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Author: Kathy Murdock

You’ve been pounding the pavement, logging mile after mile on your Sauconys, while sweating out toxins and clearing your mind. You love the endorphin rush that only a four-miler can elicit; but the pregnancy test finally screamed positive, and even though you are ecstatic about becoming a mother, you’re also a little concerned. Will you have to give up your daily runs for the next nine months?

Lucky for you (and your mental state) the answer is, generally, no. Female marathoners Kara Goucher and Paula Radcliffe continued to log numerous miles throughout their pregnancies and wound up with perfect, beautiful babies. We don’t recommend marathon training for moms-to-be; however, Dr. Yvonne Bohn, an OB/GYN at the Good Samaritan Hospital in Los Angeles, says thirty to forty-five minutes, five days per week is fine - unless you have a condition that contradicts this.

In fact, the U.S. Department of Health and Human Services recommends that women with healthy pregnancies get at least two-and-a-half hours of moderate exercise per week, which breaks down to four to five days of thirty minute activity. Just this amount can help prevent pregnancy related diabetes, reduce the aches and pains you might experience during pregnancy, and help you bounce back physically after birth.

Running during the first and second trimester is considered easiest. Your body has not ballooned out three times its normal size, you can still see your feet, and, unless you’re experiencing extreme morning sickness, you’re probably feeling pretty good. (Note here: If you do feel like tossing up everything that goes down, exercise can actually help ease the queasiness and you might find you feel better on the days you run.)

As your belly grows, you may want to cut back on the mileage. Your baby will continue to grow along with your belly, and Dr. Bohn says that “as the uterus grows in the later second and third trimesters, runners may feel more comfortable changing their running to brisk walking” due to the baby putting more pressure on the bladder.

Those experiencing normal pregnancies can keep logging miles for the nine months leading up to the baby’s arrival, but should do so with higher body awareness. Rules of the road should include awareness on your breathing, heart rate, and the temperature of your running environment.

Breathing

Your oxygen requirements will rise while pregnant, so you’ll need to pay special attention to your breathing. If you find yourself struggling to catch your breath during a run, stop and walk until you can resume normal conversation. Don’t try to keep up with the seven-mile pace.

Heart Rate

Your body will be working harder than before because you’re exercising for two, so pay close attention to your heart rate as you run. Dr. Bohn says to keep your heart below 140 beats per minute. Not sure how fast it’s ticking? Invest in a good training watch with a heart rate monitor.

Heat

According to the March of Dimes Foundation, heating up can cause problems for pregnant women. Running outside, in the middle of summer, may not be a viable option. Also, exercising in the heat can lead to dehydration or heat stroke. Go running early in the morning or later at night when the mercury drops, or opt for treadmill jogging until winter arrives.

While running when pregnant is considered okay for most moms-to-be, there are times when, despite your trepidation, it is best to untie the laces and set the shoes aside until after baby has made his arrival. These include:

1. You are experiencing contractions (did we need to say this?!),
2. At the end of running, you feel overly tired or your joints and/or muscles hurt more than normal (take a few days off to rest and try again, but if it causes more pain than pleasure you should sit it out for a while), or
3. You’re experiencing amniotic fluid leakage. This is not to be confused with urinary leakage, which, we’re sad to say, does happen fairly often to pregnant women who are farther along in their pregnancy (thanks to the baby resting on the bladder). If you experience any leakage, get to the doctor.

Pregnancy is not the time to break PRs, it is a time to relax and enjoy the scenery while keeping your body active.

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