Running while pregnant - help!
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@Rebecca ah thank you so much! I’ve been so tired that I haven’t wanted to push myself but I’m really missing it! I think I feel more tired not running if that makes sense 😂
yes! i ran a half at 13 weeks bc im used to running. i did however cut down on mileage bc i was tired at times so i would run but listened to my body when it was tired. i did stop after my half and started walking more while keeping up with weights and yoga after the 1st trimester though.
I ran up until 39 weeks but just listen to your body it will let you know if it doesn't like it. But words of advice don't rush back post partum, I'm suffering s grade 1 prolapse:/ there isn't enough info on it!
The day I found out I was pregnant I’d ran a marathon the day before and was about 5 weeks ish. I think a lot of the advice is completely subjective to what your current level is. I’ve cut way back so longest since was a 10k but I’ve been doing hit classes my whole pregnancy that have a lot of treadmill sprints / hill runn and I’m so glad I didn’t stop. When I see fam they often say take it easy when they see me dance etc which feels sort of silly if they could see me in a fitness class etc but tbh aslong as you go to a level that doesn’t feel too hard for you it’s so good for your mental health. A lot of the studies show that keeping up exercise helps for a better birth and if you feel strong and healthy I personally don’t see any harm in having a good sweat. I’d ease in and speak to your gp and midwife to make sure you are a low risk pregnancy as obviously if there were any complications maybe the advice would be more cautious. Trust yourself to know what is right ❤️
Should be fine if you have a healthy normal pregnancy. I would just advise that you listen to your body and take precautions if you are high risk. I was high risk early pregnancy due to losses in the past and was told to not run or do any rigorous exercise. I was then low risk as the pregnancy progressed but had some blood on my uterus so again was advised not to start running so haven’t run at all in this pregnancy. I do really miss it and can’t wait to get back to it once baby boy is here!
Thank you all so much!! This is so reassuring - I don’t want to feel guilty about running! 🩷
Yah you’re all good! I’ve just run a half marathon at 19 weeks :)
Yes if you did it before pregnancy then yes. I couldn’t carry on running as it hurt my boobs but I weight and strength trained and yoga right up ro 38 weeks no probs
@Naomi the boob pain is so real! Even just going down the stairs 😂
Hold on to them when you run lol
You know yourself best! I was about to run a half marathon when I would have been 8 weeks but weeks 6-10 for me I had so much food aversions and was tired and weak I barely got out of bed. I’ve continued with weekly strength training and brisk walking. But even with walking my heart rate was at 110🥹 my PT said we don’t want to go over 120 for baby. She also said studies show it’s absolutely encouraged to keep up what you’re used to and you can even get more active but Main motto is you know you best and go with what your body is telling you
@Marilyn thank you! That heart rate count is really useful. It’s hard to find the balance between listening to my body and just resting, and getting up and out and feeling better for it! Will take it super easy and see how it goes
The heart rate bit is also subjective to each person. You should be at 70 to 80% of your max no more. I used to monitor my heart rate and would regularly be at 195 as my max in a class on treadmills so now I don’t let myself go above 170 ish for more than a few minutes. I think you can only know what your max should be if you were monitoring pre pregnancy but just don’t go full out. I definitely find having my apple watch in classes so I can gauge when I need to slow down helps. Xx
1. Find your maximum heart rate (MHR): The general formula to estimate your maximum heart rate is: \text{MHR} = 220 - \text{your age} 2. Calculate 60-70% of your MHR (Target Heart Rate): Multiply your MHR by 0.60 (for 60%) and by 0.70 (for 70%) to find the range. Here’s an example for a 30-year-old: 1. Maximum Heart Rate (MHR): 220 - 30 = 190 \text{ beats per minute (bpm)} 2. Target Heart Rate (60-70% of MHR): 190 \times 0.60 = 114 \text{ bpm} 190 \times 0.70 = 133 \text{ bpm} This is what was used to calculate from my trainer!
Yessss absolutely fine! It is something your body is already used to so it is safe. My midwife was very encouraging to keep up normal activity as much as possible!!