Running during pregnancy can be healthy for you and the baby. People often think that running when you’re pregnant can be dangerous, but that isn’t true. You’re giving yourself some peace of mind when you’re running. Next to that, it’s beneficial for the baby and the development of their little brain. And if you aren’t convinced enough yet, it’s good for having an easy childbirth. Of course there is a chance that at some point you can’t run anymore. If you experience issues like pelvic pain or vaginal blood loss, it’s better to go from running to strolling so that the issues don’t increase. You can be at risk of a premature childbirth if the issues do keep increasing. Pay attention to your body’s boundaries when it comes to running during pregnancy, and listen to your body. Don’t push yourself.
Take a look at my pelvic floor exercises as well, or take a look at the pelvic items in the Pelvic Store.
Is running during pregnancy dangerous?
Running can become more dangerous once your belly becomes bigger, let’s say between week 25 and 30. Your belly will be too big and you could experience premature contractions. Your body is out of balance and you may fall when you run. Another dangerous issue when it comes to running during pregnancy is the duration of running. If you continue for too long, your heartrate will be quite high. This causes your womb to have a decreased blood flow. To avoid a heartrate that’s too high, you can apply the lantern technique (you can read more about this in the tips section).
However, running during pregnancy doesn’t have to be dangerous, except for if you’re showing a few symptoms. Running during pregnancy is healthy for you and the baby. The pregnancy can cause you quite some stress, and by running you empty your mind so that you’ll be more at ease. You do need to watch out for a couple of things, like pain in the body. Are you experiencing pain in your back which makes it hard for you to continue? Then it’s better to take it easy or temporarily stop. This also counts for running with pelvic pain, because you can’t only cause pain in your body, but in your pelvis as well.
Running during pregnancy for the first time
If you’ve never runged before your pregnancy, then it may be a better idea to not start with it. Running is primarily to keep you in good shape. It will be way more challenging to get a move on if you’re beginning to run during your pregnancy when you’re still in default shape. You’ll end up pushing yourself and that only causes more stress. Would you still like to keep moving? Then try another sport during pregnancy.
Pelvic instability during running when you’re pregnant
Are you experiencing pelvic instability and you would like to run during your pregnancy? That unfortunately isn’t a good idea. You are making a lot of twisting movements with your pelvis when you’re running. This causes your pelvic area to become overtaxed. Your pelvic floor muscles aren’t able to receive enough strength and that causes more issues. Shocking movements during running need to be avoided. Instead of running, try strolling instead.
When aren’t you allowed to run during pregnancy?
You aren’t allowed to run when you’re experiencing one of the following symptoms, because then it can be dangerous for the pregnancy. Sometimes this can also cause issues for your pelvis, which can cause your vaginal birth to become more challenging. Below you will find a few symptoms where it’s not recommended to run during your pregnancy.
- Abdominal pressure or abdominal cramps.
You’ll be more at risk to become exhausted and to get pain in your pelvis when you’re running with abdominal pain or a solid belly. It’s recommended to stroll instead.
- Blood loss.
You’ll be more at risk of having a premature birth if you’re going to run while experiencing vaginal blood loss. This is the best thing you can do when you have vaginal blood loss: Rest. Brown vaginal blood loss is often caused by released tension from the muscles, in this case, nothing is wrong. Do you experience it often? Speak to your obstetrician about it.
- Pelvic pain.
You will increase your pelvic pain and pelvic instability when you run during pregnancy. If your body tells you to stop, listen to it. Never cross your boundaries when you’re experiencing pain.
- A solid belly.
For a solid belly the same thing counts as with abdominal pain. A solid belly causes pressure on your pelvic floor muscles and this causes you to become quickly exhausted. You can increase the issues if you don’t catch a break. Giving birth can become more intense in a disadvantageous way as well.
Why running during pregnancy is good for you
By running during your pregnancy, you decrease the risks of developing gestational diabetes, a baby with a high birth weight, premature birth and pre-eclampsia (pre-eclampsia is an increased blood pressure during pregnancy). Running is healthy for you and the baby. It can stimulate and improve the development of your little one’s brain. It’s also beneficial for yourself. Anxiety decreases by running and you’re creating peace in your head. There is also a chance that giving birth will be done faster. It’s also beneficial for making hormones during pregnancy.
12 tips for running during pregnancy
Would you like to run during your pregnancy, but you don’t know what’s best for you and your baby? Then I have a few handy tips for you.
- Wear a good sports bra.
Your breasts grow during pregnancy, and they often become heavier. Wear a proper sports bra to keep your breasts in place so that you won’t cause neck issues. If they hang and move flexibly it will cause pain in your back or neck.
- Wear proper shoes.
Invest in a good pair of shoes (or runners). Your feet will have less to endure whenever they hit the ground when you wear good shoes during your run. Your joints will be less affected and this prevents issues, like a knee injury.
- Do a warming-up.
You will strengthen your pelvic floor muscles when you do a warming-up before you go for a run. You’re also loosening up your muscles and this will prevent you from experiencing issues during a run. You have already woken up your muscles at a calm pace and you’re going to run on your own pace. You can also perform a few pelvic floor muscle exercises as a warming-up.
- Try a speaking test.
You subconsciously want to give it your all when you run during pregnancy. This causes additional exhaustion and can cause multiple issues like pain in your back or legs. By talking during your run, you will notice if you’re running at a good pace. You become even more tired when you talk, because your lungs are already being used to breathe in and out during your run. This is telling you to slow down your pace. If you can talk during your run, you have found the right pace for yourself.
- Drink enough water.
Drinking enough water is incredibly important. Your body mostly consists out of liquid and you don’t want to be dehydrated and collapse when you run. Drink at least 500ml before you start with running. You need to take small sips during your run to be able to properly breathe and to prevent a dry throat. Once you’re finished, drink another 500ml to replenish the liquids in your body.
- Eat digestible carbs.
Before you run, eat something light with digestible carbs (like rice or peeled fruit). By eating something light, your body will have more strength for your run. Give your body half an hour to digest it, because pregnancy can slow down your metabolism. Eating during pregnancy already has a different diet by itself which could also be beneficial for your runs.
- Plan your route.
It’s smart to plan your route before you start running. Look on the map in your neighborhood and become acquainted with the location of toilets and restaurants, and pass those. You frequently need to go to the toilet when you’re pregnant, so it’s handy to know where you can do such things. It’s also smart to know where some restaurants are for your 15 minute breaks so that you can take a proper seat and drink some water.
- Run on a smooth surface.
Your balance will feel off during pregnancy. Your body’s gravitational point has moved and you are quicker to be off balance. This causes you to fall quicker when you’re running through paths in a forest or uphill. It’s best to run on a smooth surface so that you can keep your balance under control.
- Avoid running in high temperatures.
It’s been proven by a few doctors and studies that a high body temperature can have harmful effects for your fetus. Stay inside when it’s warm outside, with a fan or AC. Only run when it’s a bit on the chillier side, it shouldn’t be warmer than 22 Celsius/71 Fahrenheit.
- Take someone with you.
It’s smart to bring someone along when you go for a run, so that someone can look after you in case something goes wrong. It’s also smart because that person can hold you back in case you want to push yourself. You will have clear agreements and someone to keep an eye on you and offers help.
Did you just give birth and you want to start running again or perform another sport? You will find more information about which sports you can do and when would be smart to start in this blog.
And lastly, are you looking for more information?
Long story short, the pelvis is a complicated part of your body. Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.
