Tips for Running during Pregnancy

Whether you are an experienced runner or not, running during pregnancy is challenging. You are growing another person and it is exhausting - especially the first trimester - when you may not even look pregnant! If you add nausea, vomiting, and any other pregnancy symptoms you may have, you may feel reluctant to go outside for a run. Don’t despair, we have tips to help push you through!

1st trimester, 2nd trimester, and 3rd trimester

Mind over matter. Your mind is going to give you every excuse in the book not to get out and run. You are going to have to override your mind saying, “I’m sooo tired” (pregnancy drag), “I have no energy,” “I feel sick,” etc. and literally force yourself out the door. You will feel better afterwards and glad you did it if you do!

Stay hydrated. Bring water with you if you plan to be out for a while and especially if you are running in the heat. Add fresh squeezed lemon to your water. It hydrates you better and ameliorates the nausea. Avoid sugary drinks. It is quite scary to be dehydrated and volume depleted while pregnant. I experienced it 2x where I felt very faint and almost passed out. Don’t let this happen to you!

Bland foods ease nausea. Saltines anyone?! If you are one of those runners who needs to eat prior to running, try soda crackers, pretzels, or plain bread. Avoid sugar. Oatmeal is another good option if it’s low in sugar. Food aversion is common in the first trimester - meaning what you ate pre-pregnancy may make you gag during pregnancy. The smell, taste, and/or look of certain foods will make you feel uneasy. You still need to fuel your body because your energy expenditure is much greater when you are a pregnant runner vs. if you are pregnant and not running. Stick to bland foods before running and your stomach will be more cooperative while you run.

Take vitamins. Prenatal vitamins make you sick. If this is you, quit taking them. There are so many prenatal vitamins on the market and many of them have mega doses of vitamins and/or minerals combined in the same pill that may not be necessary for you. It is important to know what you need to take. All types of vitamin deficiencies are not routinely tested, so if you don’t know what your deficient in, it is difficult to know what you need to take. The B vitamins are important - particularly folate (B9) in the development of the neural tube. Folate is found in green leafy vegetables. The synthetic form - folic acid - is found in your prenatal vitamins, but may be better tolerated when taken alone. Whether or not you have a clean diet and eat lots of vegetables, it’s highly recommended you supplement folic acid even before pregnancy and especially during the first trimester. This is because the baby’s neural tube closes during the first 12 weeks of development and you want to avoid getting spina bifida (failed closure of the neural tube) or other neural tube defects. If you are vegan, vitamin B12 is a must to prevent irreversible nerve damage. Lastly, whether you live in sunny California or another state that provides a lot of sun, you can still be vitamin D deficient. Get tested and supplement vitamin D if necessary. Vitamin D and vitamin B12 are available in liquid form and may be easier to take and better tolerated. Most importantly find out what you need and/or are deficient in and supplement accordingly.

You may need to take iron. If you were iron deficient before you became pregnant and were supplementing with iron, it’s best to continue taking iron during pregnancy. You may come across sources that recommend against taking iron during pregnancy, but iron deficiency anemia is common among distance runners and needs to be replaced in deficient individuals pregnant or not. You may be concerned about constipation while supplementing with iron (as pregnancy by itself causes constipation), but if you continue running and exercising this should be less of a concern. Iron requires vitamin C for absorption, so make sure you take iron with something that contains vitamin C (e.g. a piece of fruit) so that your body can absorb this mineral. Iron supplementation causes black stools, so don’t be alarmed if this occurs.

Change your running shoes. Feet can grow a 1/2 shoe size bigger during pregnancy which may necessitate buying larger shoes The ligaments are lax during pregnancy. Foot issues are common (from callouses and blisters to plantar fasciitis [pain in the band of tissue that runs from the ball of the foot to the toes], metatarsalgia [aching in the ball of foot], etc). Swelling and redness in the feet are also common. You may need to change the brand, version, and/or model of running shoe in order to run safely and more comfortably during pregnancy.

Run on flat, even surfaces. Your center of gravity is off during pregnancy making you more prone to falling. Your running form and posture also change as the baby grows, so it is important to be conscious of keeping your pelvis stable and level. Kegel exercises (performed by using the muscles that stop the flow of urine) help strengthen the pelvic floor and can be done multiple times a day.

Bathroom access is a must! As your baby grows, he or she will press on your bladder which will be sending you to the loo 1(+) times during your run. Make sure you have access to one or more bathrooms along your running route to avoid any accidents. Kegel exercises also help minimize urinary leakage.

Ice after every run. Icing allows your legs to recover better whether or not you are pregnant and/or have an injury. You may increase your ability to run long term if you are diligent about icing when you are healthy. Ice the front and back of your knees and below. Make sure you ice the Achilles tendon as well. Place ice directly on your skin and ice for 8-10 minutes. You can also freeze water in a Dixie cup and use the ice from the cup once frozen. Ice baths are helpful for your legs before and after a major run and/or race.

Buy an elastic belly band. An elastic band is non-constricting, form-fitting, and supportive for the pregnant runner. They also extend your timeframe for wearing non-maternity clothes. Firmer belly bands may provide more back support during pregnancy, but those types are not recommended while running.

Know your limits. Don’t try to maintain your pre-pregnancy running goals during pregnancy. If you do, you will soon discover it is not feasible. This does not mean you cannot do running workouts or compete in races - because you can. Just recognize your body’s first priority is growing your future child, followed by maintaining your health, and thirdly your running regime. Go out and rediscover your love for running without comparing yourself to others or your pre-pregnancy self.

Strength train. Strength training is as important outside of pregnancy - if not more important during pregnancy. Upper body strength training during pregnancy is recommended and encouraged. Let’s face it, after the baby is born, you will be lifting car seats and strollers along with baby and that can get pretty heavy. Make sure you ease into if you have not been lifting previously. You want to build and/or maintain upper body strength without causing strain and/or injury. Don’t be afraid to hire a personal trainer.

Try aqua jogging (running in water). If running on land is too much, water running is a great alternative to help maintain aerobic fitness. Some may opt to wear an aqua jogger belt, but you don’t have to.

Run with others. A running buddy or group is great to help keep you motivated and accountable especially when you’re feeling lousy. It is also a good idea for safety reasons in case something happens to you while running. This is true whether you're pregnant or not!

Wear bright-colored clothing, a head lamp, and/or reflective gear in the dark. If running in the early morning, in the evening, or whenever it's dark outside, wear appropriate clothing and a headlight so that you can see where you are running and so that others can see you. 

Pregnancy alone is very tiring, so to continue (or start) running throughout pregnancy increases the demands you put on your body. Sleep and rest as much as possible because once your baby is born, you may not have the opportunity to get sufficient sleep (at least in my experience). Taking naps during pregnancy should not hinder your ability to sleep at night. Put your feet up when you can (maybe after your runs). Go for a foot massage. Then schedule regular foot massages towards the latter half of your pregnancy. It is totally worth it and you will not regret it!

Some items that may make you more comfortable during pregnancy (that don’t necessarily have anything to do with running) include a pregnancy pillow, humidifier, and diffusing essential oils. The pregnancy pillow supports your growing belly while you nap/sleep. You may rest one of your legs over the leg of the pillow or hug the pillow leg with both your legs while sleeping on your side. A humidifier is very helpful during the second trimester when you may encounter dry nasal passages, dry mouth, dry throat and/or the opposite - nasal stuffiness and congestion. Diffusing essential oils helps with mood and creating a relaxing environment. They also make your room smell nice. Depending on the essential oil used, you may experience smells that are calming, energizing, etc. Find a few scents that are comforting to you and diffuse them. Some humidifiers have a compartment where drops of essential oil may go, giving you the option to add an aroma to the humidified air. Diffusing essential oils in the delivery room can add a nice touch to your birthing experience.

Some not so pleasant things can happen during pregnancy and we wanted to give you a heads up (in case you experience them) so those things do not deter you from running or exercising to the end of pregnancy. The first one is numbness/loss of feeling in your arms and hands (your sweet baby is pressing on your nerves). The second is sciatica - shooting pain that travels from the lower back through your hips and butt and down one or both legs. Both often occur in the 3rd trimester and can make you feel pretty uncomfortable, but you can muddle through it. Massage therapy is helpful for both the numbness, loss of feeling or pain in your upper extremities and the pain you may experience from sciatica. Stretching, exercises, and using a large pillow that supports your pelvis and lower extremities also helps alleviate sciatica pain. The good news about both these problems is that they frequently disappear once pregnancy has ended. In the meantime, remain as active as you can despite whatever medical problems are thrown at you. Activity is better than inactivity and often helps you manage the problem better. Good luck. You got this.

Happy pregnancy running!