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Back to Training Tips Table of Contents.
by Annemarie Jutel
Pregnancy
can have a tremendous bearing on the running career of a woman. She is confronted with the prospect of either a
10 to 12 month layoff, or with an equivalent period of cautious running-of “playing
it by ear.” The second option is often
difficult to maintain due to psychological and physical factors, as well as from lack of
guidance, but since a long layoff is so hard to come back from, many opt for cautious
running anyway. When pregnancy is
non-pathological, and the mother-to-be is not over-whelmed with fatigue, why not run?
The
runner should tell her physician about her physical activity during pregnancy. Chances are that he/she will not give much more
advice than “make sure you do not overexert.”
That is wise advice, but frequently difficult to apply because overexertion
often becomes apparent after the fact, when fatigue has already set in. The runner should approach her pregnancy running
gingerly...
Because
many female runners have irregular or non-existent menstrual periods, she may not even
know she is pregnant for the first couple of months.
Whether the first sign of pregnancy is painful breasts or declining race
results, both indications are significant. A
body cannot do too many things at one time, and the female body during pregnancy will
devote its energy to the growth of the fetus. Race
results will inevitably take a downward slope. The
pregnant runner who continues to race should keep that in mind, and not expect P.R.’s.
Painful
breasts must not be ignored. They will
increase in weight and be quite tender due to hormonal changes in the body. Extra support is indispensable at this time, and
without it, running can be a difficult, if not impossible task. An underwire bra worn over a softer nursing or
athletic support bra is an easy way to provide excellent support without chafing.
Nauseous-first
trimester mornings may be enough to turn anyone away from running, or even waking up at
all for that matter! There is no need to be
heroic and run “no matter what.” If
soda crackers don’t solve the problem, the pregnant runner might want to take a break
and wait a while before returning to running.
When
the fatigue of early pregnancy and morning sickness are not problems, the mother-to-be
should keep going. A slight reduction in
mileage is advisable, and anaerobic workouts with lactic acid build-up and a high pulse
rate (interval training and long speed workouts) should be avoided. Anaerobic work is not necessary, because
competitive goals must be abandoned during pregnancy.
I found that short wind sprints satisfied my desire to run fast, while
avoiding the anaerobic/lactic state. One
should also try to run in areas with available restrooms (or discreet natural WC’s),
since in early pregnancy, it seems as though one needs to urinate nearly every 50 yards!
As
the belly becomes more pronounced and morning sickness wanes, the pregnant woman may feel
better than ever. However, fatigue can
sometimes run even faster than the best trained runner, so don’t get caught! Mileage should remain sub-normal, but needn’t
be drastically reduced unless the runner feels uncomfortable. It does no long-term damage to a running career to
stop running, so she should continually listen to her body and decrease if necessary.
A
race or two can be exciting and stimulating but only if it is approached with the idea
that it will be no more than a slightly-faster-than-usual run with a lot of friends. Moderation is the name of the game. A pregnant runner should not participate if it is
a very hot day, or if she tends to be compulsive and knows that she may not be able to
hold herself to a reasonable pace. Developing
a relaxed attitude can be quite a learning experience.
I tend to be an unreasonably fast starter in my non-pregnant races. I recently ran a four mile road race while four
months pregnant. I concentrated quite
consciously on “Take it easy, stay relaxed.”
Consequently, I ran the first mile 45 seconds slower than usual. The second consequence was that my finish time was
only 20 seconds off my personal record, without straining!
Relaxation is an important aspect of running-and even more so during
pregnancy.
Stretching
is helpful, but must be performed with caution. The
pregnant woman’s body prepares for delivery by providing the ligaments and joints
with greater stretching ability so as to facilitate the passage of the baby at birth. This increased laxity makes the joints and
ligaments more susceptible to injury. Furthermore,
the center of gravity shifts, so it becomes easier to fall or take a bad step which could
result in sprain or injury to Mom or Babe.
Increased
calories are needed by all pregnant women, and even more so by the pregnant runner. Pregnancy is not a time to try to watch weight,
especially since running after delivery will work off any excess pounds in a short period
of time. A well-balanced, nutritious diet
should be maintained.
A
cat-nap is a coveted luxury for even the non-pregnant runner, but extremely helpful for
the expectant mother. If fatigue starts
creeping up, off with those shoes, and time out!
Toward
the end of term, running will become progressively more tedious. Mileage will slowly decrease to barely 25% of the
regular load, if not less. The diaphragm has
less room to move around in, and thus performs less efficiently, leading to shortness of
breath. Furthermore, the amount of
circulating blood increases, making the heart pump harder and increasing the resting
pulse. The desire to run decreases
proportionately, as it becomes more and more difficult.
Danger signs indicating that it is time to stop include bleeding, ruptured
membranes, high blood pressure, excessive weight gain, and water retention. The obstetrician will be the best judge of
contraindications, and he or she should be consulted frequently.
Racing
at this time becomes a misnomer, and the almost-mother will be way back in the pack,
fun-running. She should enjoy the decreased
pressure. It is vital to keep from
overheating by drinking plenty of fluids, not running on very hot days, and not exercising
too vigorously. Lower back pain can be a
problem at this time. Even the non-pregnant
runner can benefit from putting her feet up, since resting with elevated legs is helpful
in the prevention of varicose veins. Now is
the time to take running easy, since relaxation is valuable preparation for delivery.
Preparation
for birth is somewhat like getting ready for a marathon or an important race. Emotion has to be channeled for constructive use. Concentration and calmness are valuable tools. Labor is not necessarily easier in the runner than
in the non-athlete, but a runner will know how to persevere and make use of her physical
strength when necessary. Runner tummy
muscles are a definite asset.
After
at least a month’s rest, the new mom will find that her former running paths seem to
have doubled in length, and her legs will probably seem twice as sluggish. It takes some time to come back, but it may serve
as motivation to know that many women find that their post-pregnancy race results are
substantially better than before. There seems
to be a maturing of the organism which leads to optimal condition.
Running
can become even more valuable to a woman during motherhood, because she will inevitably
lose some freedom with her new responsibilities. Sometimes
she will forget to attend to her own needs. Running
will enable her to devote a special time in her day to herself alone.
Many
women have chosen to safely pursue their favorite physical activity throughout pregnancy
and motherhood, and I, for one, would encourage runners to do so. Others have chosen to rest during pregnancy. Answers to the accompanying survey will enable
many future mothers to share in the experiences of those who have already been confronted
with these choices. Moms who have or have not
run during pregnancy are encouraged to fill out this questionnaire.
Annemarie
Jutel is a Registered Nurse in France and the U.S. and a competitive runner with a best
time of 1:18 for the half marathon. She has
run through two pregnancies and is currently conducting a study on the subject. Please send all questions to: Annemarie Jutel,
Running and Pregnancy, 2323-B Highland Ave., Charlottesville, VA 22903.
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