I am by no means a long distance runner. The longest distance I've ever run in my life was 6 miles.
I'm a middle of the road kind-of gal. 3 miles. More if I have time, less if I don't.
All of my running this pregnancy has been with a jogging stroller. Except once. At the beach on vacation. I was 32 weeks pregnant then. It was so freeing but weird-I didn't know what to do with my hands! Ha!
Ok, I started running this pregnancy when I was around 13 weeks pregnant. I would have started during the first trimester, but it didn't cross my mind because I felt sooo bad. I did, however, follow this pregnancy DVD workout for several days a week during my first trimester (and I still do the workout at least once a week). I believe that helped me slowly return to running when the second trimester came along. I actually did longer walks before I started running just to be sure I could get my heart strong enough too. So, I'd say do long walks a week or two before you ease back into running. Come on, you have a few more weeks before that precious baby will come anyway.
First thing. I always emptied my bladder a few times before I left the house when I knew I was going to go on a run or walk. It helps. I've only had to stop once the entire time I have been pregnant, and I peed in the woods. Yes, I wiped with a leaf. A maple tree leaf, don't worry. But you need to empty your bladder at every stage in pregnancy before you workout because it helps. Trust me.
Second, I never wore a watch. I used MapMyRun on my phone. I put my phone in the cup holder on the stroller. The only time I looked at my phone was halfway through-to see my time-and then again at the end to stop and save my workout. I wasn't trying to go fast. I just wanted to go. So no watch for me.
When I started to run, I ran slow. Slower than I thought I really needed to. It gave me an idea of where I was. I did not want to push myself too hard. I want a healthy baby. I knew I had 27 more weeks to master it. Yes, people will pass you and it may be difficult to pass even a walker, but just try it. You're growing a human inside of your body. I think my pace was around 13 min/mile in the beginning. For some, that would be too slow. For others, that would be too fast. Listen to your body. Make sure you can breathe. You need to breathe to be able to function. Don't kill yourself.
Also, I ran a short distance when I began. I would go a little farther the next run. For example, my first run was 0.5 miles. That's it. If you've got more left in you, go for it. If you can walk for a mile after, go for it. If you have to leave it at that, go for it. My next run was 1 mile. The next, 2 miles. You get the idea. The farthest I've run while being pregnant is 3.3 miles. There have been times when I could have gone farther, but you have to remember-I run with a toddler who loses interest in everything within 5 minutes. It is no fun to go so far that when your son starts getting grumpy, you are 20 minutes away from the car to go home. And that's if you run back.
At around 20 weeks, I became consistent at running 3 miles 3 times a week. That's it. Some weeks I did less, some weeks I did more. That was my (and Austin's-my son's) comfort level.
Ok, the running part. How does that feel? Doesn't your belly bounce up and down? Well, when I thought I had a belly (when I of course didn't) it felt that way. I just had to look at it when I ran. I saw that it wasn't moving at all. It was all in my head. Now, when I started feeling my insides shake and I really was getting a belly, I ordered a maternity belt. I hear the Gabriella band is great in supporting your back and growing midsection, but because I had a gift card for Destination Maternity, I bought one of their belts instead. I think this was at around 20-22 weeks along. I ordered the large, because even though I didn't need that size then, I knew my ever-expanding belly would require a large in my last weeks of pregnancy. I was right. When I wear the belt, I never fasten it too tightly, just snug enough so the baby and myself can breathe while I move about down the running path. The support really helps settle any shaking belly movements. Now, at 35 weeks, I can feel gravity against my belly, but the band still works wonders and allows me to do what I want-move.
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| Ordered from Destination Maternity |
What's my heart-rate when I run? Around 150-160bpm. It returns to normal within 1 minute of when I stop. Listen, there is no magic number for heart-rate when working out while pregnant. They say keep it below 140bpm, 120bpm, etc. There are many ideas on it. I'm not a doctor, so I'm not telling you to ignore yours. I'm just saying that my doctor is fine with me doing what I do at the heart-rate I reach. You know your body. You know when you are going too hard and when you can go harder without hurting yourself. Listen to your body and please, stop or slow down if you must! This is not a race-you are preparing to labor and deliver your child. You are trying to maintain your pre-pregnancy level of fitness, not lose weight, or reach new PRs (personal records). Listen to your doctor and your body. Please don't go crazy. Your body is beautiful pregnant or not. But while pregnant, your body is the home to your baby so please, please, be sensible and know this is only for about 40 weeks of your life. You can diet, lose weight, and strive for PRs after that sweet little child is born and your body can handle it better.
So, why do I run? To keep my baby healthy, to maintain my pre-pregnancy level of fitness, to have energy and mobility to care for a toddler, to have a healthy weight, healthy blood pressure, less swelling, to keep my heart strong, and because I feel like Wonder Woman when I finish.
Tips for running with a stroller- keep all 3 wheels pumped at the same level. Alternate between hands when pushing. Lock your front wheel (you may need to use 2 hands in sharp turns if you lock the wheel, but it will keep the stroller from bouncing side to side when you run). Prepare non-messy snacks and plenty of water/juice for your toddler. Be prepared to stop and pick up that water/juice if they chuck it out half way into your run. Know that some dogs freak out when they see a stroller (you may want to pick up speed when you pass them).
I think that's all I've got. If I think of more, I'll return and add on to this very insightful post :)
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I thought of some more things.
Every day is different. Run when you can, walk when you must, and stop when you can't do more.
At 34 weeks, my stride had to change and become shorter. Baby was head down and a lot of the time pressing on my bladder. At the end of that week, my times had started to slow down drastically.
Today, at 35 weeks and 5 days, I ran my slowest miles but still went the full 3.3 miles. Pelvic and bladder pressure make me slower, along with my stretching hip ligaments.
Also, always stretch daily to help your muscles recover and to help yourself feel amazing. I love stretching.
Don't ever forget to drink up that water before and after a workout.
Do strengthening exercises for your butt and back to keep you running with ease. Squats, lunges, and deadlifts are my favorite. They can also be effective in strengthening those muscles you'll use for labor and delivery. And help you avoid a flat runner's butt.
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Update: I'm now 38 weeks, 2 days pregnant.
I have found the later you get into pregnancy the better it is (and helps!) to walk at least 1 mile warm-up before you run. I have been doing so this week especially, and when I start my jog, I feel amazing. My time per mile now is about 11:30 with a good warm-up.
The last time I ran my full 3.3 miles was last week at 37 weeks along.
This week, I have run 1 mile (would have been more, but a certain little boy was ready to be done) and then 2 miles today.
I feel great when I run. I do experience a pain in my left groin region the remainder of the day though after I walk or run. No stretching seems to help. I think baby is just on her way out soon.
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