A few weeks ago there was an article on the New York Times website that grabbed my attention; the title: How Pregnancy Changes a Runner’s Body. I’ve written extensively here about my experience running (and racing) through my second pregnancy and my return to running postpartum. My experience has been a mix of early issues and disappointments, slow-going and physical therapy to correct the issues and finally a return to high intensity training. And I’ve written about it all here, I even wrote about how I wished I’d never run during pregnancy (I was having a particular bad day). So I was intrigued to see the issue brought up on the New York Times Well Blog.
If you haven’t had a chance to read the article, here’s the “Cliff Notes” version:
- Pregnancy changes a woman’s body both during pregnancy and postpartum. Do these changes affect the way a woman run’s during and after pregnancy?
- Bryan Heiderscheit, professor orthopedics and rehabilitation at the University of Wisconsin has conducted a study on a small sample of women who are pregnant and have run through and after pregnancy.
- Their study showed that the pelvis moves during pregnancy (in one case continued to tilt forward as pregnancy progressed) causing the stride to change.
- For some of the women in the study the physical changes that occurred due to pregnancy caused pain when they ran.
- It is possible that as a runner you will feel different for a while, it is important to focus on strengthening the pelvis (which was weakened and made lax during pregnancy).
The article did not offer any specific advice for women who wish to run during and after pregancy, other than a vague reference to a kegel: “[Dr. Heiderscheit] suggests pulling the belly up and in multiple times and also “imagining that you’re trying to cut off the flow of urine.” But it does present some valuable information in regards to running’s affect on the pregnant body that seems to be lacking. It is information that I wish I’d had three and half years ago at the start of my first pregnancy. I had to learn the hard way through this second pregnancy (albeit I never had prolapse or pain) that my pelvis was too weak to go back to running as soon as I did. Maybe if this kind of information was readily available I would have made different choices about how often I ran during pregnancy and how soon I returned to running after? (Or maybe I’m just the supper stubborn kind of person that has to find everything out the hard way:) If anything the article should, hopefully cause women to look deeper and become more knowledgeable about the topic of pelvic floor health and the impact (quite literally) that running has.
I know that pregnancy has changed me as a runner. There have been physical changes, of which I don’t know the extent: I don’t have any “before” video of what my form used to look like, but chances are if I did it is probably better than the way I run now. But I don’t think I can completely blame pregnancy. In the years before I had kids I spent much more time at the gym doing core exercises and strength training than I do now. Now as a mom of two kids, if I have time to workout chances are I’m going to run and often the strengthening exercises that I need get neglected. But when I do strength train I focus on the most effective exercises that target the little muscles of the pelvic floor, so perhaps in someways the core work and strength training I am doing now is more effective. I’m doing what my body needs.
But beyond the physical changes there has been a mental shift. Running isn’t just about me anymore, it isn’t a method of weight loss, yes it is still my “get away” the place I go when I need quiet and solitude, but it is more than that now. Running is something I share with my kids when I push them in the stroller, or when my daughter comes with me to track. And it is also something I do for them, like running for Jack at the CHaD Half Marathon. And perhaps this shift to running “with” and “for” has had a bigger impact than the physical changes caused by pregnancy…my recent training times would suggest so.
Running with my daughter, Sophia.
Did you run through pregnancy? Did you feel informed about it’s potential impact on your health? How soon did you return to running after pregnancy?
You can find more information about running during pregnancy and postpartum on the tab at the top of the page titled Running & Pregnancy
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-Sarah
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I thought the NY Times Well Blog article was interesting. If you think about it, of course, running during pregnancy and postpartum are going to be different due to your body changing so much. It alters your gait, center of balance, etc. I didn’t run through my pregnancy just because I didn’t feel comfortable. But armed with the knowledge of doing pelvic floor and core exercises, I think running during pregnancy can still be done safely without altering gait too much.
Even though I was discouraged originally postpartum about the fact that I ran so much during pregnancy, I totally agree with you it can be done safely you just have to pay attention to strengthening your body too.
I ran through most of my pregnancy (till 37 weeks) and came back 6 weeks after. I had a C-section, which meant I had not choice but to wait a bit but it also meant that I don’t’ have some of the urinary/prolapse problems others do. I never really focused on the changes because I was just so darn happy to be running! The only thing that has been frustrating to me is that I’m still not as fast as I had been pre-baby. It’s partly me, I’m sure, and part my body. Slowly but surely, it’s coming back but I wasn’t a mom breaking PRs six months post-partum.
My speed came back much more slowly after my first pregnancy and much faster this time, but I think that is due to a different training approach. I’m training smarter than I ever have before.
I really enjoyed running through my pregnancy. I could surely tell there were many changes in my body. Most notably was the decrease in lower abdominal strength that I felt due to an expanding uterus. This weakness went on for the first three months after giving birth. However, I believe that area became stronger because I was running and doing total body strengthening (not just pelvic floor/core).
Overall, I think running during/after pregnancy is fantastic!
Also, forward tilting of the pelvis is not a permeant change. Rather, it is positional change due to changes in center of mass, muscular imbalance, and posture. The position of the pelvis can be corrected very easily during running. It is something I am always aware of but, even more so during pregnancy. Things you will notice during a run when tilting forward:
1. Low Back Discomfort
2. Looking at your feet or down at the ground
4. Upper Back stiffness
5. Hamstring pain/buttock pain
Easy ways to correct during a run:
1. Repeat “Look up, look forward”
2. Periodic performance of Kegel squeezes and lower abdominal tightening
3. Scapula (upper back) pinches, trying to squeeze both of your shoulders blades together
In addition to this, you can go ahead with a regular cross training, stretching, and total body (HITT) training regimen which is my favorite. Just some tips. Pregnancy in my opinion temporarily changes your body. It is your job to make it stronger than it was prior and during. But, it surely isn’t the kind of thing where you have a different body forever and if you do…hopefully it is a stronger one!
This comment should be my post:) So informative! Thanks for sharing! Also, did you read the comments on the original article…quite a debate going on there.
jillemerritt says
It’s so nice to hear from another momma about running during and after pregnancy! I had to switch to walking at 12 weeks during my first pregnancy but am still running (slowly) 26weeks into my second! I get lots of strange and sometimes nasty looks but am still feeling so good I don’t want to stop. Wearing a heart rate monitor and listening to my body to let me know if I’m pushing too hard….we’ll see!
Thanks again:)
I really enjoyed running during my pregnancies too. I did get some weird looks. But I know my body and would run what I felt was comfortable. But the one thing I didn’t know about my body was how weak my pelvic floor was, I mean I should have known: after my first pregnancy I leaked sometimes when I ran. Most of my issues were postpartum, but physical therapy and strength training have corrected them.
I ran until like 22 weeks, I carried too low to be comfortable any longer. Like you, I was way better shape before - working on all the muscle groups, but now I got no time for that! I should though, as now I”m a little more afraid of injuries since I’m not using the opposite muscle in cross training, but I will get back to it. I swear.
I loved running during pregnancy and after, it has had its challenges but it’s always worth it!
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Elizabeth says
Spot on with this write-up, I actually assume this website needs rather more consideration. I’ll most likely be once more to read rather more, thanks for that info.
Myra A Cottrill says
I just discovered your blog, and I LOVE your pregnant running posts. Incredibly informative! I’m currently 29 weeks into my first pregnancy, and decided to stop running (as of last week!) due to some serious pelvic pain that flairs up after my runs (I’m pretty sure I have a mild form of SPD, and running only irritates it further.) Anyway, I’m just now getting acquainted with my pelvic floor muscles. I really wish I would have known how important and crucial this is to running earlier…I would have been far more mindful before this point.
Mindful is such a key word. I had no clue!! Now I do so I’m happy to share my experience. So glad its been helpful! Be sure to check postpartum posts too. Congrats on you pregnancy!!
Barb says
I read that article too – just catching up with your blog…
I ran until 39 weeks. I used a maternity belt to help with the bouncing and pain I felt in my hips and I did A LOT of kegels, and boy was I glad I did!
I didn’t really know WHY people kept telling me to do them (that is, books about pregnancy) but I was really happy I did them.
I wished the article had been more forthright with the information for kegels – and also a mention of a maternity belt, which I found incredibly helpful for and feeling like you had to go pee the whole time. 😉
Anyway. I had some major complications after my delivery, but at 3 weeks PP I had my first run and slowly ramped up from there – doing a 10k at 10 weeks, and then setting my sight on a spring marathon (my son was born in July 2012).
How have things changed? I keep doing my kegels, but honestly I haven’t seen much change, except that weird mythic improvement in speed! I’m not nearly as fast as you, but I’ve managed to get my 10ks to 52 minutes – down from 60/59 and a 5k in 24 minutes, down from 28. We’ll see what my half marathon looks like in October – hoping for my first sub 2hr. 🙂
So yea. Things have changed, but seems to me for the better!! 😉
Barb thanks so much for you comment! I agree I wish there had been more explanation on the importance of kegels and PF health. I think it has made a difference in my running as well, I have a stronger core! Good luck with your running!