Tips for Running While Pregnant

Tips for Running While Pregnant

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Imagine this – you just ate a HUGE burrito and drank a jug of soda. Your bladder is full, you’re slightly winded and your feet are swollen. And now, you decide you want to go for a run. Sound like fun?

That may be a slight exaggeration, but that’s pretty much what it feels like to run while 6 months (and beyond) pregnant. And you know what? I ran throughout both of my pregnancies up until the week I gave birth. Am I crazy? Maybe slightly. But most runners are. And as a runner, I hated to give up a part of me just because I was pregnant. It was something that made me feel normal, while everything else in my life was changing. And after talking to my doctor, I even learned there were some benefits to running – and all exercise – when pregnant. Exercise throughout pregnancy is actually recommended by the American College of Obstetricians and Gynecologists. Why? Exercise may:

  • Reduce the risk of gestational diabetes, preterm birth, preeclampsia, having a baby with high birth weight, and the need for a cesarean section
  • Improve your baby’s brain development
  • Help you experience less swelling during pregnancy
  • Lead you to have a shorter labor (fun fact: my second labor was so short she was born within 15 minutes of me arriving at the hospital!)

So, if you decide to keep running during pregnancy, here are some tips that I can offer based on my experience (NOTE: I am not a doctor. At all. I took Survey of Bio for a semester in college, but that’s as far as I got):

First, talk to your doctor. See what he/she says is okay for you. I am not a doctor and I don’t pretend to be one.

Expect it to feel different. Even in the first trimester when you may not look different, your lungs are doing double duty and you may get out of breath easier or find your heart rate higher. And then as your body changes, your gait may, too. I found parts of my body hurt that had never been sore before. Listen to your body and do what you can do.

Don’t compare yourself. This is an important one. Don’t compare yourself to others or even to yourself. Both my pregnancies were very different, and I would sometimes find myself getting down because I was slower during the second pregnancy. Or, I’d be discouraged because I felt like my running was more hobbling/walking than sprinting. But remember – running while pregnant is HARD! Remind yourself of how amazing you are and all the benefits (above). Don’t expect to set any PRs. In fact, if you must wear your running watch, reset all the data. This will help you feel less discouraged and focus more on the enjoyment of being out there.

Be prepared to spend money on some new gear. Your feet may grow during pregnancy, leading you to need new shoes. Your running clothes? They maaaay not fit you when you’re 7 months in. I also highly recommend a support belt – this helped tremendously as I got larger.

Go early in the day. I’m lucky that I’m a morning worker-outer as it is, but during pregnancy, this was even more important. A morning run helped not only reduce my swelling later in the day, but I felt much less full (and not like I was running with a belly full of burrito) and it was easier to move my body. Immediately going for a run also helped with my morning sickness.

Stay hydrated. It’s much easier to overheat, get dehydrated, etc. during pregnancy. So if you’re going to be running or doing any exercise, make sure to keep up on the water.  

Have fun! Don’t forget why you’re doing it in the first place and enjoy your time running. Take photos so that you can show your future children the amazing feats you accomplished with them.

About the author

Melissa Koski Carney (known as @koskim on social media) is an Ohio transplant from New York. A 30-something mom of two, she recently moved with her family from their downtown apartment to a nearly 100-year-old home in a suburb of Cleveland, Ohio. She works full-time as a marketing communications professional. When she’s not working, blogging, or juggling two children under the age of three, she enjoys running, baking and reading; as well as hanging out with the other women she has met through her Ladies Craft Beer Society. She blogs regularly at I Crashed The Web.

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