Running during pregnancy - am I ok to run for an hour?

[iwouldgoouttonight]

I've been continuing to run since I found out I'm pregnant (I'm 14 weeks now) but have been taking it really easy, going quite a lot slower and making sure I don't get too out of breath. Last night I ran for an hour and felt fine, could talk while running, although did feel quite warm at the end. Today a friend told me you should only run for half an hour otherwise your body will overheat and there won't be enough blood going to the baby, and this has made me really worried! Also my stomach muscles ache today - its definitely muscle ache (a bit like if you've done too many sit ups) rather than period pain type aching.

Am I right in continuing to run or is my friend right in saying I should stop after half an hour? I was reading a thread yesterday where someone who was a personal trainer gave some good advice but I can't find it today!

I think giving a time limit is a bit arbitrary, as surely it will depend on the individual's level of fitness, stage of pregnancy etc. However, I'm no expert. Hopefully hatcam - the personal trainer we all wish we had - will come along soon...

afternoon

The half an hour thing is rubbish! Just not true. It really depends on you, your level of fitness, what you're used to. An hour is a long run, but if it's what your body's used to, there's nothing to say that you HAVE to do less.

If you've been running a while, then stick with it while you're enjoying and it feels comfortable.

Basic rules for cardio vascular exercise in pregnancy:

Rest if you feel you need to
Drink plenty of fluids
Try not to get too hot
Don't train to exhaustion
Good posture
Don't hold your breath
Eat well and rest

There are some quite antiquated rules relating to heart rate/pulse but they in no way take into account individual's resting heart rate or the way in which their body responds to exercise. Better to make sure you don't get too out of breath, you can still talk and don't go past a 7/10 in effort (if 1/10 is sitting on sofa eating pie and 10/10 is sprinting).

Make sure your midwife knows what you're doing - if you are having twins, have history of 2+ miscarriages, have incompetent cervix, history of bleeding in pregnancy (past week 8) or have placenta praevia then you need to be more careful.

Phew. Think that covers everything. I know it sounds naff but listen to your body, don't try and be a hero and when you start to feel it doesn't suit you, switch to other type of exercise. You should be aiming to just maintain fitness in pregnancy, not go for PB/big fitness gains. You'll prob find as you go on that your runs will get shorter and shorter - mostly shortened by constant wild wee stops and finding that you run out of sugar/energy. On that note if you're running 30 mins + it would prob be wise to take some water with you a snack - while a pork pie or cornish pasty would be nice, I'm thinking more some jelly babies/dried apricots for instant glucose - just in case you feel a bit tired.

I just stopped running at 29 weeks - my knockers are too big!!! I used to get the stomach muscle thing early on too, especially in my upper abs. The abs are just under more strain because they're already stretching, but trying to hold good posture/stabilise your hips when you run.

Am PT specialising in pre and postnatal fitness, so hope this helps. Watch out for all the unsolicited advice/comments you'll get as your bump becomes more noticeable if you're out on a run!

Wot Hatcam said.

I ran up to about 26 weeks and that was exactly the advice I was given.

why don't you chat it through with your gp?

of you though, by the time I stopped being too sick to run my boobs were so big there was no way.

still are as still breastfeeding. can't wait to run again...

Thanks very much Hatcam - it was your advice I was reading yesterday too! That's reassuring. I've been running since I was a child but normally only run once or twice a week (now its only once a week!) and cycle to work three times a week. I run with a club so we tend to all do an hour, and the faster ones obviously cover more distance. I've been going with the slowest group and finding it ok so thought I'd continue until I find it uncomfortable (I'm prepared for people shouting things out at me when I'm bigger - we get people shouting as it is so they'll have a field day seeing a pregnant woman wobbling up the road!)

I asked my midwife about running at my booking appt and she said she didn't actually know if you could continue to run or not! I didn't in my last pregnancy but feel fine this time. I don't have any of the conditions you said so hopefully will be ok.

I think I follow the basic rules you said - my main concern is getting too hot - I always get quite warm not long after starting to run, especially in the summer, so its difficult to tell what is normal sweating and what is too hot. Is there any way of knowing?

Isn't it about heart rates? As long as your heart rate doesn't go above a certain level you will be OK. Assuming that you are drinking enough water as well.

Ohhh... I see that is all antiquated now . Ignore me then.

sorry sorry sorry not meaning to sound like an old git. Or to lecture anyone. I'm just a fitness geek who loves her job!

i ran all the time b4 i got pregnant and carried on until i was 4 months but then i felt to heavy and started getting pains in my hips but this turned out to be spd, if i hadnt got spd i probley would have carried on and good on u if u can still run for an hour i wouldnt worry paula radcliff carried on right the way through her pregnancy just make sure ur takeing enough water on board as not to over heat or dehydrate! hope that helps xx

Are you allowed to cycle while pregnant? My gp said on a stationary bike is fine, but not on a regular bicycle... maybe she just happened to notice me dropping everything in my hands as I walked in and decided I wouldn't be balanced enough Is it generally ok for people to continue cycling? I'm 27+5 now. I haven't cycled since she told me that at 14 weeks!

I was told (by GP) re exercising that you can carry on doing whatever activities you used to do pre-pregnancy but not to take anything new up.

And a vague 'listen to your body and don't overdo it'.

i sstill cycled untill i was 20 weeks i had to give it up then coz it hurt i started getting pains in my lower abs and groin, im assumeing it was bcoz the preasure,i used to be quite light then all of a sudden ive got all this weight bareing down on everything lol, id say ur fine just be careful u dont fall off

I cycled right up until the day before DS was born (I probably would have tried to cycle to the hospital in labour had DP not bundled me into the car!). Like others have said, as long as you're used to cycling and don't just decide to start when you're pregnant then its fine. There is the balance thing but I've kind of decided that if I cycle every week and I'm quite careful, never on busy roads, etc then I'm not going to get a sudden shift in my sense of balance. I found it really helped last time, stopped my back aching and the midwife said it might have helped in getting DS in a good position.

I am at being able to run for an hour whilst pregnant! Well done you!

I used to run for 8/9 miles pre DD1 and in between DD1 and DD2 being born, I couldn't even run to the fridge now. I am so jealous!

As mentioned above, I believe (as told by midwife) the most important factor is do not overheat. Make sure you take water out with you as well.

i don't think there is any time limit, it depends on you and your fitness level.
it can be tricky to know if you're overheated - i think you would know it if you were though!
i ran until 28 weeks (though only 25 min. at a time, 4-5 days a week). i was starting to have ligament pain and a problem with my heel (planters fascitis) so had to stop. It was also getting to the point where i felt like people were going to tell me off in the park!
best wishes.
oh, and my midwife said it was fine.

I am 20 weeks and still running - can't see any reason not to (within sensible limits) until my body starts telling me to stop. Did the Great City Race last night (only 5k) - wasn't "racing" it of course, although felt rather smug when overtaking blokes who really should be able to run faster than a pregnant lady... Everyone at my work was that I was doing it though - I had to explain that I am not an invalid.

Main problem with pregancy and running though is sore nipples - ow ow ow...

My GP told me a sensible thing about cycling last pg. He said I could cycle for as long as it feels comfortable, and its good exercse and good for your fitness level but to remember that there is an increased risk.
There is always a risk that you might fall off/get knocked off a bike and injure yourself. The increased risk is that you may fall off/get knocked off and hit your bump.

Was wondering the other day if someone should make bump helmets!

Good on you! I used to do at least an hour and a half's yoga per day and as soon as I found out I was pregnant - about 4 weeks into it - I lost my balance completely and had really bad low blood pressure: kept feeling really faint and having to put my head down - I couldn't do anything except lie down in badakonasa (cobbler's pose) - or have my legs in the air. Twas awful as I felt myself getting more and more unfit.
I eventually stopped feeling faint (30 weeks) and was able to do a bit of pg yoga but missed my sun salutations, and invertions.

Good on you for keeping up with your fitness plan, it will make labour fly

star6 I think that the main concern with cycling is falling off. I have mountain biked and road cycled since I was a teenager. I was mountain biking on and off (properly in mountains) until 26 weeks (31 now) but was taking fewer risks in how fast/steep/loose ground I would go down. But I was on open and/or not busy terrain where I was unlikely to get hit. Havn't been on road bike since just after I found out I was pg as I can't control the traffic, although did a few Sunday morning runs on rural roads early on (also went skiing).

Hyperemis knocked me out for quite a few weeks. When I came out of hospital I was too weak to walk up stairs! Walking, swimming and pilates have been more my style recently. Can't wait to get back on bikes, and get running shoes on again! (hence nickname!)

This is all very helpful!

Hatcam- what about step machine, (light) weights for arms, cross trainer etc? I used to run until midwife told me to stop! She also told me to stop going to the gym. I thought that was a bit silly so I went to the gym from week 13 onwards. I am now 25 weeks and wondering how much longer I can keep at it- I feel great and really enjoy it. The midwife told me just to swim or walk, but I want a bit more of a varied routine. She also told me definitely no rowing machine- but as you can see her other advice was a bit rubbish!

May be able to help. Am 15 weeks pg now. I used to train five to six times a week and have been doing this for 10 years now.
Although I've been unable to keep that up I have been told by my doc/midwife and personal training to keep up my routine as much as I can so long as I don't overdo it (have a heart rate monitor and try not to go above 150). I hope that by 25 weeks I can do what you are doing.
I think if you've got the energy keep it up!

Great! Thanks. I have signed back up at the gym for another month and it felt good to be back at it. Taking it pretty easy, but I am sure it helps me keep my energy level up.

Good luck with your pregnancy LoveActually!

hello there

sorry for delay in coming back, been on hol. had a fab time but I think that a week with the in-laws warrants a medal (or certainly a nice birthday present from dh).

lulu1414, step machine is fine unless you feel that your balance is affected or if you have any kind of pelvic pain (usually made worse by transferring weight from one leg to the other). X-trainer is fine, but I would hold on to the fixed handles rather than trying to use the moving upright handles - they don't really do anything for you anyway and sometimes you can overstretch a bit. Light weights fine, no problem - just be aware that your balance changes and your lower back is under pressure from your bump/lack of support from your abs.

Follow all the basic rule for exercising in pregnancy, remember to rest, eat some cake and enjoy it!

Hatcam, good advice re the cake! I like it when its from a healthcare professional. I might also have a go on the x-trainer (in between cakes) now, I wan't sure it was ok or not.

Just to say a big thank you. I have found this thread really helpful and am continuing my routine at the gym. As it happens, there is a local hatcam there! She gave me some great advice as well and showed me some good excercises to do so as I get bigger I can keep on going!

I will definitely keep up the cake routine also!