Running in Pregnancy: 3rd Trimester
Are you entering the 3rd trimester and thinking to yourself, maybe now is the time where I have to put my running shoes away…
That is not necessarily true.
So many people are told to stop running during the 3rd trimester for various reasons:
you are too pregnant to run
you will “damage” your pelvic floor
it isn’t healthy for the baby
you are going to get hurt
But the research doesn’t support any of this. It is definitely ok to continue running in the 3rd trimester! In fact, most of my clients run up until they are 9 months pregnant.
Here are some things I consider when I am run programming for my clients in the 3rd trimester.
Are there any symptoms they are reporting? This is one of the biggest barriers to continuing to run during pregnancy. However, just because you are developing symptoms does not mean you have to hang up the running shoes. Think about the symptoms you are experiencing - are you leaking when running? Maybe now is the time to check in with a pelvic floor therapist to get an assessment and rehab plan so you can continue running. Remember, symptoms don’t just disappear when you give birth, those dysfunctions usually continue and can become symptomatic postpartum. Are you experiencing pain? As those load on your joints increases from pregnancy related weight gain, it is important to keep up with some type of strength program. This is key to being able to continue running in the 3rd trimester.
What does your weekly mileage look like? 3rd trimester is a good time to start to taper a bit. Research supports decreasing mileage gradually by about 50% during the 3rd trimester. Due to the increase load on your body, recovery can be slower which can lead to an increased risk of injury. By decreasing volume (mileage) by about 50%, your body will be able to keep up with the recovery needs and keep you in the running game longer.
Modify intensity. Intensity is another factor that limits recovery. The research is clear that high intensity interval training is safe during pregnancy, but it is also harder to recover from, especially in the 3rd trimester. Reducing intensity for some of your mileage to about 60-70% can help you recover better during that 3rd trimester.
Do you need a support garment? There is nothing wrong with a little extra support! A support garment is not a crutch and does not mean you are weak. But a belly band or a sacroiliac joint support belt can give you that extra support so you can continue doing the thing you love.
Consider birth prep mobility work. This can really aid in reducing pregnancy related aches and pains in runners. I program birth prep mobility work 1 day/week for my pregnant runners so they can work on glute stretching, pelvic floor relaxation techniques, and spinal mobility. It is a great way to get a reset in before continuing on with your mileage.
Running in the 3rd trimester is incredibly empowering. Not only is exercise beneficial for baby, but is is physically and mentally beneficial for mom. So if you think you need to throw your running shoes in the closet just because you are in that 3rd trimester, think again. Some of the bullets above can help you navigate those last several weeks and keep you on the roads and trails longer!