Even if research is still limited, studies often show that staying active during pregnancy comes with clear, proven benefits (1). Some sports are still not recommended though. So what about running? Is it really safe for you, as a runner and a mom-to-be?
Amber Miller, Alix Côté-Tremblay, Alysia Montano, those names might not ring a bell, but they all share one thing: they crossed the finish line of a marathon… while pregnant. Still, the question is totally valid, “Is it reasonable, and risk-free, to run when I’m expecting?”
First thing to consider, these athletes were already highly trained. Starting running from scratch is not usually advised once you’ve got a growing bump. But if you were already a runner, heading out for an easy jog to loosen up your legs is not forbidden, it can even be a great way to stay fit during pregnancy.
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Why medical advice matters when you run pregnant
Every pregnancy is different, so get your doctor’s green light first. Karim NGosso, a strength and conditioning coach, talked about this on the TV show Les Maternelles. As he explained, “The baby is protected by the amniotic fluid,” while also reminding that a few key precautions still matter.
“You need to pay attention to your body. It’s going to evolve and change a lot over the months,” insists Dr Bernadet-Vaksmann (2). So before your warm-up, plan a quick check-in with your OB-GYN or midwife.
Running while pregnant: keep it controlled
If you have no medical contraindication, running is possible. Just make sure you follow a few rules:
You, with your growing bump, you… split your training into at least three sessions.
You don’t push past 60 to 90 minutes of effort.
As pregnancy progresses, you favor run-walk intervals more and more.
All while keeping an eye on your heart rate.
These simple commandments go hand in hand with running gear that matches your changing body. Think shoes with a little more cushioning, for example, or a supportive belly band. Some brands even offer “sport” pregnancy-specific models.
A little-known alternative: aqua running
Running does involve impact and a certain level of endurance training. That’s not always ideal, especially for higher-risk pregnancies. No stress, there are great alternatives, like aqua running or deep-water running in a pool. This trend is growing fast and it’s a smart way to keep up aerobic fitness with minimal joint stress.
In the same spirit, aqua cycling (aqua-bike) or aqua aerobics can also be done. These so-called “supported” activities create far less shock for your changing body. That’s also a strong argument if you need to defend your choice to keep exercising while pregnant.
Pushing back against outdated assumptions
“I remember 30 years ago, running up until my sixth month of pregnancy didn’t shock anyone,” says Isabelle. Since then, opinions have become much more divided. It can be unsettling for runners, “A lot of people judge running while pregnant, I’m stuck between doing it and not doing it,” explains one influencer.
“What really matters is listening to your body and trusting it, whatever sport you choose during pregnancy. And if you need to pause, your post-partum performance won’t be reduced, quite the opposite,” reassures Dr Bernadet-Vaksmann. Paula Radcliffe won the New York City Marathon in 2007 less than ten months after giving birth…
So trust yourself and simply adapt your training. You can even add a few Yoga or Pilates sessions. Your growing bump will thank you, and your fitness will too!
Sources :
(1) https://csepguidelines.ca/wp-content/uploads/2018/10/4208_CSEP_Pregnancy_Guidelines_En_P2A.pdf
(2) Laurence Bernadet-Vaksmann, gynecologist offering tailored support for female athletes – https://gynecolille.fr/gynecologie-et-sport