Running in Pregnancy: 1st Trimester
You just found out you are pregnant, or maybe you are trying to conceive, and already thinking about what running during your 1st trimester would look like.
You have all the questions like
is it safe to run during pregnancy
will running lead to miscarriage or pregnancy loss
do I need to slow down my runs
will running impact my pelvic health
All of these questions are so valid, and it can be hard to find factual information in a world that is full of so much misinformation about pregnancy and postpartum. Believe it or not, you might not get the answers you are looking for when you meet with your provider for the first time.
So let’s dive into all things about running in pregnancy during the first trimester.
First, there is no evidence to suggest that exercise leads to pregnancy loss or miscarriage during the first trimester. This is one of the biggest fears when considering exercise during the first trimester. Many runners stop running during the first trimester for this reason, and while I can validate the emotions that surround potential pregnancy loss, I can also tell you that running has not been linked to this AND it may actually help reduce some of the stress you may be experiencing.
Is it safe to run during pregnancy?
Yes! If you were a runner before pregnancy, run on! Many are told to reduce their activity level, walk during pregnancy or stop lifting weights ::cringe:: - this is not accurate advice! As long as running feels good to you, meaning you are not experiencing pain, leaking, heaviness, or pregnancy complications such as bleeding, it is safe to continue running throughout your pregnancy. If you are experiencing symptoms of pelvic floor dysfunction or pain, proceed with “caution.” If you are able to get through your runs without significant symptoms, continue running while you seek help or support from a pelvic floor therapist.
Do I need to slow down my runs during the first trimester?
Not necessarily. What slows most people down during the first trimester is just not feeling well. It is very common to experience increased fatigue, food aversions, and nausea/vomiting during the first trimester. If you are experiencing these symptoms, it is common to want to slow down a bit and that is totally normal! Remember, the first trimester is just one phase of pregnancy, and most people start to feel better as they transition to the second trimester. I encourage runners to slow down runs during this period if they are experiencing symptoms, because if you push through on a fatigued or not-well-nourished body, you are increasing your risk of injury. We need fuel and we need sleep to perform.
Here’s the question you probably came here for: will running during pregnancy hurt my pelvic floor?
Rest assured, you can successfully run during pregnancy and maintain pelvic health. There is so much fear around this one, but the truth is that pelvic health is so much more complex than just “getting rid of running during pregnancy to save your pelvic floor.” In fact, there are a lot of pregnant individuals that don’t run at all during pregnancy and experience a great deal of pelvic floor symptoms, while some run half marathons without any symptoms! We actually have research to support those that run during pregnancy, are more likely to return to running postpartum. My biggest piece of advice is to work with a pelvic floor therapist that is running informed, or a running coach that specializes in pregnancy and postpartum so you have the support you need while running in pregnancy during the first trimester and beyond.
I hope this eases some of your concerns about running in pregnancy during the first trimester. Now is a great time to be a pregnant runner, because there is so much research coming out on the benefits of running during pregnancy and how to safely return to run postpartum.