(I had gave birth to my third child in May 2015. My approach to running during pregnancy with baby #3 was very different than it was during my second pregnancy.)
I wish I hadn’t run during my pregnancy.
6 months pregnant and running the Big Lake Half Marathon in May 2012. I leaked for most of the race, stopped to pee twice and was generally uncomfortable.
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 in January 2012 it (the leaking) came back 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.
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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.
When I ran through #pregnancy I made a big mistake: I didn’t know my body. #fitpregnancy
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I set 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 wanted to maintain my fitness level and continue to run as I was doing prior to becoming pregnant. 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 natural 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 you 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
Hab-It PT
Hip Pain 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.
Kelly @ Runmarun says
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!
Nicole Culver (@NicoleCulver) says
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.
Amanda Naro (@amandanaro) says
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.
Amanda Naro (@amandanaro) says
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 😉
:):) Even if you had said something I can be so freaking stubborn that I probably would have ignored it and kept running. I tend to have to go through something first hand before I think it applies to me….hmmm that sounds familiar (my Dad?) Haha!
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.
Michelle says
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!
Colleen says
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!
Barb says
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. 🙂
Emily says
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…
Omg I have to look into this. Do any of you jump rope to cross train? I am a pee machine whenever I do? I wear a maxi pad, lol. Oh and I leak whenever I stop running, or really slow down… So water stops and finish lines… hello! That’s pee! Oh well I. Was mortified at first, PP after baby 2, but now I’m like so what. Life’s too short. It’s kind of funny. But I should look into this pessary thingie. I’m seeing my OBGYN next month. Perf timing for this post! Thx!
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leah says
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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Thanks for writing this article! I was running 3 miles 3-5 times a week when I got pregnant and then ended up having some spotting and was told to stop all exercise. The spotting has since stopped and I just asked my doctor for permission to start running again, but with my history of miscarriages, I think I might just lay off the running until after the baby comes and I’m healed from the labor. It’s hard because I WANT to run and feel like a lazy bum for not running. After reading your post and all the comments, I feel empowered rather than lazy, which I really appreciate. 🙂
I’m so glad you feel empowered! There’s no reason at all to feel lazy for not running. Take this time to focus on pelvic floor and core strength and your return to running postpartum will be much quicker and more enjoyable:) congrats on your pregnancy!
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Lara says
Thanks for this post. I didn’t really run during either of my pregnancies; up to 15 weeks with my first and not at all with my second. I usually feel kinda guilty, like if I was really a runner i would have kept on going. But I stopped because it felt weird and I REALLY didn’t want to, I figure if I REALLY don’t want to i probably shouldn’t. I don’t have any problems with my pelvic floor, I don’t leak. Thank you for some alleviation of guilt.
Julie says
I’m at 28 weeks and have been running 2-4 days per week for 30 minutes. I used to run an 8 to 8.5 min mile pace pre-pregnancy, and have slowed the pace as pregancy progressed (currently 12-13 min miles). On the last 2 runs I noticed my pelvis and groin felt extremely loose/sore/overstretched, which is so weird because I didn’t actually stretch that area. I believe it’s the increased hormone relaxin that is opening my joints (especially pelvis). When I run I get powerful endorphins (the “feel-good” runner’s high), so I would prefer to keep running. I was even thinking of buying new running shoes today to see if that helps. Though, when I’m honest with myself, I think my body is just telling me to lay off the running. It makes me sad, as does all the continued changes (expansion) in my body. I’ve always been athletic, active, and had abs of steel. It’s hard to surrender my body to the baby. So I take it one day at a time and do cry often (though usually that’s hormonal and just comes and goes with no apparent pattern). I tell myself that it will all be worth it. I draw strength from this blog post knowing I’m not alone. So, after reading this blog, I’m going for a brisk walk this morning instead of a run…maybe I can still conjure up some endorphins through positive thinking and connecting with my baby on the walk. I”m also still grieving the loss of my muscular, athletic prowess. :C
By the way, I used to think kegels were boring and dumb. But, after talking with friends who didn’t do them and regret it, reading up on it, and taking a Bradley Method birthing class with daily kegel homework, I’m convinced. Did you know you can be totally fit and athletic, and have weak pelvic floor muscles, and vise/versa? I was shocked to learn that! So, doing kegels is one exercise I can do (and should do) every day throughout pregnancy. No special running shoes or maternity clothes required for kegels. Plus, they make sex more pleasurable for both partners, help push the baby out, keep the bladder held in position, and help with post-partum recovery (particularly in preventing chances of leaking). Ladies, kegels should be a lifelong exercise for all of us.
Julie, thanks so much for weighing in on the conversation. I’m glad that this blog post has helped! I too used to dismiss kegels thinking that I was doing more than necessary with my crosstraining and running, but realized the hard way I was really missing out and my body was suffering because of it. It can be really hard to listen to your body during pregnancy, especially when it comes to running. I can completely relate! But ultimately your return to running postpartum will be quicker if you take it easy during pregnancy. Good luck! and congrats on the little one who will soon join you!
Kristin says
I’m weighing in super late on this post but I can certainly relate! I ran throughout my first pregnancy and had severe leakage afterwards. Like severe. I wouldn’t even call it leakage. I peed my pants completely every time I ran. I would take 5 steps and be soaking wet. I would pee the second before I left and a few minutes in, my shoes would be wet. (TMI, maybe??) I also did PT and it helped a ton! I’m a therapist myself, but had to get a referral to a women’s health PT and it was life-changing. It might sound dramatic but it seriously was life changing when I could go out and do an easy run without leaking/peeing at all. The leakage was changing my love for running. I then switched over to pilates and it has finally sealed the deal. I officially only leak when I’m going fast now and sometimes not even then! It’s a beautiful thing.
I am now newly pregnant again and have made a conscious decision not to run at all during this pregnancy. I ran competitively through high school and then I ran collegiately. I went quickly from college running to marathons, halfs, etc. and totally thought I would be that runner who bounced back super quickly but I’ve been struggling with injury ever since my daughter was born almost 2 years ago after running for about 15 years almost injury free. I’m taking time to strengthen my hips, keep working my pilates (both on the mat and on the reformer), and I hope to become a stronger swimmer, cross country skier, and biker. I think I’ll come back stronger than ever (fingers crossed anyway!).
What a great blog. I can’t believe I just discovered it now!
Kristin, thanks so much for commenting! I leaked badly after my first pregnancy. I never went to PT and just chalked it up to weird postpartum issues. But this second time I was already suffering from latent weakness from my first pregnancy so it compounded the problem! I’m so glad I saw a PT. It has made a world of difference. I’ve only leaked once since my second pregnancy and it was during a track workout when I sprang of the start line. But for the most part I’m back to normal (as in pre-pregnancy). I’ve recently gotten into pilates too! love that it focuses on all the “right” muscles. Thanks again for stopping by!
Fayiza says
I was a runner prior to my daughter’s birth and ran through the pregnancy, but then had to go on bed rest, drink four gallons of water a day, and have a c-section in the end because I had low amniotic fluid (oligohydramnios). Do you think there’s any correlation between running during pregnancy and oligohydramnios? Our doctor never really told us why it happened other than a possible “faulty” placenta.
I don’t know anything about that. Sounds interesting. I would ask your doctor. Thx for reading:)
Trudy says
This is such an interesting post! I’m only 8 weeks pregnant, so I’ve been more concerned with my distances than anything else, asking myself things like: should I still be running 15k once a week and 5k twice a week, is a slower pace enough precaution? (my doctor said it was ok, I’m an experienced runner) But I haven’t even thought about pelvic issues, I’ll definitely start focussing on doing specific exercises. Thanks for sharing your story!
Mona says
wow, thanks for posting this. I love to run just for fun and to relieve stress. I have been in many 5k’s and have another one coming up 9/28. I found out I was 6 weeks pregnant the other day! I really want to run this 5k but maybe I should pace myself? I don’t want to hurt myself or the baby. From what I read, I should not push myself too much, but being so competitive its really hard to be so laid back. I trained so hard to be good at running, but I know its better to be safe than sorry. Thanks for this candid advice. It was helpful.
Glad it was helpful. I definitely took it easy until the 12 wk mark and then ran whatever felt good. I just wish as I got further along I hadn’t run so much,
paigekaptuch says
great post- I could have written it… can you update on how you are doing now? How long postpartum are you? I am 25 weeks into preg #2 (babies will be exactly 2 years apart) I’m been a runner for over 20 years and work in the industry… with baby 1 i was determined to be same as what you wrote.. rockstar.. and for some time i felt like I was.. did a bunch of races, felt awesome, etc.. stopped running at 32 weeks and went to eliptical. still gained almost 70 lbs despite all the work I put in.. ran a half marathon 12 weeks postpartum with lots of weight to still lose (it fell off once i was done breastfeeding at 10 months) but ended up with stress fracture, everything was such a mess- so weak. With this preg (a surprise) I was training for 2 marathons, super strong core again, but running has really been hard this time. Now in second tri I’m back into it but even 3 miles and my belly hurts- I think I need to just throw in the towel but my stubborn self just can’t do it. Going to doc on Wed will discuss. Have been going to PT but haven’t seen her since belly aches upper right side pain after every run that lasts at least 24 hours… so then I take another day off, and things are fine. Spinning, strength classes, etc.. even eliptical don’t create that pain. I’ve been paying attention and wondering if it’s when I’m running downhill.. was thinking about belly support belt.. but what’s the point if I’m already 25 weeks… I have another 4 weeks until I’d probably stop anyway plus winter snow and ice on the way with baby due in Jan.. thanks for letting me vent and for such an honest post- I could have written so much of what you said myself… so good to hear someone be so honest!!! take care!
Thanks so much for commenting! I can completely understand all the setbacks. I’m currently 12mo postpartum and just did my last postpartum update. You can find an index of postpartum updates on the Pregnancy and Running page. Hope that helps too!
Michelle Ekrut says
I didn’t run during pregnancy. I had had multiple miscarriages and my dr advised against running in the first trimester with my son, so I just walked for the same amount of time my run would last and did light strength workouts and yoga. I didn’t run until 6 months post partum, I just walked and lightly strength trained because I was so exhausted. But I still ended up with weak hips and pelvic floor problems that I had never had before my son. Pregnancy I guess just changes your body so much. It has almost been like relearning how to run safely again.
You’re right pregnancy totally changes the body. Did you ever see a PT? I found that going to a PT who specialized in pelvic floor health really helped things get back to normal. I have no issues now 12 mo post partum, but that’s mostly because I’ve kept up with my pelvic floor physical therapy exercises.
So funny, I just last week started seeing a pelvic health rehab specialist. I only ran while pregnant with my second (I have 4). I’m thinking in my case most of the damage was done during delivery. I had an epidural and progressed fast and only pushed 3 times with pretty much all deliveries. I already had major hip pain after the first birth. Cranking back to deeeeeeep flexion at the hips and pushing like there was no tomorrow…couldn’t have been good for me. So here we are 🙂 We’ll be okay. We can do this 🙂 Thanks for writing this for all the others who don’t know!
Honestly I’m kind of afraid to have any more, but my husband wants like 10 kids…so I’m screwed. Haha. I’ve been running/racing successfully since I saw a PF specialist, up until a few weeks ago when my period returned for the first time since getting pregnant with number 2. Turns out the shift in hormones again can cause laxity/tissue softness. So even all the hard work I did to get things all tightened up is affected by the monthly cycle of hormones. Great. But you’re right we’ll be OK. Just keep “pushing” through it. >lame joke< haha!
It’s kind of funny that I’m just now reading this because around the time you wrote it I was just entering my 3rd trimester and had officially given up running. Man, I could have used this post then! It was brutal, BRUTAL throwing in the towel - but it my third pregnancy and my body knew it. My pelvic floor, my pelvic bone, my hips were all pretty pissed that I was still attempting to run, but my heart and my brain were so sad. In the end, it was for the best, but it’s really, really hard giving up something you love. Even if it’s not loving you.
I will definitely be directing people to this post if they’re ever in my position. And if you do have a third - I HIGHLY recommend strength training throughout. I recovered quicker because of it!
Thanks so much for commenting Michelle. I felt the exact same way you did: “Why didn’t someone tell me?” Most of what I read in running blogs etc was all about women who ran successfully through pregnancy with no issues. Nothing about some of the issues. Glad you found it helpful.
Jamie says
I ran up to 18 weeks but was only able to do up to 4 miles at a time and very slowly. I just didn’t have the energy. Once I started feeling any pressure, I switched to walking and using cardio equipment at the gym so there was less pounding. Now I do the “Pregnancy Project” videos which I think helps keep my legs and arms strong. The cardio has slowed down to almost nothing because it doesn’t take much to get out of breath at this point - I’m almost 34 weeks.
I am also a distance runner and ran my 6th and fastest marathon in December 2013. I’ve already been planning my first marathon post partum for October 2014, 10 months after the baby is born. I think about how I’m going to PR and qualify for Boston, etc. This article was helpful, it reminded me that I need to be realistic and give myself a break. Working out regularly that first year would be an accomplishment all it’s own. But you know what it’s like to be a runner at heart!
So smart of you to switch early on. I wish I had done that too. Good for you for keeping up with the strength training thats something that I didn’t do much of. And I totally understand the desire to comeback strong PR etc. It took my 6 months to get to a place where I felt like I could even train at the level I wanted to. I ran a marathon at 7mo postpartum but it wasn’t very strong. I’ll be trying again for a PR and BQ in this spring!
Thank you very much for posting. I myself have experienced the same thing. I had my second baby in Sept. 2012 and completed my fist Ironman in November 2013. I’ve had leaking issues worse this time around and I attributed it to lack of good pelvic strength. I am in the process of looking for a good PT to help with the issue. I still leak and absolutely hate it. Black workout clothes have become my friend. I no longer want to be regulated to black workout clothes.
PT helped me so much I haven leaked at all since hose first few weeks postpartum, except for twice once at track when I charged off the starting line and more recently when I sneezed just as I was on my way to the bathroom, the layer one though my PT attributed to changing hormones since I’ve started my period again. She says that softens things as you start your cycle up and hormone levels change et again.
lauraveilleux says
I can’t wait to fully read this. I am 21 weeks pregnant and am starting to experience pains. I wanted to run through them and felt horrible about myself for considering stopping. I started reading your blog on a different article and felt bad about myself as I saw you were running further into your pregnancy and thought something may be wrong with me. Then I found this and I am hoping that it will help me feel better and reinstate my confidence in myself. I still strength train and I do love that! I think I have defined my entire existence as being a runner…I wonder what I will discover about myself in the next few months 🙂
Thank you so much for commenting Laura! I too struggled to stop, when I thought I should and I kind of paid the price for it. Thankfully I didn’t have to deal with prolapse. I wish I had been more cautious and conservative while running during pregnancy. Don’t get down on yourself. I’m currently taking time of from running for a hamstring injry, it’s gonna take time to heal. But I’ve been able to focus on strengthening my core and I’ve found a new love: barre! I really hope that the next few months are filled with self discovery! Congrats on your pregnancy too!
Matilda Patterson says
What a fantastic, honest post. Thank you for sharing it - I’m so grateful to have found your blog! We are about to embark on Pregnancy number 4 and I was just thinking that with each pregnancy for my 3 kids I’ve been a quitter and not run much - and I was planning that ‘this one would be different!!’ Each pregnancy (with different symptoms) my body was telling me that I needed to stop and I did listen, but that hasn’t stopped me beating myself up about it. “If only I had kept going then ….” Thank you for being the voice of reason I really needed.
Thank you for your kind comment. That was my intention in writing the post: to offer a different, more freeing perspective. I think there is undue pressure out there, very specific to female runners/bloggers to run through pregnancy as if it is a badge of legitimacy. We have to have enough grace for ourselves to know when not to push, to put aside what others think about us and do what’s best for our bodies. Thanks for commenting:)
I am sorry this has been such a tough struggle for you. Hopefully everything will improve soon! I was not able to run during my first pregnancy as I had wanted as I had to have abdominal surgery at 12 weeks pregnant and then just had to focus on moving again and getting back to walking. When I was pregnant with my son I ran for a little bit longer but it became too uncomfortable and I had to just focus on walking/hiking. I had c-sections with both my kids because they were breach and I had fluid issues so they came early. I had to work hard to get my body back into physical working shape again. Keep your head up and everything will get better and try not to be too hard on yourself.
Thanks Sandra. I felt the brunt of this last year when I wrote this post, but re-posted it to FB because I’m still feeling the affects of it (my hamstring is totally tied to weak hips and weak pelvic floor). Plus this is the post that gets the most views and comments. I think it offers and alternative to so many running/mother/bloggers out there. I just wanted to be the voice that said its “OK. if you don’t run while pregnant.” MissZippy talked about five growing trends in fitness and uber-fit pregnancy was one of them…I agree. It’s a growing and perhaps could become an unhealthy trend.
Great post, thank you for being so honest. I’m 11 weeks right now and I love running, but have only been doing it for 3 years. I want to keep running, but I’m ok with walking too (5 miles a day would be lovely)…but I’ll definitely be doing my pelvic floor work now! Squats and kegels! So much to think about, and all you want is to have a healthy happy baby. Baby will be much happier if mamma heals up well and can get out for her runs too!
So true! Glad that you found this helpful. I think there’s a major lack of information for active-expectant mothers on this topic, so I’m glad I could shed some light!
Lauri says
Thank you so much for writing this. I am currently 21 weeks pregnant and have run up until now, but have experienced very uncomfortable pressure on my pelvic floor and bladder for several weeks now, and just push through and try to ignore it, but I think I’ll just start using the elliptical, as I did after 20 weeks in my first pregnancy and stop pushing myself. Thank you again.
Glad that you were able to listen to your body…I was too stubborn to do so:/ I was very aware of my heart rate and breathing, but pushed through those uncomfortable pangs in my pelvis because my heart rate and breathing were fine. But I learned a valuable lesson about listening to every aspect of my body…not just the ones you’re warned about by your Dr.
Lauri says
Well, you’ve convinced me. I may have pushed on some more, but after forgetting to wear my maternity belt for a run on Friday and being in pain most of the weekend, I googled the subject and found your post. Again, thank you!
louweeza says
It was interesting to read your article. I’m 36 and have run for nearly ten years about 2 -3 times a week. However, at about 3 months pregnant I just feel too tired to run. I was looking online to see if it would make me any less of a “runner” if I stop running now and do other excercise. Having read this I have no hesitation in swapping my running for walking and swimming, so that’s what I’m going to do! Thanks
I’m so glad that you found it helpful an have been able to give yourself permission to relax during your pregnancy and use it as a time to enjoy other activities!
No, I don’t regret it. I ran up til 40 weeks though by then I was only doing thirty
Minute “runs” that looked more
Like a shuffle! I’m glad I ran.
There are many women out there who share your opinion and I firmly believe that every woman is different. I’m probably more regretful of running so soon after pregnancy, it was the combination of running late into pregnancy on an already weakened pelvic floor and returning so too soon afterwards that landed me in the PT’s office and not running for 6 weeks. I wrote the post mostly trying to offer a different perspective on a not-much-talked about topic: pelvic floor weakness/leaking/prolapse. A lot of pregnant-running-bloggers out there talk about all their accomplishments while pregnant and running: I wanted to offer a different and honest story on my experience.
HMama says
“I can say with some certainty that no woman has ever wanted to keep the extra weight after her baby was born.”
Here’s a revolutionary thought: Some women don’t actually think about their weight-extra or not-at all.
You are correct. It is a pretty blanketing statement and does not apply to all women.
Toni H says
I am just a little confused just becuase every OB I have had during pregnancy said that even as an avid runner it is not safe to run past 20 weeks due to fall hazards and you could injure the baby. I guess I just go back and forth thinking that the health and safety of the baby is more important than trying to run. I know there is tons of other exercises you can do like eliptical or stair master but just wondering how so many women run through the pregnancy maybe different OB doctors say different things? just wanted to hear your opinion. Also what other pelvic floor exercises are there besides Kegles? I really need to look this information up. I am currently 25 weeks with #3 and stopped runnin after 20 weeks and now just do weights, eleptical, stair master and boot camp classes:)
I think different OBs say different things. Mine were always fine with me running, but in retrospect I think I wish I’d stopped around 20-25 weeks because that’ when it started to feel uncomfortable and “heavy” and probably where I started to do some pelvic floor damage.
Hamish says
I wanted to thank for this great read! I really enjoyed reading.
the full details
kt says
I found this site b/c I’m researching running during pregnancy (although so far I am infertile- I am still hopeful to someday be pregnant), and when I read the above comments about ‘pessaries’ it reminded me of a product I encountered recently that has a similar purpose, I believe. I found this product (Jade and Pearl sea sponge for pelvic organ prolapse- it mentions pessaries can be abrasive) works well for me in place of tampons which are often too long and hit sensitive places, perhaps b/c I have an inverted uterus. Sorry if that’s TMI. Anyway, this product is EXTREMELY comfy (wet it down first!) and I thought it might help someone with this issue. Thanks for the encouragement to do more Kegels! http://jadeandpearl.com/sea-pearls-for-pelvic-organ-prolapse/#.U20kG4FdXms
Thanks for the recommendation! Best wishes as you embark on the pregnancy journey!
jessica says
Thanks for this im very early in my pregnancy I started running over a year ago and have been wondering about running during my pregnancy this has helped me alot thanks.
So glad it was helpful for you!
Hey Sarah! I LOVE this post. Mostly just due to your honesty. How many of us can’t get over that battle with our pride and desire to be admired by others. Ugh. I know it’s so often a struggle for me. I’ve survived 3 rough pregnancies. The first I wasn’t active…AT ALL. I ate burgers and fries. Does that count? Anyway I had a significant weight loss after that and that’s when I became a runner. My first pregnancy I had pre term labor at 26 weeks. So, the next two I ran through 16 weeks then my dr. had me stop. I was still active but I couldn’t run. At 26 weeks…with all 3 pregnancies…I went into pre term labor and went on bedrest. After my last baby I was so tired of people telling me I couldn’t do anything I was walking at my gym with her in the stroller after 1 week, running and swimming after 3 weeks and back at bootcamp 6 weeks post delivery. Just seeing that written out makes me think I must have been insane. Not that it’s wrong to be fit..or want to be fit…or to be so ready to have your body back. But, I was so ready I think I overlooked the resting period that needed to happen after I had my last one. I was so anxious to be that girl who bounced right back that I didn’t just REST. To go back again=) So thankful to be active and fit and able to run but also learned a lot about the value of rest and taking your time getting back to normal. It. Takes. Time. I have had knee surgery and patellar tendonosis since I had my third baby. I’m slowly….and begrudgingly….learning when to slow down and listen to my body. It’s easier said than done. Thanks for posting this even though I’m reading it so many months later. Sorry for the long response but this just hit home for me=) Hopefully I can also encourage other mommas…because girl I’m done having babies lol.
Thanks for you comment kelly. I think that it’s hard to separate what we want from what we need. So important to give ourselves that rest period, whether it’s after pregnancy or after a big race.
KLP says
Love this post! The hubs and I are TTC (already had one miscarriage) and I’ve been hesitant to run as I’m already dealing with rectal prolapse which means… I can relate to leaking… but it’s not pee. (ugh.) Anyone else? Or am I just extra special like that? (Such a nightmare.) Planning to do some serious pelvic floor training during pregnancy… looking for good resources. Thanks for this post!
I’m so glad this is helpful. So sorry you’ve experience prolapse:/ no fun. PT helped me so much hope you can find a good one:)
Thanks for this great insight into running while pregnant. There is so much debate out there, that it is good to read about a side effect that not everyone is aware of.
Glad you found it helpful!
Justina Gonzaga says
I am currently trying to conceive my 3rd child and actually became an avid runner after my 2nd was born. I have a pretty incredible story of weight loss from 215 size 17 to 127 to a size 0/2.. i absolutely love fitness especially running of course! I run anywhere from 110 to 130 miles a month. I am very into lifting weights and core exercise. Basically i’m a fitness freak hence extremely stubborn. Finding this has really humbled me and made me reconsider running during pregnancy. I am so happy at the fact you put yourself out there to help a woman you don’t even know like myself. And for that i need to say thank you.. for making me stop and use my head more than my legs for once!!
This post actually made me tear up. I have stopped running - I only ran the first three months and I have felt so guilty about stopping. The truth is, it just was hurting and I felt that my body was telling me to stop. Your post was honest, raw and truly impacted me.
A says
I didn’t run through my first pregnancy, mainly because we had just moved house, it was winter and I didn’t know the area. I swam and did pilates instead but did worry I would struggle to get back to ‘running fitness’. However I managed a half marathon 8 months after my son was born and only 1 minute off my PB. I was wondering whether or not to run this time so your story has given me something to think about. Thank you.
Thanks for you comment! It’s best to do what is best for your body.
CBSandman says
I found this article on my news feed and thought is was worth reading. I ran through my first pregnancy and plan to run through the next - however running wasn’t all I did which I think made the difference which is why I am sharing. I am not sure where you live but if there is a Bar Method studio near you I highly recommended giving it a try. It is a ballet/pilates/PT inspired workout that spends a lot of time focusing on your pelvic floor muscles and is a great compliment to running or just a low impact workout. I had kidney surgery before my first pregnancy and Bar method helped reverse the impact that had on me and got rid of all urgency I was experiencing. In my opinion it will do more for you than any static Kegel exercise will do for you. I did this workout 5 days a week through my pregnancy in addition to running and even did it the day I went into labor. If you can try I class I highly recommend it! Thanks for the honest post.
I jusst started barre last year and love it! Had made a huge difference and hope it continues to make a huge difference now that im pregnant with number three!
I worked out during pregnancy #1 (weights & elliptical), during pregnancy #2 exercise was contra-indicated (low lying placenta) and I ran during pregnancy #3. I had pelvic floor issues even prior to pregnancy so I’m not sure how much of my leakage problems are pregnancy related or not, however like you, I turn into Niagara Falls when I run. The pee just doesn’t stop coming! I leaked all the way through a half marathon PR! Shortly after that I discovered that during my cycle I did not leak because I used a menstrual cup. That thing works like a pessary so I use it whenever I run now and I no longer have any running leakage! I still leak a bit when I scream at the kids, vomit and cough, but at least now I can run! Thank you for sharing your story, I really should share mine too. The more we talk about it, the more likely women will seek help and be able to live active lives. Cheers!
Thanks so much forbyour comment Janice. I spent a bit of time in PT and that has made a huge difference: I dont leak anymore. I think barre has been really helful too!
Just found this story and am so glad! I’m nothing like as serious as many of you - I just run 4-5 miles a couple of times a week, as at the moment with 2 small people and a v v v busy husband there are few chances to get out on my own. But these times are so precious & I’m so driven to run even if I’m tired or needing sleep more. Pregnant with no.3 (rather a surprise) & 28 weeks, finding it increasingly hard work both running (last few times have had to stop 2 times for a wee) and cycling, which I still do a lot with my 2 yr old on the back. I’ve been wondering if I should pull back and focus on just yoga but have felt the drive and need to get out. Maybe I should listen to all this and start long hard walks instead with more yoga and core strengthening & breathing….! Will certainly ensure I take care of myself afterwards rather than getting back to running asap as I’d been intending. Thanks ladies - and good luck with the running/motherhood!
Thanks for your comment:) im preggo witg no3 now too and feel the same drive to run mostly for sanity’s sake haha! But ill be scaling back soon. Teyung to ensure a better pp return.
Tiffany says
Still running at 26 weeks, no leaking issues or any others for that matter!
Natalie says
Hi runfargirl. I’ve only just found your blog! Im an exercise physiologist, doctor, and mamma to a crazy 18mo boy #2 due in around 2 months. I ran and (mostly CrossFit style) during my first pregnancy without issue. Second pregnancy has been harder, more sickness at the start and generally not as strong in general (I put this down to the lack of sleep and repeated bouts of pestilence that come with having a child!) but will stick at it as long as my body allows.
Thankfully no leak issues, my main issue’s with pelvic pain due to PGD.. I just listen to my body (mostly!) and back off when necessary.
My journey also online at wwww.askdoctornat.com (FB search “askdoctornat”)
I look forward to following you further. All the best for preg and delivery #3! xx
katie says
I would consider myself a runner. I’ve run 5, 1/2 marathons over the past couple of a years, a biathalon and a mini triathalon. So, when I found out I was pregnant with baby #2, I had no reason to stop running. Everything seemed healthy and normal. In my second trimester, I ran a 1/2 marathon. I wouldn’t say it was easy for me, but it wasn’t hard either. A week later, I went in for a check-up and my 21 week ultrasound. No heartbeat. The baby had died. I immediately got induced and delivered a lifeless little boy. He had died some time in the last week or so. My heart broke. It still breaks. I have absolutely NO IDEA if running or running the 1/2 marathon contributed to his death. The doctors had no definitive answer for why he died. But he did. I try not to feel guilty, but deep down, I do. I cringe when I hear ladies say running is safe and healthy and of course they will run throughout their pregnancy. That’s what I thought too. I can’t help but think that in my case it wasn’t safe. Something was wrong that I had no idea about and the doctors couldn’t detect and it wasn’t right for me or my pregnancy. If I could go back, I would choose to power walk and lift weights. No running. No pushing myself. Because, as in my case, if anything is remotely wrong, running may just end the pregnancy.
Katie, first of all I’m so sorry about the loss of your baby. But thank you for sharing your story here. I think that perspectives like yours are so important in the pregnancy and running picture. Thank you for comment and sending hugs too:)
Stefanie says
Hi RunFarGirl!
thank you so much for your post, I am currently 17 weeks pregnant with baby number 1! I started running about 2 years ago and had just started my first marathon training when I found out I was pregnant. I’ve had such bad morning sickness that the first 4 months I did nothing at all, I lost weight had no energy and even now morning sickness is with me all day everyday. I’ve ran 2 half marathons a bunch of 15k and 10K’s before I was pregnant and I couldn’t agree more with the guilt you explained. All I hear from any running friends is that its fine to run while pregnant everyone does it its better for you, and mainly made me feel pretty crappy for not being able to get out there =[ I spoke with my doctor because I was hoping to start running again and exercising soon (although I still have sickness it is not nearly as bad as it was!) she told me no running. She said with how sick I’ve been she doesn’t advise the unnecessary added stress on my body. Walking briskly, my prenatal workout videos and yoga are perfectly fine to do but no hard cardiovascular workouts and no running. It wont hurt the baby, she’s more concerned with the effect on my body after all its been through and currently is going through. I cried, I miss running I want to run but I trust my doctor 100%, I ordered some prenatal Pilates and yoga dvd’s, small 3-5lb weights and a new yoga mat hoping to cheer myself up but I still get such negative feedback from runners on my doctors orders and the fact that I’m not running. It is honestly breaking my heart, your article really made me feel better about my decision to listen to my doc and forgo running until my peanut arrives. I just wanted to say thank you and see if you had any feedback on her orders, do you think it sounds normal for her to advise not running? she agrees that exercise is wonderful for me and baby but the high impact running she advises against.
thank you again for your thoughts, I appreciate it all! I definitely started feeling like I wasn’t a “runner” anymore and i’m trying to break out of that mindset, your blog helps!
thanks again!
~StefSouli
I am SOOOO glad that you are listening to out doctor! Her advice is sound, although conservative it’s going to help you in the long run. I just had my first postpartum appt with my PT and next week I’ll be talking on the blog about a safe plan for returning to running after pregnancy. I think conservative is better. So stick with what your doctor says regardless of what your running friends say.
Thanks for this. I was training for a half with my husband. A week before we found out I was pregnant, we had just done 10 miles. Two weeks later, I couldn’t even walk half a mile without my heart beating so hard that I thought I was racing! (I had those racing thoughts in my head, too - “keep going, don’t stop” - and this is a half-mile stroll.) It’s hard to go from being a marathoner to averaging less than a mile a day, but your post made me feel like, that’s ok. Just because I’m on hiatus (while getting everyone’s mapmyrun updates - sigh) doesn’t mean I won’t be a runner again. Thanks.
So smart to listen to your body:) even though it’s hard sometimes, and I’ve always come back from each pregnancy faster and stronger. You will too;)
100milemama says
Hi, I’m sorry just reading this, though I know it’s old. If you dont mind sharing the TMI, what were you leaking? Amniotic fluid..? This is key info! I run ultras and just ran 3 100 milers over the summer of 21015 and Im now 20 weeks pregnant with #2 but desperate to run, mainly because I want to bounce back quickly and start filling the end of this year with 50k and 50M and start training for more 100s next year. However i am high-risk - i had preeclampsia with my first who is now nearly 45 yrs old, and Ive had 5 miscarriages since having him! But my doctor has now given me clearance to exercise in my 2nd trimester. Should I do it? I’m tempted but nervous. the other problem is, I balloon up when pregnant and look huge all over - arms, thighs, but, back fat and everything - waahh! I want to maintain my fitness safely, though I did run/spin/ellyptical/lift weights when pregnant w/ my son.
But if you were racing half marathons and began leaking amniotic fluid than that is too big of a risk..
I was leaking pee, thankfully not amniotic fluid. But unjust had #3 and have bounced back far quicker and gained fitness more quickly with a more conservative approach. I highly recommend taking it easy and not letting the myth that you can maintain some fitness running late into pregnancy create fear that makes you do more than you should.
100milemama says
typos!! nearly 5** years old, not 45! hahah!
Stephanie says
I didn’t run with my first pregnancy at all. It was before I was a runner and I still had pelvic floor issues after. In my second pregnancy I ran up until the day before he was born and suffered the same issues. I am on my third pregnancy and running again, but still having issues. They never went away after the first one, and I would love to consider PT. I just never realized it was something that could be helped without surgical intervention.
lis says
I’m currently 25 weeks pregnant and ran a 5k yesterday.. 6 hours after the race I had blood in my urine which the doctor thinks is from exercise trauma. I read your blog and despite my stubborness and my husband’s aggravation of me running this late into my 3rd pregnancy, I think it’s time to hang the shoes up for awhile and decrease the physical impact on my body. Everything you wrote on your blog resonated with my feelings staying physically fit during pregnancy and looking for praise of my accomplishments to say ‘look what i could do’. Thanks!
Mummy'sPhysio says
Running during pregnancy can damage pelvic floor but it doesnt mean you can’t do sport but it is advised to do it with a pregnancy physical specialist or do other kind of sport but always under surveillance of a specialist so you can be sure that it doesnt harm you. If you did it anyway and have now issues with your pelvic floor, it is important to start strengthening your pelvic floor before going to sport. Once your pelvic floor is strong, you wont have any leaking anymore and your body will be ready for long runs again. For more info about pelvic floor rehabilitation read http://www.mummysphysio.com
Where's the Party? says
Great essay, and I definitely think your perspective is an important one! Wanted to let you know that one of the links at the bottom (“Hip Pain and Running”) is infected - when I clicked on it, it instantly opened a spam tab, along with a horrible continuous beeping, that would reopen itself whenever I closed it. Which is a bummer, because I really wanted to see what it said!
laura says
i am currently 26 weeks pregnant and am jogging ( I can’t call it running, my heart rates doesn’t not change much) 30-40 miles a week. I have to pee just about every few miles ( is this pelvic related?) co workers (non active people) are always telling I am going to damage my ligaments.
I am at a lose for what is right / wrong.. I want to keep healthy ( physically and mentally) but do not want to damage myself for post labor. I also swim, and teach spinning and yoga..
any thoughts on what I can do to make it so that i do not need to take 9 months post labor off?
Oldna says
There’s this amazing biomechanist Katy Bowman whose books made me walk 5 miles a day, and squat a lot. And I don’t run. Att 6 months pregnant it actually causes painful discomfort even if I run to get to the bus stop. She argued that pelvic exercise causes more harm than good, and that natural way to stretch those muscles is to squat a lot just like our hunter gathered ancestors did. Note: stretch, not strengthen. Our sedentary life style makes our bodies stiff, and strengthening parts of it causes harm to adjoining parts. Anyways, look her up and read her books. You will know your body even more. She is a legit scientist
Thank you so much for this article! I am a runner…and a pregnant momma (30 weeks), and I tend to have that “Champion/tough-girl/stop-at-nothing” mentality 99% of the time. With my first two pregnancies, I forced myself to run until I absolutely couldn’t stand it, and with this one, I am definitely pushing it. It does help me stay sane, reduce stress, and makes feel like I am going to ‘ bounce back’ faster….but your blog has helped me realize I could be doing too much.
Rachel says
That was a good read. For all the runners out there that are more of Sunday afternoon joggers. Those of us who don’t race unless there’s costumes and beer. For those of us that walk when we are tired and average maybe 10miles/week. I think running/jogging through pregnancy is fine. Yes I still call myself a runner… I saw this article and thought, “good an article on pregnant running.” Then I quickly realized this was for Sarah type runners and I just run for exercise and bc it’s a nice day out. So maybe if you run like this awesome girl, you should chill out and join the Sunday Joggers while you are pregnant! We’d be glad to have you !
Alicia says
Thank you for this post. I am done running & trying to be super woman. This is my 3rd pregnancy & I’m 40. I’m a CrossFitter & also love to incorporate a light mile run w/some squats, lunges or other non-weighted work at the track a couple of times a week. At around 4/5 weeks pregnant I tried to resume my regular routine & was totally shocked at how exhausted I was & remember feeling like I was sucking all the air out of the room.
This post has helped me tremendously. With my 1st 2 pregnancies I bounced back well & in good time. I think I feel added pressure (self-induced) this time b/c of my age. My CrossFit coach made a statement that keeps playing very loud in my head last wk. “It’s not about you anymore.”
I would hate for my baby to have some kind of physical/mental issue all b/c I couldn’t sit my ass down for a few months while pregnant. What am I trying to prove?
I think the “praise” another reader talked about is motivating me. Right now, at 11 wks I don’t feel like doing much. B/c of this blog I’m not. I rode the bike, which I never do, the other day & was totally exhausted & drained after. Next time I will Netflix & chill.
Thanks ladies!!
Tracy Blamer says
Oh thank you. I really needed this article tonight. I had the crappiest run tonight and at a loss googled, “why is running hurting so much just because I am pregnant.” I got your post and now I have calmed down. Life saver.
Tasha says
This completely resonates with me, I am especially liking that you are referring to not overdoing it for “your” bodies sakes. Since I am pregnant all I hear about is “what’s good for the baby”… which is the sole reason I still kept going even though it was exhausting at times, without ofcourse overdoing it, but pregnancy in itself is a strain on ones body. And all that because I wanted my body and baby to be healthy during pregnancy with induced positive stress through sports. I am not a marathon runner but do jog regularly, do a bit of yoga as well as regular pelvic/ muscle strengthening activity and exercise.
I ran through my pregnancy up until a week ago when I sadly and apparently over stretched at a fuel stop on a 10 hour ride home from a holiday - My body wasn’t anyway near warmed up enough for what i actually did…it was rather to stiff…and so I caused a pretty horrible muscle strain in my lower abdomen on the right side (some may refer to it as Uterus tear). I felt like someone shot me, it is so horribly painful I could barely walk the first few days, I kept crying from pain and with the Braxton-Hicks contractions, the baby kicking and my belly growing at the same time, I felt like I was dying. But the thing that made me really feel sorry for myself, lol, was that I couldn’t run anymore. I mean here I am rolling over with pain and can’t barely stand up…I knew even this would pass, but I bawled my eyes out because I realized, this is pretty much it. I only have two months left, so it’s safe to say I shouldn’t put much more strain on my belly and exercise much anymore. Who knows if it will even be possible!? And here I was proud I was feeling fit as a bear and could say I exercise regularly, I run regularly.., in addition to the fear of having a pause that’s too long, I keep thinking, if I stop now, will my body be ready for the actual birth?
I totally and utterly get this “need” of proving everyone wrong with not giving up and showing, yes we can run through our pregnancy no matter what anyone says, the baby is going to be fine. Especially when I hear it like a mantra: “don’t overdo it”, “I think you shouldn’t be running”, “it’s time for you to wind down”… I have to roll my eyes. But here I am, not with running, which is what I love most…but I managed to “overdo” it with a single stretching exercise. This was my moment, where I thought, I guess I am putting too much trust into what my body is capable of at this point. And it is fairly disappointing to realize that. To realize that you overeastimated your own strength a bit. Despite all the precautions and the worry you have anyway as a pregnant woman… but especially in the eyes of all the naysayers.
And while I am still recuperating with oil massages, apple vinegar baths and most horribly “rest”, I am still very much hoping for a last few runs, however light, however short. And time is literally running out.
In the end I guess you are right, it’s the love for the exercise and stubbornness combined, that still shouldn’t get in the way of “listening” what’s good for us. On the other hand … it just happens, that shit happens. Ahm… you live and learn?
Thanks for this article.
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