Running while pregnant

[Hill36]

Hi all,

I was hoping to have my mind put at rest. I’m 6 weeks pregnant. I used to be a good runner and have just been starting to get back on the wagon the last few weeks (just before I found out I was pregnant 😊)

I’ve just been for a run and I’m worried that I may have overheated. Can you overheat too much from running to cause harm?

I really want to keep up running as much as I can but the overheating part is worrying me a bit.

Thanks 😊

Hi @Hill36

Im by no means an expert but everything I’ve read and listened to notes that as long as you are staying in a light to moderate effort level in the first trimester you’re fine. It’s probably a good idea to bring water along to ensure you’re keeping hydrated, and give yourself the grace to slow down and take walk breaks wherever needed.

I found this podcast really informative regarding running during and post pregnancy: open.spotify.com/episode/2J2zEVC5X02InWfSrZP7id?si=qCdjzF6YSMCvoPiR9SiClw

Hi,

First pregnancy for me, 8 weeks. I'm a keen runner and as long as you are careful about avoiding the heat (as I guess you would be anyway) you'll be okay. Listen to your body!

One thing I have found is that my heartrate gets up to my usual fast run rate, but I am actually running much slower. I'm personally going to aim to keep my heartrate at that rate, and not increase any more distance or speed for now so I can run as long as I can. Running and keeping active is so important for you and baby so do whatever you're comfortable with!

I ran up until 25 weeks, only stopped due to other problems relating to the pregnancy. Main issue for me was my heart rate would go up a lot faster, I just slowed down my pace a little and listened to my body. As I got further along I would stop and walk a little.

I'm still running at 33 weeks pregnant. If you're not introducing anything new into your routine then you'll be grand. I'm only doing 5km on a Saturday at a slow pace but I'm not last. It's good to stay active.

You're fine, OP, but either keep it up in a steady gentle way or lay off completely. Your body needs a consistent routine.

I ran up to 15 weeks and then it just became too uncomfortable. My consultant had no issues as long as you listen to your body and don’t push yourself hard.

Not a runner but best friend ran up to about 35 weeks then took the pace down to a march right up to her delivery date. She only took the pace down as she was uncomfortable.

She was back doing gentle walk, jog, walk around 10 days post birth - she has back issues so moving helps her.

I ran, swam and cycled with my three as close to the birth dates as possible. I think I had better pregnancies and healthier children as a result and I felt good about myself and was able to return to exercising quite quickly after their births. Listen to your body and don't overdo it. I would think that feeling overheated is a message to slow down. Good luck.

Not OP but all your replies about running are so reassuring - thank you!

I adore running too, having completed a half marathon about a week before conceiving! My advice is run, run, run whilst you can! You might find you get morning sickness very soon and that might make it challenging. I'm 12 weeks and was doing a fair bit of running until week 6 when the morning sickness has made it really tough. I still manage one park run a week now and am hoping I will keep it up for as long as possible. Don't worry about your heart rate - it used to be advised to keep it below 150-160 bpm, but this is old a

*old advice! My midwife said you should feel exercise is moderate, but not vigorous!

Also pay attention to taking care of your pelvic floor. Particularly later on, All the extra weight and pressure combined with relaxed ligaments, you have to be careful not to weaken the pelvic floor.

cappa.net/2020/01/06/running-in-pregnancy/

Loving this advice!

I am also a keen runner, was happy doing anything up to 20-25km before pregnancy and now am 23+4. I am no longer running half marathon distances but can still manage a 10k (I am a good bit slower than I was!). I was playing netball to 14 weeks then stopped (mainly because I am quite competitive and can’t restrain myself from throwing myself after the ball).

its getting more uncomfortable for me but I am reassured that by all accounts it’s not uncomfortable for baby, and as others have said: I think being in the best heath possible prepares you better for birth and recovery. That means doing whatever is manageable and enjoyable for your body to stay active!

Doing a lot more swimming now as I’m confident I can do that until the end & it feels nice.