Tips for running while pregnant

By Jessica Mathews and Sarah Robinson

If you’re pregnant or planning to become pregnant before June, you may be wondering if participating in a race like Sound to Narrows or Bridge to Brunch is right for you.

The benefits of an active pregnancy have been proven, with the exception of certain high-risk pregnancies. Active mamas-to-be can lower their risk of gestational diabetes and preeclampsia, and could even have a shorter and “easier” labor.

There are also potential benefits for their babies, such as stronger, healthier hearts and reduced risk of obesity later in life.

If you have been cleared by your doctor for physical activity and you were a runner before getting pregnant, you may enjoy logging miles throughout your pregnancy.

Shannon Moore, CNM, ARNP, is passionate about helping expectant parents have a healthy pregnancy. In many cases, she says, that includes people moving their bodies.

Her general rule of thumb is that whatever level of physical activity a person had prior to pregnancy can continue during pregnancy. Also, Moore reminds pregnant women that “while it is perfectly OK to run while pregnant, it is not a requirement for a healthy pregnancy.”

Do what’s right for you — there is no pressure.

Moore shares three extra considerations for running while pregnant:

1. More frequent breaks: The all-too common pregnancy complaint of frequent bathroom breaks is even more apparent while running. You need to take into consideration your fragile bladder and the availability of bathrooms along any race routes. Plus, you’ll need to plan for …
2. Extra hydration: Many people need to up their water intake during pregnancy, and you’ll want to be sure to stay well hydrated during any type of physical activity.
3. Stretching: Stretch before and after exercise, even on days you aren’t going for a run. It’s healthy for people of all fitness levels and is particularly important to help reduce injuries.

Moore ran through all three of her pregnancies. As an avid runner before becoming pregnant, she found the ability to maintain that level of physical fitness to be invigorating. But she realizes that isn’t the case for everyone.

“What’s important is you find something that feeds your soul and helps you feel good,” she says, noting prenatal yoga and walking are two great options that are safe for most pregnancies.

It’s shown that walking for just 30 minutes a day can help improve labor, physical well-being and overall health, Moore adds.

Before starting an exercise regimen of any kind, she suggests talking with your doctor or other health care provider.

“I always tell my patients to bring everything up and share with me about their physical activity,” Moore says. “Often, symptoms associated with exercise will be a normal part of pregnancy, but occasionally we find something we want to look further into.”

Be on alert for pain, dizziness or shortness of breath, and check in with your provider if you experience any of those symptoms.

Pregnant people are also slightly more susceptible to injury due to an increase in a hormone that causes joints to relax in preparation for childbirth. Body awareness and balance can also change with a growing belly, so Moore recommends paying attention to these factors as well.

Every person and pregnancy is different — don’t make yourself frustrated trying to live up to your pre-pregnancy expectations of what kind of pregnant woman you thought you’d be.

Keep doing what you can: Walk, swim, dance, use the elliptical or whatever else feels right. Don’t stress if running doesn’t feel good. Adjust and keep going! You’re doing great.