also in my fifth week and running is the only time that I feel fatigue - I’ve dropped over a min/km already and just can’t keep going! Running (and walking... especially up hills) 5k every other day at the moment. I’ve found the Well Far podcast really helpful - the host had a baby last year and made lots of ante and post natal episodes which I’m finding useful.

I’m definitely missing the gym after such a long time. I’ll have to get back on with home body weight work to keep up my strength!