 I’m back today with my final post in the series you’ve likely been awaiting with bated breath, running during pregnancy. If you need to catch up, here is part 1 and part 2. The good news is, if you’ve grown tired of reading about running during pregnancy, today is the last post! Just for fun, how many of you have ever searched these terms “third trimester running” on Google? The statistics are interesting and yes, many women have done just that and survived to tell the tale. "Seventy percent of runners ran some time during their pregnancy (or pregnancies), but only 31% ran during their third trimester." Consider yourself a "31 percent" statistic if you're still running in the third trimester. AMAZING! Running during the third trimester brought a new set of challenges from all the other trimesters. There was the huge belly, zero balancing skills, Braxton-Hicks contractions, and plain old sheer exhaustion. Here are a few more important things I learned that helped me continue running up until delivery day, which you may also find helpful if you're a third trimester runner.
Finally, can I remind you that running during pregnancy is such a short time in the bigger scheme of things? Yes, it is true even if you have multiple pregnancies. Try to not be discouraged or hyper focused on those typical runner goals. Don’t compare yourself to a non-pregnant runner! Know that the time to focus on working hard at running will come soon enough. Until then, go and conquer those miles with your ‘baby on board’ and most of all, have fun making those pregnant running memories. I treasure every single one. Happy pregnant running! Disclaimer: I’m not an expert, just a girl who loves running and has been doing so for over a decade. Everything I share about running during pregnancy is what has worked for me and what has been okay for me to do during my pregnancy. Always check with your doctor before starting or continuing an exercise regimen. *The source for these statistics was this fascinating study performed by the US National Center for Biotechnology Information. Iradiswife to 1 fine redhead. momma to 3, avid runner + health enthusiast.
0 Comments
 We're back with part two of the running during pregnancy series. Last time, I left you with some tips on how to battle the fatigue and morning sickness while still being able to run during early pregnancy. Today, I’m going to share some more tips that will likely become more important as your pregnancy progresses and will hopefully help you make the most of your running while pregnant. Practical Tips 1. Always carry extra water This is easier to do when running with the stroller because you have a stroller to carry your water goods. It almost goes without saying, but treadmill runs fall in the easy-to-carry-water category as well. You know your pregnant body best, but during my pregnancies I noticed that on average I consumed 20-40 ounces more than when not pregnant. Finally, choosing running routes close to home or in an area where drinking water is more accessible is a smart thing to do. 2. Lace up shoes extra snug This one seems obvious but I can’t tell you how much of a difference it really makes to have snug fitting running shoes. One day, I was running along but my feet and ankles felt a little off. I know at this point it’s not because of extra weight I’ve put on but then I had an “aha!” moment and sure enough, my laces were pretty loose around the tops of my feet. After readjusting them and making them tighter, my feet and ankles got instant relief! 3. Do a quick stroller tire check Another random tip: if you’re running with a stroller, make sure the tires are properly inflated. Many times, I remember chugging along and feeling like the stroller was AWFULLY heavy. As in, heavier than usual and I couldn’t blame it on pregnancy weight or heavier toddlers inside said stroller. If your stroller tires have some ‘give’ when you press down with your fingers, they need air! Think of the stroller tires just like bike tires. Needless to say, I learned my lesson and was grateful to have one less thing to work against what was an already difficult task. Keep those stroller tires pumped up, ladies! 4. Take walk breaks if/as needed Mentally, this one was hard for me with each pregnancy, especially by my third one because I had two heavy toddlers to push around in a double stroller. By nature, I’m not a walker when I’m out running. It just about kills me to stop and walk, so having to constantly assess whether or not I need to take a quick walk break while I was pregnant definitely was a mental game. Whether it was walking 30 seconds at a time or stopping a run early and walking for an entire mile, walk breaks were good to slow down my heart rate and also catch my breath when I could feel myself needing a break. After all, it’s not like it was a competition to see how fast I could run while pregnant AND pushing a double stroller. 5. Focus on breathing Another tip that seems obvious, but during pregnancy it’s even more important to pay attention to your breathing while you run. I didn’t notice this being a big deal earlier on in the pregnancy, but starting in the second trimester it became more important. Your body continues pumping even more blood than usual and along with that, continues adding extra (healthy!) weight so breathing properly is crucial. It was helpful to focus on taking on deeper breath in and two to three short breaths out. Simply, focus on not robbing yourself of oxygen intake (i.e. breathing IN) because it’s a lot easier to exhale while running than to inhale. 6. Listen to your body Finally, listening to your body is the undercurrent to everything I’ve listed here. It is so, so important that you know that while some aches and pains are totally normal and okay, there can be times where you need to just trust your instinct and stop if necessary. When in doubt, explain it to your doctor. Looking back, I definitely had that instinctive reaction and remember stopping my run to walk for a few minutes before resuming or even just calling it a day. Remember: you are no less of a runner because you listen to what your body is saying, pregnant or not! Some Honest Encouragement Have realistic expectations. Try to not let your mind think about how fast or how much distance you were running, before pregnancy. It’s a slippery mental slope that leads nowhere good. So give yourself plenty of grace and enjoy this time to run pressure-free. Take your time in starting out each run. Remember that every single run will look different. Some days will be harder than others, just like when you run without being pregnant. Know that the more important thing is that you’re growing another human being. Those fast times and PR’s (personal records) can wait. Can I remind you, dear pregnant runner, that even though it feels like forever, you will not always be running while pregnant? Yes, it’s true! Someday very soon, your baby will be outside the womb and (hopefully) snoozing peacefully in their stroller while you are running. Breathe in and be extra grateful that you are even able to run during pregnancy at all - a miracle within a miracle. Until next time, happy pregnant running! Disclaimer: I’m not an expert, just a girl who loves running and has been doing so for over a decade. Everything I share about running during pregnancy is what has worked for me and what has been okay for me to do during my pregnancy. Always check with your doctor before starting or continuing an exercise regimen. Iradiswife to 1 fine redhead. momma to 3, avid runner + health enthusiast. Iradis Since we are a group of stroller pushing runner moms, chances are that at any given point there are moms either anticipating pregnancy, currently pregnant, or navigating the postpartum world. One thing I remember vividly from my pregnancy days was the idea that my running (or lack of) was something that would go by the wayside during those 10 months. The good news is that being on the other side of multiple pregnancies now, I’m here to say that your running doesn’t have to drastically suffer just because you are pregnant. Also, I want to give you a short pep talk and tell you that if you find yourself pregnant and unable to (or under doctor’s orders) run, that is completely okay! By the way, I’m not a doctor and don’t know your specific situation, so please take this post with a grain of salt. These are just observations I had during my experience of running during my pregnancies. My hope is that if you are considering running during pregnancy, that you would find some encouragement and maybe even helpful tips from this post.  photo credit: Emma Simpson via unsplash Before Pregnancy Before my last two pregnancies, I was running consistently and had a solid mileage base and specific pace. By consistently, I don’t necessarily mean a huge amount of mileage but I was consistently running and was comfortable with my routine. This means I had a solid base established and wasn’t going to be starting something new, once I found out I was pregnant. Mileage varied with each of the pregnancies but overall, the main thing for me was that I wasn’t looking to increase mileage very much if at all. Pace also varied a lot (honestly, every run can feel so different!) but I always again made sure to tune in and listen to my body. Finding Out One of my first thoughts when I found out I was pregnant, was “thank goodness I’ve been running consistently!” Don’t get me wrong, there were much more important thoughts happening but in regards to exercise, those were my thoughts. Thinking back, it was a validating moment for me as a runner. I’ve been a runner for 11 years now, so knowing that I could continue running in this new phase of life was encouraging. Seeing other moms who were pregnant and still running (even while pushing double strollers) was also encouraging and motivating. Early Pregnancy During those first few weeks of the first trimester, being sick all day long is almost an automatic recipe for not having the desire to peel yourself away from the couch or toilet, lace up your shoes and go for a run. Mentally, I had to tackle each day as it came. I knew that once I started running, I wouldn’t feel sick anymore. One tip to have a strong mental game? Don’t talk yourself out of it. Even if you get sick before and after a run, knowing you’ll be just fine during the run helps your mind stay strong in getting that run done. Another mental roadblock that you might encounter as a pregnant runner is the comparison to others of distance/pace/duration/a previous pregnancy/you name it. Just the fact that you're out there, running during pregnancy and pushing a stroller is AMAZING. Don't sell yourself short. Hydration was super important in those early weeks of pregnancy, as were plenty of snacks. Depending on the time of year and climate where you live, this could look like a bunch of extra ice water or a thermos of hot tea/coffee. Snacks are just as crucial and this can certainly vary from day to day and person to person. Find something that works for you, have it on hand and eat it before you start feeling sick. Part two of this series will cover running during pregnancy in the second trimester, more practical tips and always some encouragement. Until then, happy pregnant running! Disclaimer: I’m not an expert, just a girl who loves running and has been doing so for over a decade. Everything I share about running during pregnancy is what has worked for me and what has been okay for me to do during my pregnancy. Always check with your doctor before starting or continuing an exercise regimen. |
Archives
April 2018
|
RSS Feed
