Running Through Pregnancy

As any mom can tell you, pregnancy and childbirth do a number on a woman’s body – changes that stay permanent long after that cute baby hits college. Our racks begin their southward descent, our left legs are two inches shorter than our right because our little meatballs ride our hips for two years, and four years after giving birth, I can’t watch my kids spin on a merry-go-round without throwing up in my mouth.

Even the most athletic of moms aren’t immune to Mother Nature’s little sucker punches. According to a recent study by the Journal of Orthopaedic & Sports Physical Therapy, pregnancy can cause painful issues for runners. The stretching of abdominal muscles and the forward tilting of the pelvis to prepare for childbirth can throw off a runner’s stride and possibly lead to significant back and hip pain in the future.

No matter that we’re tired, have little free time and suffer from aches and pains, exercise before and after giving birth are essential for a woman’s health, both physically and mentally. The key is to talk to your doctor, learn the proper stretches and follow a few essential tips to protect your changing body.

“Exercise during pregnancy is so important not only for mom, but for baby also,” remarked Kristen Jorgensen, who specializes in education clinics and community outreach for Big River Running Company, via email. “Research has shown so many benefits including decreased risk of pre-term delivery, the ability to tolerate the stress of contractions better, improved stress management by mom, decreased risk of episiotomy during delivery, and reduced stress marks among other benefits.” The advantages for babies are just as significant when mom exercises.

“Babies tend to sleep through the night earlier and self soothe more readily,” Jorgensen added. “Babies are also leaner but do not show signs of decreased growth.” Tips to make running work for you Many moms who run for exercise give up their favorite activity as soon as they become pregnant because they may feel they shouldn’t increase their heart rate or that running will harm the baby. However, with the right oversight, running is a healthy and effective routine that can take a woman right up to the birth date.

To help moms-to-be learn the best practices in regards to running and nutrition before and after baby, Big River is hosting Running Through Pregnancy & Beyond, a special clinic featuring experts from SSM Women’s Health, Women’s Health Partners & McDaniel Nutrition on Saturday, July 28. This one-hour seminar will touch on the topics most important to running enthusiasts who happen to be expectant moms, including do’s and don’ts of running in each trimester, warning signs to protect yourself from overexertion, proper stretching and nutrition, and tips for post-birth running.

Most important, the panel will be available to provide solutions to the chief complaints Jorgensen often hears from expectant moms, from shortness of breath when running to the need to pee as soon as you hit the trail. In the meantime, Jorgensen offered a few simple tips moms-to-be can follow to get the most from their workouts and to give them a taste of what they can expect at the clinic.

• BREATHE! Practice big diaphragmatic breathing during exercise to assist with labor and delivery.

• Do your pelvic floor contractions or kegels. Be sure to contract and fully let go – this will decrease the rate of incontinence, assist with labor and delivery, and help you return to sexual behavior quickly.

• Drink enough water. The body changes, and your ability to stay hydrated will alter during pregnancy. You will need to stay hydrated throughout your workouts.

• Postpartum you will need to slowly return to your pre-pregnancy level of activity. Your ligaments are more lax and your muscles are stretched, so if you go back too quickly you can risk getting injured.”

Running Through Pregnancy will be held at Big River – West County, 14047 Manchester Rd., from 10:30 a.m. to 11:30 a.m. The cost is $10 per person, but proceeds will benefit a local running organization. Any mom-to-be can register on the Big River website to take part in this informative and fun event so you and your baby can experience all the benefits of a great run.