Running During Early Pregnancy: A Midwife & Coaches Guide to Safe Training

As a midwife, I often encounter expectant mothers eager to maintain their fitness levels during pregnancy, especially those who are avid runners. While staying active is generally beneficial during pregnancy, it's crucial to adapt your training to accommodate the physiological changes your body undergoes. Here’s how to navigate running during early pregnancy safely and effectively.

Understanding the Benefits

Engaging in regular physical activity during pregnancy can offer numerous benefits. According to a review by Barakat et al. (2018), continuous exercise such as running can reduce the risk of gestational diabetes, alleviate back pain, improve mood, and enhance overall cardiovascular fitness. Furthermore, maintaining a fitness routine can facilitate a smoother labor process and quicker postpartum recovery (Mottola et al., 2018).

Consult Your Healthcare Team

Before you adjust your running routine, it's essential to consult with your midwife or healthcare provider. Each pregnancy is unique, and they can offer personalized advice based on your medical history and fitness level. If you were a runner before becoming pregnant, you may generally assume you can continue, but modifications will likely be necessary.

Listen to Your Body

In the early stages of pregnancy, drastic hormonal changes might result in fatigue, nausea, and increased sensitivity to heat. It’s important to listen to your body and adjust your training accordingly. If you experience any discomfort or unusual symptoms, consider reducing the intensity or duration of your runs. Long term a few months of easier training is unlikely to decrease fitness, and with rapid hormanal changes injuries are more common - so I tend to encourage people to really focus on listening to their bodies and inution.

Developing a Training Plan During Pregnancy

Here’s a structured approach to planning your running training during early pregnancy:

1. Start with a Baseline: Assess your current fitness level. If you were running regularly before pregnancy, you could aim to maintain a similar routine but adjust the intensity.

2. Set Realistic Goals: Focus on maintaining, rather than improving, your fitness levels during this time. Shorter, more frequent runs may be more manageable and enjoyable.

3. Incorporate Cross-Training: Mix in low-impact activities such as swimming, cycling, or yoga. These can help maintain cardiovascular fitness while reducing the risk of injury and discomfort (Mottola et al., 2018).

4. Prioritize Hydration and Nutrition: Increased hydration is vital as your blood volume increases. Ensure that you’re consuming a balanced diet rich in nutrients to support both your health and your baby’s development. I do often encourage people to consider an electrolyte especially if their training involves being pregnant and outdoor training during summer months.

5. Form and Footwear: As your body changes, you may need to adjust your running form. Pay attention to your posture and consider wearing supportive footwear to accommodate changes in your center of gravity. Personally I am a "barefoot shoe and minimalist", so during my pregnancies, I used the need for more support as a guideline to shift to softer surfaces and slower paces. However, with my "city residing" clients often pavement / asphalt will lead them to high cushion shoes during these months.

pubmed.ncbi.nlm.nih.gov

Special footwear designed for pregnant women and its effect on kinematic gait parameters during pregnancy and postpartum period - PubMed

During pregnancy, an array of changes occurs in women body to enable the growth and development of the future baby and the consequent delivery. These changes are reflected in the range of motion of trunk, pelvis, lower limbs and other body segments, affect the locomotion and some of these changes ma …

6. Rest and Recovery: Incorporate rest days into your plan. Fatigue is common in early pregnancy, and your body needs time to recover.

Bonus for your mental health!

Stay Connected to Your Community

Joining a running group or connecting with other expectant mothers can provide motivation and support. Many communities offer prenatal exercise and yoga classes that can keep you engaged while ensuring safety.

Running during early pregnancy can be a fulfilling experience, promoting both physical and mental well-being. However, it’s essential to listen to your body and adapt your routine as needed. Regular communication with your healthcare provider and a supportive community can make this journey smoother. Remember, every pregnancy is different its normal that what works for one person may not work for another, so finding your unique balance is key.

As always, prioritize your health ( bonus mental and physical ) and that of your baby, and enjoy this special time in your life.

Key Takeaways:

• Consult your midwife or healthcare provider before doing an increase in your running routine.

• Listen to your body and modify your training as needed.

• Incorporate cross-training and prioritize hydration and nutrition.

• Engage with a supportive community for motivation.

If you have further questions about running during pregnancy or would like personalized advice, feel free to reach out!