Julia is a former marathon runner who has won the Coast Ultra Xtreme, set the record for the South Downs Way, and bagged FKTs and top 10 races all over the world. As part of the Run 1000 Miles Challenge, we share Julia’s experiences of running during her pregnancy, and how she changes her running with each trimester.
Before starting, we must be aware that each person’s experience is different, and recommend asking a doctor for advice on running during pregnancy.
Running is an important part of my life, so I go every day (often twice) and there is very little between me and time on the road. So, when I found out I was pregnant, I was determined to continue riding in the safest and best way for me and my new bike.
I spent years training hard, learning lessons from races, and developing nutrition plans that allowed me to push my limits to find ultra-runner’s best. After recovering from the flu and canceling a year of racing plans, I’m ready to come back stronger than ever with a string of competitive races on my calendar.
Showing the health of my body, I got pregnant faster than expected, which means my goals have changed a lot and I need to start the process of researching safe ways to enjoy riding when I grew up as a small person.
The first trimester
Credit: Alamy
In the first trimester, running feels like work. I found that after a mile or two, the nausea and fatigue subsided, but getting out was the hardest part.
Every ride felt different, and I quickly learned to love each new challenge rather than avoid it. There are no easy changes in pregnancy; Fatigue, nausea and anxiety came almost immediately, and after hearing some women’s stories, I realized that I was slowly giving up!
Wanting to find a sustainable way to run without getting sick in the woods, I spent hours searching the internet. A general guide for women to participate in physical activity with an emphasis on exercise prevention; designed for a larger population.
I have found scientific research papers on pregnant women’s sports that show evidence to support continued exercise, saying that mothers have easier labor and healthier babies. which continues. The biggest piece of advice I can give is to listen to your body. Runners know how to listen for the slightest whispers of trouble, so weightlifters should pay attention.
My body told me to slow down for almost every run, so I did it without thinking. At times, I had the urge to run faster, increasing the pace, but I never did a single speed workout. As someone who likes to ride fast, I was surprised at how easy it was to accommodate and love the easy ride.
The second trimester
Since all runners want to have some kind of goal, at the beginning of the second trimester I set myself some goals. objective: to hold (choose the frequency above the volume); a local race entered the calendar at the last minute; and it is difficult for one to run ’26 miles in 26 weeks’.
It’s good to have goals, but I prepare myself because if my body says “no”, I convince myself that it’s not a failure to miss my goal when the only real goal is to get pregnant being healthy and happy.
The long run
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I recently posted a two-week long run, no more than two hours, that seemed reasonable. The only solution is to build the confidence to comfortably run the race in the 24th week of pregnancy.
I blew every long run like it was twice the distance and drank more – pregnant women are stronger and faster! Come race day I crossed the line happy and excited to celebrate the strength of my body. I smiled and enjoyed every step of the way without worrying about slowing down the effort as I climbed the hills.
I shared a few miles with my dad, I gave high-fives along the way and I couldn’t believe it when I made a podium! Bump posted his first race without taking a step.
A few weeks later came ’26 miles in 26 weeks’, which became ’26 miles in 26 weeks’. Although I was able to run a marathon distance, it was not ideal or necessary – especially on the Cornish coast.
My friend Dan and my dog watched me along the way, offering snacks, drinks and handshakes, leaving me to get from A to B without a clock. and competitors. I loved it, and it reminded me of everything I love about running.
While this was well within my comfort zone, I found it to be the last long stretch of my pregnancy – the cramp would grow, and fatigue would set in if I pushed my energy limit.
The third trimester
Credit: Alamy
For many women, the third trimester becomes a real challenge, with the extra weight of the baby causing pelvic and back pain. I approach each run with trepidation. I was late, and the run was short, but I enjoyed every single one of them, arriving home in the same high shape I always do.
I put some of this length in the serious work and the energy that I focused on, doing the exercises that are approved in pregnancy two or three times a week. It’s not always a pleasant message – the electric shock is still visible (feel the baby hitting your pelvic floor), it’s more fun to ride down and the breaks are doubled, but it’s worth it for that time abroad.
I chose easy routes under foot, and close to home so I didn’t think I would take any risk. I can’t say how to run during pregnancy if it’s part of your daily life – it gave me a link to normal behavior at a time of great change.
It keeps me physically and mentally fit every day. I can find my time in ways that are fun to move in nature, and to remove my pre-pregnancy tasks and time goals.
It was amazing to share a ride with my baby before I met him and the experience was so inspiring. Now, I take him walking the same trails I ran when I was pregnant and tell him about the adventures we shared, including the five-mile trail we ran together. the morning he arrived.
Top 12 tips for pregnant runners
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If you are unsure, ask your doctor about running your pregnancy. They know your health condition very well, but generally if you have done it before, you should continue.
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For routines scheduled for each trimester, I used “Bumps and Burpees” by Charlie Barker with upper, lower and full body exercises with variations to keep it safe and effective. Two or three times a week, and if time is tight, you’ll want this before running – you’ll see the benefits during and after giving birth.
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Pelvic floor exercises! They may not be happy, and you may not notice a difference after weeks of doing them but they will be a lifesaver in the long run. Growing a baby puts a lot of stress on your pelvic floor; follow that with birth and you’ll be glad you did. A simple habit of long and short stretches of sitting and standing once a day will go a long way.
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Food is important. Do not practice fasting during pregnancy. Consume carbohydrates before training and make sure you refuel after the run. It is possible to continue running and you will not leave yourself or the baby in a calorie deficit. Pregnancy is not the time to start a diet.
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Stay on vacation. Take care of your health and don’t trade a good night’s sleep for exercise. Growing a new person is hard work.
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Do not let it heat up. This can be as simple as walking before a run or a short workout. Be kind to your pregnant body.
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The chest will grow as your body changes. Maternity leggings or shorts provide more support, and you should invest in a good sports bra. I found the Runderwear seam-free bras to be the most effective against chafing, but for women with larger busts a supportive bra can be a valuable asset. The belly button is invaluable – it lifts my pelvis out a little and gives more security in movement.
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Choose shoes that are comfortable but supportive. I ran in large cushioned shoes for comfort. You want performance and comfort as much as you want to know the shoe won’t let you down and give you happy feet.
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Tracks should stay close to home, lean underfoot and have plenty of room for a little rest… or four.
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Keep the power. There is no benefit to be gained from putting on a race or distance at this time. Walking breaks are welcome – don’t be afraid to slow down to save.
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Love often over distance. If your body continues to run normally, it can change.
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Do what makes you happy. If you enjoy running while pregnant then keep doing it. If it feels like work, change it until you find what makes your body feel good. With major body changes comes stress on the body and mind so allow yourself time to find what works for you. This could be swimming, yoga or walking but don’t feel like you’ve lost your inner runner if you have to change up your exercise routine – pregnancy is temporary and the experience should be as enjoyable as possible.
The opinions expressed in this article are based on one person’s experience. Please consult a doctor or professional before doing any physical activity during pregnancy.
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This article is brought to you by the Trail Running Run 1000 Miles Challenge.
