Running during and after your pregnancy

Running during and after your pregnancy

Are you pregnant and do you want to continue running? Fitness expert Esther van Diepen explains what to keep in mind during the different phases of your pregnancy.

Beginning athlete

If you haven’t been running often before your pregnancy, you can slowly build up your trainings. Only if there are no complaints with your pelvic and if you are feeling well! If you haven’t been running at all before your pregnancy, you are advised to wait until 12 weeks after delivery. Start with a beginners schedule with a slow development of your training sessions. If you are aiming to get pregnant, you can safely continue running.

Trained athlete

If you are accustomed to running, just keep doing so as long as it still feels ok. It will not harm your baby in any way. Because you will get out of breath sooner, you will probably not reach the same running speed as pre-pregnancy. Don’t be discouraged - as you have read before, this is a normal physical adjustment. From the second trimester, do not run longer than half an hour. By doing this, you pelvic won’t be overloaded and your muscles get the needed rest.

Do not run during your pregnancy

You are able to run during your pregnancy, however, there is an exception. If your obstetrician/gynecologist or doctor gives you a reason not to exercise during your pregnancy, make sure you won’t go for a run! Also if you have any complaints with your pelvic, running isn’t a good idea.

First, second and third trimester

It doesn't matter how far you are within your pregnancy; it is important to always listen to your body. If you have any pelvic complaints, it is better to stop running. If you still want to continue running; power walking will be a good alternative.

Advantages of running during your pregnancy.

By continue exercising during your pregnancy, you will assure a good bloodstream through the placenta and you will create a perfect living condition for your baby until the end of your pregnancy. But, there are many more advantages:

  • After your workout, you will have way more energy than prior the workout.
  • You often sleep better after a workout.
  • You will keep up with your condition, which is a great advantage for the delivery.
  • By doing exercise, you will create more endorfine which makes you feel happier.

Running after pregnancy

Expert Esther van Diepen recommends to plan your first walk one week after the delivery. Go for a 5 minute walk the first time. If this feels good to you, walk for 10 minutes the next time. Until twelve weeks after delivery, you will need low-impact. This means that you will always have one feet on the ground without any running or jumping. Because the pelvic still needs to recover and these are still too weak to train on a high-impact level.

A very good exercise to do is power walking; this is regular walking but in a faster pace. Your heartbeat will rise but you don’t have too much pressure on your pelvic. Your pelvic recovering will take up to three months after delivery, this is why it is wise to start with low-impact exercise.

If you start running and jumping to early in your recovery phase, you will have the risk that your pelvic floor won’t recover the right way, which can eventually appear into remaining incontinence. From twelve weeks after delivery, you can slowly start running. Preferably by using a schedule if no pelvic complaints have appeared.

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