Pregnant Running Part II

The Second Trimester and Beyond

Is it safe to run throughout pregnancy? I get this question from patients all the time. 

This is me. Running at 18 weeks pregnant with my second child. With my first, I stopped around 25 weeks because it just didn’t feel good anymore. This time will likely be a little earlier. 

Whether it is good for your body to continue running during pregnancy is individual and dependent on a number of factors. 

Here is what we know about pregnancy and running: 

- There are hormonal changes that affect the connective tissue of the pelvic floor. 

- There are changes in posture and gait mechanics that may increase the stresses placed on your body during running. 

- There are increases in abdominal pressure and body weight. (Ground reaction forces are 2.5-5x body weight while running.) 

Due to these changes, running in the later stages of pregnancy can put increased stress on your pelvic floor. It is crucial to listen to your body and be aware of signs of intolerance, including leakage, pelvic pressure and pain. 

If it is important for you to run during pregnancy, it is worth working with a Pelvic PT and/or a perinatal fitness specialist to optimize your outcomes. A Pelvic PT can assess your pelvic floor and both can look at thoracic motion, running mechanics and breathing patterns. Modifications to each of these factors can make a significant difference in injury prevention and reducing risk of postpartum impairments. 

We also know that regular exercise during pregnancy is good for you! Thankfully, there are a lot of other low impact exercises to get your heartrate up so you always have options to keep moving:) 

What other pregnancy exercise topics would you all like to hear about?