This shouldn’t have to be said, but please keep in mind this is not to be construed as medical advice, and your doctor must be consulted before starting or changing a fitness routine while pregnant. There are certain cases like placenta previa where running can be very harmful to baby, so keep that in mind when evaluating–each of us and our unique pregnancies—what will be best for you.
So, this is a race recap, but more than that, an overview of my experiences and philosophy about running and pregnancy, honed over 8 years of enjoying both—and often at the same time 🙂
Quick race recap: we cheered on the kids in their fun run, and 2 of the kids in our group actually came away with prizes! They were so proud and so were we. When we took them to a nearby playground with some wonderful young babysitter friends, we realized that most likely the playground was on the course and we’d see them–that made me very happy.
It was a nice small race, based out of the town center of Wilton, and raising money for cancer research for children via Circle of Care. It was moving to start the race with a few words from the father of a local girl battling a brain tumor. It helps shift all of it into perspective, and there was a moving sign on the course while we ran — Cancer is Hard, Running is Easy.
I have to say that in our group we had some great races–2 PRs, and a 2nd place win overall from my friend Samantha. I had put a small bug in her ear that she had a good chance of winning, but coming off of an injury, we didn’t know how things would go, and for both of us, and the others running with us (3 couples in total) it was all about having fun, doing our best, and not injuring ourselves:)
I loved running with my buddy Mary. We’ve done runs together for going on 9 years, in Brooklyn, pushing jogging strollers, while pregnant and more…one of my brags about her running while pregnant is below. The miles passed quickly and at the very end before the turnaround, we passed our kids playing at the playground with their babysitters…seeing them jumping up and down with excitement, cheering for us, and these race days as truly family event where everyone can participate, is always one of my favorite parts about running.
I know I always talk to my girls and try to model for them, the joy and importance of moving, and challenging ourselves in these settings…and they certainly have caught the running bug. One of the girls, my friend’s daughter, came out of the playground and ran the last â…“ mile with us! I know that next year, our older ones can probably run a full 5k with us, with some training/prep, so that’s a super fun thought, to have a sport we will all continue to love. I ran faster than I had thought I would,without pushing myself, and felt great–which is the main goal. It was an overall amazing day: a fun small race, thoughtfully coordinated, and committed friends just made it a fantastic experience.
I actually didn’t run my first pregnancy…and I somewhat wish I had seen a post like this or some experienced runner momma friends to turn to at the time for perspective. See, I had been a somewhat regular jogger, pretty casual (we loved running the 3 mile Prospect Park loop in Brooklyn, which was right across the street from our apartment).
I remember trying to run at like 8 weeks pregnant or so with Emma. I got less than 1/2 a mile and was so sure I was going to throw up. I walked, and my stomach settled. I walked miles and miles and miles that pregnancy, but I didn’t really get up the courage to run again. I wish someone might have told me–it gets easier in the 2nd trimester…and to try again…but in any case, I found myself completely in a pre-natal yoga groove instead for the 2nd half of the pregnancy, and that was wonderful to balance out my 60 hour stress filled work weeks at the time…and to continue falling in love with my pregnant body and my little growing daughter.
As anyone can tell you, the first pregnancy is such a mix of daily emotions and the full range of feelings as you experience your body literally creating space and making room to healthily grow another, and you’re wondering what is “normal.” Iit turns out there’s a wide range to experiences of normal in pregnancy!
In my postpartum period with Emma, again, I was still fitting in miles of walking per day thanks to our city life, but my body wasn’t really in the running groove (I hadn’t run in over a year by the time she was 9 months). My energy levels were whacky, stress levels were high, with a demanding job and juggling the mothering learning curve.
Right at this tough point in my health journey is when I found (by lucky accident), my brand partner and began a lifestyle upgrade, which within 30 days led me to feel this surge of energy and desire to exercise! I added pilates back in and got stronger. I got out my running shoes and was back at it.
By the time Emma was 1.5 years old, and my life had begun changing dramatically (more here), I set a goal…to run my first half marathon. This was in July. I had just started a new job and life was crazy but sometimes those are the moments to just carve out a goal and find the time. In October I ran my first half, in DC, a beautiful course right along the Potomac river, and a crummy day–cold and rainy…but the finish line was there waiting for me, and it felt SOOO good to accomplish that.
Later that month, Corinne was conceived and this time, I decided since I was in decent shape, to keep running in the equation during my pregnancy. The exhaustion and evening sickness of the first 8 weeks kept me from running, but after that (maybe 10 weeks) I was back at it. I’d get stares and the occasional whistle as I passed people in the evenings with a growing bump in the 2nd trimester, running that same loop of Prospect Park. I knew I had the right nutritional foundation, and extra training support tools, to make this positive for baby and I, and I will never forget the runner’s high accompanied with–“I’m doing this with a little buddy!” excitement–that went with those runs.
I managed to keep that up (at least once a week) until about 34 weeks, then the ligament pressure and enormous weight of my sweet, darling almost 10 lb baby were just too much for me. Instead, I went to the gym, started biking and hired a personal trainer for the final 6 weeks (yes, he thought I was nuts, but it was fun). Turns out I was carrying an enormous baby (on my small frame), so that certainly did a number on my ligaments and pelvis, not to mention the birth…but oh how we love our kids all the more for it.
Well, the difference with postpartum running was huge with Corinne. Because I’d been in the habit all through the pregnancy, it just felt right to lace on my shoes at 10 weeks postpartum and run a few miles in the park, with Corinne in the jogger, and while Joel had Emma at the playground. So for those of you who feel that the postpartum fitness habits are hard, I think paving the way with a strong pre-natal fitness plan makes a huge difference–your muscles remember and are prepared for diving back in, even if there’s a 12 week break between week 34 of pregnancy, and your 6 week postpartum exercise approval appt.
Of course, all this must be read in the context of your own individual needs, pregnancy history, and your fitness level before pregnancy.
I do believe, with a doctor’s approval, anyone, even somewhat beginner runners, benefit from getting out there and giving it a go just to experience it. You know what, you may end up loving it! Or at least keeping it as part of your pregnancy fitness plan, along with yoga, stretching, light strength training, low impact workouts like the elliptical, and core work (you’re going to want to do more of that to ensure you’re not injuring your core while running), and when necessary, chiropractic, pelvic/core PT and good pre-natal massage (oh yes, so necessary).
If you want more information about healthy pre-natal and postpartum life, I highly recommend this amazing resource, Every Mother. I so wish I had known about it in my first 3 pregnancies, it’s helped me tons with postpartum and I’m modifying it for this pregnancy, in conjunction with my amazing and life-changing PT, Melissa. Some folks swear by chiropractic, and prenatal mysofascial massage can be hugely helpful, just embrace the fact that you’re going to need that extra support team, and to know where to turn when things just don’t feel right. I don’t believe that low back pain, poor core and pelvic function are just part of the equation of motherhood. Absolutely not. It’s true that we need stellar supplementation, wise hydration and prep, lots of stretching/yoga and these extra tools mentioned above when staying active in pregnancy, but it’s just so worth it, in so many ways.
With my 3rd pregnancy, Ambrose, I didn’t run much the first trimester, but with the surge of energy and focus in 2nd Tri, set a goal to run a race. I did a 5 mile (8K) in Wildwood in late Spring, and had a blast. I didn’t push myself, and the distance was a comfortable one for me, but at least got me out training and having something to look forward to! Crossing the finish line, I knew I had all the support in the world from up above, and from my little guy, we did it and it was such an experience of “teamwork.”
I have amazing runner momma friends–I have to brag on them, and give you that context that I wish someone had given me. I have one friend who completed a half marathon 6 months pregnant (her standard distance was marathon, but she kept her time pretty fast and just cruised through), and another friend who’d set a big goal of the Chicago marathon but then found out she was expecting, and kept her goal–she trained smart and safe, never overly pushed herself, and completed the Chi town marathon when she was in her 2nd trimester. How incredible is that??
Here’s some other reasons why it’s such a great idea to incorporate running into your prenatal health plan.
They’ve done research on baby’s brain development, and shown that increased blood flow from momma, such as what happens in light and moderate exercise, stimulates and improves baby’s brain development!
Additionally, so much of the mood disorders we hear about, PPD and PPA and the like, can actually begin to surface in the final trimester of pregnancy. Hormones are whacky and there are so many things at play, but regular exercise is one the ways momma can combat these mood swings, and to bring some good ol’ exercise-induced oxytocin into her system, for her sake as well as baby’s.
Of course, low impact workouts and walking up to several miles daily can also bring in some of these benefits, so do what works for you. As mentioned before, it can help with body image challenges in pregnancy, and in preparing for a strong birth, a healthy recovery, and a strong postpartum routine.
When postpartum with Ambrose (my 3rd), I set an ambitious goal of running a half marathon 6 months after he was born. Getting out to run in those early days was a delicate balance of timing around his naps, hoping that I wasn’t too tired, and being smart about my pacing and core recovery. I will never forget how much I loved feeling like MYSELF again on those runs, even when I was just slowly plodding along, embracing the process as the miles got easier, being out in the fresh air (of the early new year), and having that mental space to myself.
It was a total game changer for those often challenging first months of postpartum life..I know it helped with preventing some of the natural baby blues that can come into play for me combined with inactivity and being stuck in the house–and it was made possible because I had kept up the habit until about 34 weeks in that pregnancy as well.
And here’s a fun secret, that athletes know. When you build your muscles through running with the extra weight, and then you lose 30-40 lbs quickly due to birth and the following restabilization of your body weight, you put your body at a great advantage of increasing performance. Your lung capacity, your stamina, all of it is greater, post-pregnancy. Some of my fastest miles ever have been in those postpartum cycles…and it’s been so rewarding to be able to complete half marathon training cycles between each pregnancy, knowing that the baseline of fitness/endurance I’m building is serving me and my little one well for a healthy, strong and balanced pregnancy.
SO if you’re thinking that maybe pregnant running, or postpartum running, are for you, I hope this little glimpse into my experience has helped you to reflect on what you want. And yes, some folks will judge and question it, but if you and your doctor/midwife are confident in it, go for it! And enjoy #runningfor2
This little guy has been my best running buddy so far. I never felt off or funky when running in my first trimester (moderate amounts for me–2-3 miles, several times per week), and to be honest, I think he was several days in existence when I ran my spring half marathon, so this fall fun-run would actually be his second race…but this time it’s also the latest I’ve raced (23 weeks) and I’m just so grateful…for the support–literal support from Blanqi (GAMECHANGER, ladies!), from my husband who ran with me even though he doesn’t enjoy running that much, and my friends who came from all over to run with us on this gorgeous fall day. I plan to run until 30 weeks (to give my ligaments a break and focus on yoga and good positioning for this babe, we already do, and will continue to do tons of walking), but we’ll take it one week at a time, and that’s a great way to approach things.
It may be a little while before I’m “racing” again, but I’ll enjoy my pregnancy runs as long as it feels good, and continue loving the process of growing and welcoming this little guy into the world. Someday, at his sporting events, I’ll embarrass him by telling him he was competing with me before he was born 🙂
Thanks for reading to the end–share your own stories of pregnancy running or fitness habits, I’d love to hear! There’s so many beautiful ways to celebrate the strength and endurance that we build in motherhood, and I think pregnancy is a wonderful phase to look at as an opportunity to try new things and remain flexible and strong, rather than as a handicap or physical disability.