Pregnancy and running

[dancingqueen345]

Hi all, just looking for some reassurance really. I signed up to run a 10K in May (not competitive, just for fun) and have since found out I'm pregnant.

I really want to do the run, I am in a really good routine with my training and I enjoy it. I'm not pushing myself to the extreme although I am out of breath at the end of it.

Online advice seems to range from absolutely fine to switch to walking so hoping for some first person experiences.

I will also speak to my midwife but I am only 5 weeks and my appointment isn't for another 4 weeks.

Did you start running pre pregnancy? The general advice is not to start anything new. However, they’re really pro exercise in pregnancy so your midwife might still support you taking up running.

As you’re doing it just for fun and it will be so early still I think you’ll be fine. Be guided by your comfort levels in training and aim for a comfortable run around the course (a good test is could you keep up a conversation while running).

True 10k pace is hard, but lots of people won’t be racing and will just want to cover the distance.

Hi @Moancup - thanks for replying. I started training specifically for the run in Jan but I am otherwise very active anyway, just not running.

I will continue for now and just make sure I take it easy!

@dancingqueen345 i carried on running until
I was 20 weeks, at which point it became too uncomfortable (although a friend continued until she was 27 weeks so I think it depends massively on the individual!). I did get slower and find I was out of breath more quickly, particularly once I hit the second trimester, but as long as you don't push yourself too hard it's not dangerous to carry on doing exercise your body is already used to doing.

I’m 30 weeks now and still going to spin classes, as well as yoga, swimming and pre-natal HIIT classes, so it's definitely possible to stay active!

From what my midwife has said, if you are already a runner then it's ok to continue. The main thing with running though is it can put strain on the pelvic floor and that area so you might find it isn't the most comfortable form of exercise as the pregnancy goes on! The key with all exercise during pregnancy is to keep moving but also to make sure you keep your pelvic area as stable as possible when doing it to prevent developing any issues. So I'd say keep going and see how it feels for you closer to the event!

You should be able to read your own body. If you were already running before, I think it would be fine to continue as long as you don’t push yourself too much. Just be aware you may get to a point where your pelvic floor muscles say no, probably mid run when you are down a country lane and have no choice but to go there and then….

I think you have to be careful of your pelvic floor. It's under a lot of pressure already with the weight of the baby on it. The muscles are more relaxed and running increases the pressure on them. You don't want to damage or weaken your pelvic floor.

I'm 16 weeks and running three times a week, I'm going a lot slower than I used to as my heart rate seems to go up a lot quicker than it used to, so am just listening to my body and taking it slow. I'm under consultant care and she's happy for me to continue at the moment. You can get bump support bands if needed, but guessing you'll be around 14 weeks by the time you do a 10k, so either a very small bump or not popped yet :)

@Fizio 🤣🤣 warning duly noted 😂

The run itself is a city centre one so not sure there'll be many secluded spots unfortunately...

@annlee3817 appreciate the number will be different for each person, but has your consultant advised a sort of 'do not let your heart rate get above X number?'

Carry on as long as you feel fine to do so.

I stopped running about 24-27 weeks in both pregnancies as it just started to feel weird and no good for my pelvic floor, but I worked out all the way through pregnancy and was very glad I did. Keeping your fitness up really pays off - there's absolutely no need to suddenly consider yourself immobilised.

[quote dancingqueen345]@annlee3817 appreciate the number will be different for each person, but has your consultant advised a sort of 'do not let your heart rate get above X number?'[/quote]
You don't really need to worry about your heart rate - just keep it at a pace where you can still talk.

@dancingqueen345 no not all all, I've just noticed that it flies up quite quickly and I can feel it and feel out of breath, so I've slowed down for that reason, it's just listening to your body and how you feel. The advise on heat rate used to be not above 145, but that's been proven wrong since and it's more about listening to your body :)

Okay thank you @GregBrawlsInDogJail and @annlee3817 - sorry I know I must sound like I'm being dramatic. I swore I would never be this person and yet here I am 😂🙈