I wish I hadn’t run during my pregnancy.
Maybe I am being overly dramatic because I can’t run right now. Because my goals feel far away and completely unattainable. because the voice of defeat is so loud. Because the limitations of my body are frustrating my mind. The dramatic aside, there is truth in it what I write. I DO wish that I had refrained from running during my pregnancy. And here is why:
I ignored the warning signs. After my first pregnancy (2009) I experienced some leaking the first time I ran hard. I chalked it up to part of the postpartum experience, did two or three kegels and kept running. I ran a half marathon at five months postpartum and I vaguely remember thinking “I’m glad it’s pouring rain.” The leaking problem mostly went away after I stopped breastfeeding, which was around the time I started running more seriously (early 2011). But when I got pregnant this time it came back, the leaking, right around 12-14 weeks. A sneeze, a cough: I leaked. I ran: I leaked. Again, I just attributed it up to being pregnant and kept running. I mentioned it once to my midwife at around 20 weeks and she started talking about physical therapy, I freaked, did ten kegels on my drive home and kept running. Now I am in physical therapy and NOT running.
I didn’t know my body. I thought I knew my body. Most of us who are fitness enthusiasts pride ourselves in being “in-tune” with our bodies and for the most part this is true. I may know my body, but I didn’t really know about my body, specifically my pelvic floor and pelvic basket. I didn’t know how important these muscle were to running: they are essential. I focused on the rest of my body: staying in cardiovascular shape, toning my legs and arms, and strengthening my core. But completely ignored the deep, interior muscles of the pelvis, back and lower abdomen. The ones that take small, little, concentrated movements to strengthen. It’s not Crossfit people. It’s not box jumps or power cleans. It’s laying on your back and looking like you’re doing nothing. But it is eveything. Those “little muscles,” the multifidi, the deep rotators, the transverse abdominal muscles, the many little muscles of the pelvic floor, those are a BIG DEAL. I didn’t just ignore them, I didn’t even know they existed or sort of knew but had no idea at the same time. Ignorance, it’s worse than ignoring especially when it comes to your own body. Watch this helpful video from physical therapist, Tasha Mulligan of Hab-It to learn more.
I set running postpartum running goals during my pregnancy. I’m not against setting goals for your pregnancy and after, they just shouldn’t be time related goals on a tight schedule. For example: Running a 3:30 (PR) Spring 2013 marathon after having a baby in September 2012. That kind of goal is inadvisable. Especially, if like me, you have a tendency to run and run and run until something ”breaks.” Have women done it? Yes. Successfully and without injury? Maybe. I haven’t read too many bloggers writing about the postpartum marathon they PR’d in, but leaked the all the way. If I were to do it again (Which is entirely too possible, considering my husband already wants another one. Hello?!? Do you not remember those sleepless nights?) I would set goals that are in-tune with my body in that moment: commit to a workout that day or twice that week. I would refrain from setting any postpartum goals; setting those time oriented and time sensitive goals back in the spring of 2012 has set me up to feel defeated right now. Time sensitive goals have a way of de-sensitizing your body-awareness, you become fixed on the goal, but forget to check in with your body. Your mind wants to drive forward, even if your body isn’t ready. Any future postpartum running goals need to be “gentle.”
I thought that if I ran through pregnancy I would “bounce” back quicker. I can say with some certainty that no woman has ever wanted to keep the extra weight after her baby was born. Like all women I wanted to lose the weight as soon as possible. I thought that if I ran through pregnancy it would help me a) not gain as much weight and b) maintain my fitness level more so than any other activity. I consider myself a runner so naturally I choose running over any other activity and dare say I think it superior. But who doesn’t think their favorite form of exercise is the best form of exercise? I also wanted to keep as much cardiovascular fitness as possible so that I could start training as soon as possible after giving birth. Pressure. Pressure. Pressure. I know that being physically active and fit aides both the mother and baby in labor and delivery, I’m not debating that fact. I agree totally and have probably reaped the benefits of being physically active in my two relatively short and easy smooth deliveries. But I think those same benefits can be achieved without running. As important as running is to me I can live without it. I can *gasp* do other things and still be a “runner.” Choosing NOT to run during pregnancy does not make any woman less of a “runner” (whatever that label means). I wish I had taken the time during pregnancy to explore alternatives to running, had I done so maybe the muscles of my pelvic floor and basket would be strengthened instead of strained.
I was prideful. I wanted to be that amazing girl who people congratulated for staying in such good shape during pregnancy. I wanted praise: “Oh my gosh you’re still running? You can do that? Wow! I could never do that!” Everyone wants praise, especially goal-oriented nut-jobs like myself. Blogging certainly contributes to this desire for praise: a larger audience witnesses the life your write. More people to congratulate you on a job well done. In some cases this can be a great thing. I’ve found comfort in the encouragement of other bloggers as we deal with my son’s medical issues. And the same encouragement can help the doubter achieve a goal she never thought possible. At the same time the encouragement and accolades can feed pride, big or small it is undeniably there. I just let my pride get in the way of my own health
I think you can still run during pregnancy. I know many women who have successfully and safely run through pregnancy. If you are pregnant and running be honest with your health practitioner: tell them about leakage, tell them about tightness in your hips. If you want to run during pregnancy consider seeing a physical therapist who specializes in women’s health and pelvic floor health. I know that my visit with my physical therapist wasn’t nearly as scary as I thought it would be and has helped me to better understand my body. I know more about my body than I did before. A visit to a physical therapist before or after you pregnancy could mean a quicker recovery postpartum.
Would it have made a difference? I can’t definitively answer that. I can’t quantify the additional strain on my pelvic floor due to running or differentiate between the ”damage” caused by running and that caused by labor and delivery. Maybe running less or not racing would have been enough to decrease the strain on my pelvic floor or maybe not running altogether would have been better.But based simply on personal experience I think it would have made a difference. I think that I would be in better shape postpartum had I not run and pursued other forms of exercise during my pregnancy.
I think most women who run are extremely conscious of the baby inside them. I know I was. I used perceived exertion as my guide. I was hyper-conscious of how I felt while running (my heart rate, my breath) and how that might affect the baby inside me. I was always willing to cut off a run if I didn’t feel right. I respected that baby. I LOVED that baby. But I didn’t respect my own body. I didn’t know enough about my body and I pushed my body past the warning signs of pelvic floor weakness. Runners are all about pushing through pain and discomfort to reach a goal and that mentality has its place, just not in pregnancy or postpartum.
Did you run during pregnancy? Do you have regrets? What alternative exercises have you enjoyed during pregnancy or postpartum?
Related articles I’ve found helpful:
Michelle Kenway on Your Pelvic Floor and Running
Running Injuries due to Pelvic Tilting
–Sarah
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Oh my goodness. I am slowly reaching the same conclusion as well, although I only ran up until 20 weeks. Maybe I did damage?
And here’s the kicker for me: my lower leg/calf problem that’s sidelining me? The PT has started talking about pelvic floor weakness as the origin of that problem, too! It all goes back to this I guess.
I think you are being smart to lay low and do the PT. I also think it’s important for us to tell these stories to women get another perspective instead of just the “Well, she did it and was fine” angle.
I would have loved to have read this story at this time last year. Not that it would have made much of a difference ’cause I’m one of those stubborn folks who has to go through it to believe it is true for me. Still, maybe it will help some poor lady out there who feels like she has to run through pregnancy to be a “legit” runner.
Wow, what an interesting post! I enjoyed your honest look at running during pregnancy. I’m currently 21 weeks pregnant with baby 2 and just wrapped up a run this morning (ran to 30 weeks in my first pregnancy). I am starting to feel some of those pelvic twinges and am wondering when I should stop running this time.
Your post certainly gives me pause and makes me think that maybe I should stop sooner, rather than later.
I regret pushing myself so hard during my first pregnancy. I never had leaking issues, but there were so many mornings that I was so tired but felt like I had to go run to keep myself in shape and burn calories.
I hear you on the pride thing and I still don’t like admitting that I had to stop running at 30 weeks pregnant. But here I am, running during pregnancy again, although I am only running about 18 miles a week, and trying to listen to my body better this time!
Walking was definitely my go-to exercise once I stopped running and was certainly the best post-partum exercise I found because I could do it with my baby from the start!
I hope that physical therapy helps you recover!
Thanks Kelly! The physical therapy has already made a difference. I am far stronger than I was even after my first pregnancy but still far from where I should be to support the kind of training I want to do. Hopefully this post will help you make and informed decision about your pregnancy and running. Everyone is so different: I appreciate your comment!
such an honest, truthful post. It’s so true, I felt the same way that I was super conscious of the baby inside me and luckily i don’t *think* i did any damage to myself. I think, for me, stopping running at 35-36 weeks and waiting 7 weeks to run and easing into it super, super, super slowly has helped. I did experience some leaking at first post-partum, but it has basically gone away now. I hope next time we can cheer you on to take a break from running (if that’s what you decide!) I know I’ll always be here to cheer you on and support you, no matter what you choose to do!
Nicole! I love you! You are so sweet! Thanks for all your support it has meant to the world to me:)
Wow I had never even thought of this. I doubt if and when I ever get pregnant I will be allowed the continue running during my pregnancy, just because of of high-risk medical status. But this is something I never considered. Great post.
Thanks Krysten! I never considered it either, which is why I am where I am today. I think if I had taken it easy I would be in a much better places. So important to to listen respect my body. I think you are a such a good example of that and I love reading your blog!
Well said!! It’s so nice to read this and know that I’m not alone. I feel like health/mom bloggers don’t talk about this enough. Personally, I don’t think not running during pregnancy would have made a huge difference…I stopped at 20 weeks and still had massive pelvic floor issues postpartum. I tend to blame it on the way my birth happened, coupled with the fact that I wasn’t doing much pelvic-specific exercising during/after pregnancy. I think prenatal yoga would have been a great start, and I’m definitely planning on doing that with my next pregnancy.
I’d love to hear more about what you do at PT!!
Kim, thanks for commenting! I wish I had done more pelvic specific exercises before pregnancy too. Now I am focusing on that. A lot of the exercises I do in PT can be found on the Hab-It DVD, produced by Tasha Mulligan the lady in the video above. I was doing the video before PT, but finally scheduled an appointment. It was helpful because the PT was able to tell me which muscles are weak and where the imbalances are. She was able to correct me on some of the exercises as well: does you no good if you’re doing the exercise wrong or doing an exercises that your body isn’t strong enough to do properly. I highly recommend at least seeing a PT once.
I think this is a great post Sarah, not only to those who are currently running while pregnant, but in general, good post about listening to your body. I think I am pretty in tune with listening to my body when it comes to running but we all can slide. Taking an extra rest day or two (or week or month) will not hurt you in the end but pushing yourself past your limits and straining muscles will. I’m 21 weeks now and from the start have said I will exercise as much I can during the pregnancy. Because of it being my first winter running outside (no treadmill access) and first time being pregnant, I’ve been super cautious and yea my running has suffered and I haven’t been running a lot but I’m also doing other types of home workouts or just taking walks. Thanks for the post and all the pelvic floor info!
Thanks for commenting Amanda:) I think running through pregnancy can be done successfully in a smart and measured manner. I think I’m a little too competitive and stubborn though, for it to be the right thing for me. That’s not to say I won’t ever run pregnant, but I wish I had been more informed before running during this pregnancy. Needless to say, I won’t be at the race on Sunday and I’m more bummed about not being able to meet you! But I’m sure our paths will cross at another race at some point.
I’m bummed about not meeting you either but I’m sure as you said we’ll be at another race together in the future….. luckily NH is not that big
Hope your strengthening exercises continue to help!
Thanks Sarah for being so candid! I totally wish I was living nearby during your pregnancy. I have to confess I wasn’t a good friend or PT. I saw/heard some of the running you were doing and didn’t speak up! It is so important that we focus on the pelvic floor during, after, pregnancy and for the rest of our lives. Running is something that can be done during pregnancy but at a much different caliber. I often got berated in my blogs during pregnancy recommending others to take it down a notch. The reality is that during pregnancy running is not the best exercise. It can be done. But, it is meant to be enjoyed rather than competitive. There are so many fun ways to stay fit! If we truly are enthusiastic about fitness, and not obsessive about running, we should truly learn to appreciate all kinds of exercise. I love you. And, I know you will come back from this stronger than ever! And, then, you’ll probably have another one
I stopped running at about 4 months but kept up other forms of exercise including prenatal Pilates where I learnt the importance of the pelvic floor from a knowledgable instructor! I waited until 4 months postpartum to run again & was super careful with other exercise too. I didn’t really start running a lot until 6 months.
It can be hard to know what the ‘right’ thing to do is & sometimes obs and midwives aren’t forthcoming with information plus its not something we talk about much. Great post – we need to share this kind of information!
Thanks Elsa! Sounds like you were really smart about your pregnancy and exercise. I agree, PBS and doctors aren’t forthcoming and there isn’t much info provided to women pregnant with their first. It seems like it’s not discussed until after the birth and by then it’s almost too late.
I did a similar thing with HIIT training, which resulted a diastasis rectus very early in my pregnancy. I had no clue how abusive I was being to my abdominal muscles until I saw my diastasis. I’m still struggling to take it slow and rehab to close it 4 months postpartum. It’s killing me to take it so easy!
Great post! I am embarrassed to say that I am a pelvic floor PT but postpartum after my 3rd baby I was so excited to run again I started at day 10. I did some research and couldn’t find anything telling me not to (except for my 10 years of clinical experience). I had kept in shape with spinning, weights and deep core work my entire pregnancy and had a 2 and a half hour labor and I felt ready! I had been doing my core work and walking since day 4 and I started with a walk run on the treadmill. In my head I was being smart. I had started running at 4 weeks postpartum with my first 2 babies but I was in much better shape this time. By week 4 I was running multiple days a week and ran twice 2 days in a row. The last run I was in a hurry to get back and nurse and I pushed the pace. I had some buttock pain that I blew off the day before that had come back with a vengeance and was radiating to my knee. By the end of that day I couldn’t walk without severe pain. I thought for sure I had a stress fracture. When I saw my boss a few days later she said my sacrum felt like it was floating because it moved so much and yelled at me for being so dumb. I was lucky. My pain was related to the severe joint laxity that persists postpartum. That was almost a year ago, although I am training for my second half since then I still get pain, run with a stabilizing belt, and religiously strengthen my deep core muscles. I do feel crazy sometimes and fear having to give up running earlier then I would like but my crazy runner self still hops on the treadmill multiple days in a row when I can’t get to the gym and cross train even though I know my SI joint can’t take it and it may ruin my weekend long run. What is wrong with us? sorry for the long response but I was hopeful that a postpartum story may help people.
Colleen, thanks so much for commenting and sharing your story. I ask myself the same thing sometime “what’s wrong with me?” I’m always pushing and not really taking care of myself. I do want to run for years to come, I also want to run now. I have to find a balance. Hopefully we can all find a balance.
Oh, wow. I feel like you are writing this for me. I was the same way with both my pregnancies. I ran all the way through–didn’t do speedwork or race or anything like that–but ran to the end. There were times I could feel my lower pelvic muscles feeling stretchy/cranky but still wanted to keep my fitness and bounce back quickly. With my first, I actually did a PR at an Olympic tri just 13 weeks after he was born. But today? I leak on runs all the freaking time. I suck at Kegels, so that’s never helped. Anyhow, I’ve often thought back (and this is 12 yrs later) that if I were to do it again, I’d dial it down on the running while pregnant. We have nothing to prove to ourselves or anyone else in this department and we only harm ourselves. Thanks for being so candid and open!
Thanks so much for commenting! I think this is a conversation that doesn’t get much attention so I feel like it’s important to share my experience. Hopefully I can help other women from making the same mistake.
Great post! I think it’s so important for people to read these stories because listening to your body is SOOO important! It’s not about being “that lady” that ran during pregnancy. YOU HAVE TO LISTEN TO YOUR BODY! I knew that when my IT bands started getting tight, nothing good would come from running more.
I’m so sorry to hear about what happened to you but hopefully telling the story will show pregnant ladies that it’s OK (and necessary) to listen to your body!!
Thanks Katie! I think it’s an important conversation that we should all be having. At times we push ourselves too much and don’t take care of ourselves the way we should. Listening to our bodies is key!
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I’m just catching up on your blog and a bit sad to read this post, but I get it.
The moral is of course to listen to one’s body and try not to be a hero.
I was extremely lucky to run throughout my pregnancy and not have any pelvic floor problems. I stopped at week 38 or 39 (I can’t even remember anymore…I’d have to check my logs) and resumed running 3 and a half weeks PP.
But I always listened to my body – I never ran hard (let’s face it, I couldn’t even if I wanted to!) and I wasn’t sure why I was supposed to (oh the naivety!) but I did lots of pelvic floor exercises because things (books, internet sites, my midwife) told me to. I thought it was to help me with the delivery (and I suppose it was) but I didn’t realize it would be beneficial for running and PP recovery.
anyway. I’m sorry you’re still dealing with your recovery, I can imagine I would feel the same way if I was in your shoes – I don’t know many people who like to be out of their running shoes for long periods of time.
wishing you a speedy recovery.
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Sarah, thanks for all your posts about this. It’s helping me to listen to my body and have grace for it (now 12 weeks post-partum!). I didn’t run much while pregnant because it was uncomfortable with my new center of gravity, but I did a lot of Kettlebell. I think that really helped my fitness for labor. 7 weeks before Noah was born I stopped Kettlebell though, because I couldn’t really tell if I was over-doing it anymore, and I’m a “push through the pain” person too. An experienced mom that I know said it takes a good 8 months for your body to be back to “normal” after baby. That’s a little discouraging, but also helpful to know so I can just give my body a little grace when it won’t work the way I want it to yet
. Thanks for your thoughts!!
I totally agree with the 8mo thing. And would eve add my body didn’t completely go back until I stopped breastfeeding Sophia at 13mo. So even though I’m running again, I don’t expect to feel fully myself till jack is probably a year old. Having a baby is a huge deal!
Hi there,
I have an 8yo and a 5yo, and did not run during either pregnancy, and I STILL leak! I can’t think of any friends, (non-runners and runners alike) who had vaginal births that DON’T leak. So. many. women. You are in good company.
I started running 3 years ago and the faster I went the more I leaked. For a long time, my solution was to wear a tampon when I ran (it closed off the urethra from the other side) but I finally brought it up to my GYN and now I have a lovely new device called a pessary that I wear as needed and it essentially holds my bladder in the correct position. I just ran a Half marathon with it and it didn’t leak at all. I think I’m in love…
My physical therapist recommended that if leaking persists to try a pessary. I haven’t had any leaking issues so far…until this week :/ at track practice. Running hard :/ Do you notice the pessary while running? Is it uncomfortable or do you kind of forget it is there?
I cannot feel it at all. It sits high up behind the cervix. You have to get fitted for it, and it took 2 tries (2 appointments a week apart) to get the right fit. The first one I knew was too small when I coughed and I leaked, and then I could feel it (and leaked) when I ran. I had to go up a size and now it seems fine. I have the kind that looks like a shower curtain ring (in fact, that’s my secret code word for it with my hubby) but it’s a rubbery silicone. You leave it in for a week or so (some leave it in longer) or put it in as needed. It reminds me of a diaphragm. I have asthma and I still have a tiny leak on a really hard cough, but running and sneezing seem to be ok. Oh the things we do…
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Neat article. I am only 8 weeks pregnant but am trying to get in 5 k runs on a treadmill 2-3 times per week (I used to do 10 k but just don’t have the energy). My plan was to keep this up until 16 weeks. Now I’m questioning if it is even a good idea.
I think you can continue to run but make sure that you are also doing hip strengthening exercises, kegels and other pelvic floor targeted moves. Pilates is great for that. And don’t push it:) so what’s comfortable:)
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