By Vanessa Case (January 2009)Deciding to run during pregnancy is a woman’s personal decision based on her unique body and pregnancy. My pregnancy was normal and my first trimester consisted of me being more tired than usual and going to bed at 8:30pm every night, nauseous in the morning (but never vomiting), and averse to some of my favourite foods like oatmeal, dark chocolate and bananas. It was also a stressful and uneasy time; every day I was feeling more and more connected to the baby yet the risk of miscarriage was never far from my thoughts. While these changes were happening to my body, going out for runs began to make me feel grounded and happy. This feeling affirmed I had made the right decision about running during my pregnancy. Sure, my runs were slower and shorter, but at least I was still out there running and at this point, I was fortunate to have gained minimal weight so I was even out there running in the same clothes! Overall, during the first trimester, I found that it was my mind controlling my speed. I could have run longer and harder but my mind was worried about a miscarriage so I held myself back. Later in my pregnancy, it would be my body that would hold me back.
The following factors contributed to my decision to run through my first trimester:
1. I had a normal pregnancy and my health care provider approved.
My mid wife asked me about my fitness level before my pregnancy and based on the fact I was an avid runner, she encouraged me to continue running at a moderate pace for as long as I felt comfortable. I also took an online screening test that is approved by Health Canada called the PARmed-X for Pregnancy tool. This online test consisted of a series of questions for pregnant women to answer and I could see that my answers indicated I was at low risk. Page 3 and 4 of this document provide relevant suggestions of how to have a healthy and active pregnancy.
2. I was an avid runner before I got pregnant.
On average, I ran 40-50 km per week before pregnancy and ran 2 half marathons per year. Most sources indicate that during the first trimester it is safe for women who ran prior to pregnancy to continue a reduced running program. Women who did not run prior to pregnancy are encouraged to hold off starting a running program until they are in their second trimester. “When advising a pregnant woman about exercise, it’s really determined by her previous level of activity. If a woman hasn’t been active for three to six months prior to the pregnancy, then I would advise her not to start exercising until the second trimester. It’s not a good idea to introduce new athletic activities at the start of a pregnancy” explains Dr. Julie Alleyne, Medical Director with Sport C.A.R.E. at the Women’s College Hospital in Toronto.
3. I ran in moderation and monitored my effort and body temperature.
To ensure I was running at moderation I used the non-technical talk test. A few times during my run I would say a few sentences out loud and observe my ability to speak: Am I gasping for air? Could I hold a conversation? Eventually, I developed a personal talk test mantra; I would say out loud “I can talk while I run. This is fun.” This mantra always made me smile and reminded me that if it makes me feel good to run, it must make the baby feel good too. In addition to heart rate, body temperature is another factor women should monitor when they run during their first trimester. Sources indicate that an increase in body temperature can lead to a miscarriage. “Don’t overheat your body, since raising core body temperature increases the risk of neural tube defects in the first trimester, and can possibly lead to other neurological damage later in pregnancy” explains Dr. Kerry Telford, a family doctor in Vancouver. Fortunately, my first trimester period occurred in November-January so nature kept my body temperature low during my runs. To ensure that I never got too hot, I would wear layers on my runs and take off my hat or gloves, unzip my jacket, or take longer walk breaks if I felt I was getting too warm.
4. I became a more cautious and safe runner.
The risk of a miscarriage made me more aware of my responsibility to take care of my body because the baby needed me to be healthy in order to develop properly. My runs no longer were about me selfishly pushing myself to reach a personal best at my next race but rather they became about me feeling healthy, being outdoors, connected to my baby, and returning home safely. On my evening runs, I began to choose routes with street lights; I also carried a light and wore a reflective band around my arm. Instead of jay walking, I started to cross busy streets at cross walks. My maternal instinct had kicked-in already — I started to take precautions about my environment because it was my job to protect the baby who was growing inside me.
Another good resource to determine if is safe for you to continue running during pregnancy is the Guidelines for Exercise during Pregnancy by Canadian Academy of Sports Medicine.
My First Trimester Typical Weekly Workout Schedule:
- 3 x runs of a total of 35 min which consisted of running for 10 mins and walking for 1 min
- 1 x swim at the pool which averaged about 4 sets of 5 x 100m with a 1 min break between sets
- 1 x night of a pre-natal yoga video at home Shiva Rea’s Prenatal Yoga
- 2 x per month traditional cross country skiing
