The 5 Golden Rules of Running While Pregnant

By Coach Jenny Hadfield, Runner's World

Whether it's an Instagram photo of a mama-to-be lifting weights, or yesterday's news that a five-time champion runner raced just a month before her baby is due, the debate on just how safe it is to exercise during pregnancy stirs up every time we hear about it (check out my opinion on training for two, here). If you're thinking about trying it, there is a litany of information out there without many specifics as to how to train through pregnancy. One reason is because there are many variables that come into play during pregnancy that prevent women from following a blueprint training plan. It can lead to runners making poor decisions to get in a training run. In essence, the two finish lines (the race and the birth of the baby) conflict with one another. Just as you train with all your heart for the marathon, the same is true for running through pregnancy. It's essential to train from where you are (for the baby's entry into the world) rather than where you were going to be or want to head next. When we turn the dial and focus on running in the moment, we become our best runner.

Although some women run hard while pregnant, this is not the time to push to that level, because your body is already working hard to create life. You are maintaining and improving by running for two, and therefore a training plan for pregnancy needs to be flexible, consistent, and done at a level that is safe for both of you. Pushing at hard efforts increases the risk for injuries, especially in your hips, as the hormone relaxin is flowing through your body to allow your pelvis to shift for childbirth. To workout safely for you and baby, remember these five tips for training while pregnant:

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Develop a new training plan.
The idea is to re-frame your goals toward running regularly and consistently rather than linearly like a marathon training plan (when you increase mileage). This may look like running 4 or 5 days per week for 40 to 60 minutes. It could also include some longer runs. All of these should be done at an easy to moderate effort where you can just hear your breath, but you're not reaching for air. Weaving in total body strengthening and gentle flexibility will also help you maintain your running form, prepare you for the demands of delivery, and speed the rate of your return to training. (Don't forget to fuel your new training plan the right way--try this Eating for Two Nutrition Plan.)

Hit the treadmill without guilt.
Train on the treadmill this winter, as it will allow you a predictably safe terrain and better quality workout throughout the season. Runners get caught up in comparing outdoor and indoor running and making sure they are the same, but it is more about getting in a quality workout than it is about running at a certain pace. Pace doesn't matter when running through pregnancy; consistency does.

Redefine your new life and set goals based on where you are rather than where you were going to be.
Keep your goals flexible this year and give yourself time to establish your new family life, adjust to new sleeping regimens, and slowly ease back into running. It can take several months for your body to recover and for the hormones to shift back to normal. Optimally, this is the time to slowly weave in walking, then running, as your body and energy level will allow. Once you are back to running regularly, this is a great time to focus on racing goals, as you will have greater clarity and less pressure to meet a predetermined race date.

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Tune in, run mindfully, and discover the secret power of running women.
Women have incredible body awareness and the ability to, when we tune in to our body, run by our inner pacer. Of all the magic that will happen along the way, this one skill can be honed this season and will help you become an even stronger marathon runner. Looking at this season from the big picture, you are on a different journey, and it will lead you to a whole new level of running performance that will inspire your child.

Recover in time and with patience.
Having a goal lurking in front of you this fall can be motivating on one hand, but incredibly frustrating on the other. Take the time to let your body recover after the baby arrives, develop your new life routine, sleep, and walk, then run gradually. It takes several weeks for your body to recover from delivery and the demands of altered sleep patterns and breast feeding require your full attention and energy. Ease into movement again with walking, or if you're up for it, easy running. Keep the runs short but frequent, and progress from there. Similar to a marathon recovery, it takes time for your body to recover and return to reality. You will gain more by running shorter runs at an easy effort in the early stages as your body will be able to recover more efficiently and it won't lead you to exhaustion. As you begin to feel like you are in a more natural flow of life, start to increase the miles and the effort. At this point, look ahead and plan your next marathon goal. You'll have better clarity of the runway and will start from a foundation of strength and balance.

More from Runner's World:

How to Train for Your New Body, Post-Baby

The 25 Golden Rules of Running