RYQA running pregnant
Runner's World Ask the Expert Q&A
A number of follow up questions were received in response to the one posed in the Runner’s World Magazine Ask the Expert Q&A. I am posting these questions along with ones from my clients on this blog because I believe they may be helpful to others. I want to encourage further questions; others may be wondering the same things you are! You may pose your question in the comment section below.
Q: I am pregnant and I could use your advice on how to continue and modify (running) as things progress. Thanks! ~ Alicia (client)
A: Congratultions! Most important, check with your doctor to make sure it is ok for you to continue running. If you were running on a regular basis before you became pregnant it is usually safe to continue running as long as there are no health risks to you or the baby as determined by your ob/gyn. Once the doctor gives the clearance that it is safe for you to run, it will be even more important for you to listen to your body and be aware of the signals the body is sending.
Breathing will still be key for you to monitor your training. Keeping your heart rate in your target zone will be essential to avoid unnecessary stress for you and the baby. Breathing rate and patterns we discussed during coaching will tell you if you are feeling comfortable.
As the baby grows and starts to put pressure on the diaphragm it will make breathing more difficult and more exertion will be needed to carry the extra weight. When you find it harder to maintain nasal breathing, and you feel your heart rate climb, remember to walk. Once you feel your heart rate come down and you are able to maintain comfortable nasal breathing again then you may continue running.
As the ligaments loosen up it will also be important to pay attention to correct running form. The hips will widen and the alignment of hips to knee will be more pronounced so be sure to continue using your hips full rotation to keep your foot strike correctly under you and to avoid stress on the joints. This may be easier to do until the baby impedes movement since the ligaments will make the joints looser. Also be aware of the terrain, as your balance will be different with the weight in the front and the looser ligaments, so be safe by running on a path that won’t trip you up.
Remember to drink plenty of fluids! Do not let yourself get dehydrated! This may take some extra planning to make sure your bladder isn’t too full as the baby will put extra pressure on the bladder. Drink plenty of fluids to rehydrate and recover following a run.
Often the middle trimester is the most comfortable and energetic time of the pregnancy and you may feel great running. Your body will tell you the days you are not at your best and think about if you are sleeping, eating and drinking well, these will affect you the most with performance. Most important is the health of you and the baby so be patient with yourself the days you are slower and may be a little frustrated. You are out there exercising and that is most important!
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