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Long Distance Runner

Running in the time of Pandemic & Pregnancy



“If you are a runner, you will always be a runner at whatever stage you are in your life”, this is what I always reply to people who ask me, “Is it safe to run during pregnancy?”.

Unless you have a current complication or suffered a previous miscarriage, staying active, in general during pregnancy is safe and strongly advised by Doctors to reduce the risk of sudden increase of sugar (Gestational Diabetes) or blood pressure (Pre-eclampsia), have an easier labor, keep you strong and healthy and help you get back in shape after giving birth.


Running, specifically, might seem too strenuous for some but if you have been running a marathon or enjoy those bi-weekly slow jogs pre-gestation, you can still run; your body is built and used to that activity already. While occasional advice to “not run during pregnancy” comes from a good place, this activity will not cause any harm to your baby.


Although, you should still take special precautions as you are not just taking care of yourself but you have a growing human inside you who might need you to take your speed down a notch, balance your schedule with a good amount of speed, easy and slow runs and make sure what you are sweating out and shedding off is properly replaced with what you take in.


As a long distance runner who has proudly gone through all these changes and adjustments, let me share with you my personal experiences and recommendations. Remember, each pregnancy is different. What I may feel difficult might be easy to some and areas very simple for me might be laborious to other expecting women.


First Trimester Running


This is the planning stage where I found myself asking advice from my OB-Gynecologist and runner friends. There are times I was doubtful and most of the time very cautious of my every action. To be honest, the moment I found out I was pregnant, I had to sit down and ask myself, Should I continue my running journey or should I stop here and just continue after giving birth? Before this pandemic struck, I aimed to join and finish another Ultramarathon (100km). I thought if I stop, I might not be able to go back so I carry on.


What you need to know and do:

  • Get your OB-Gynecologist’s green signal that you and your baby (basing from test results) are well, healthy and strong enough for this kind of activity

  • Make sure you are the expert when it comes to the schedule of your nausea, migraine episodes and its triggering effects - so you know if you would do sunrise or sunset runs

  • Recharge with proper nutrition, hydration and your Doctor-advised vitamins

  • Avoid slippery routes

  • Bring your mobile phones with you in case of emergency (sudden bleeding, severe cramping or just because you are too tired to run back)

  • This depends if your OB approved it, but you can add some light weightlifting to balance your upper core with your lower muscles.

  • Pregnant or not, practice proper warm-up, cool-down and add breathing exercises in the end to expand your lung capacity



Second Trimester Running


This was a very tricky and challenging stage for me. When I reached the end of my 3rd month, unlike my first pregnancy, I started experiencing morning sickness - that irritating 15 minute of everyday where I needed to stop what I was doing because of Nausea and aversion to any smell of food which crosses my nose. This was in the morning; in the afternoon, a throbbing and painful migraine was my companion.

“With these painful episodes, there were times I was too exhausted to get up early the next day to run. I.was.miserable. But nothing beats self-meditation and getting the right kind of motivation to continue what you are doing and what you want to achieve.”

What you need to know and do:

  • Ask your OB-Gynecologist about migraines and headaches brought about by your hormonal changes - you should know everything going on inside you.

  • Learn more by reading health articles on Pre-eclampsia, Gestational Diabetes. Be mindful of your resources as a lot of misleading information is posted on the net.

  • Get straight facts on what you can and need to eat during this stage to support your activity

  • If you want to run your miles, you must sleep for the right amount of hours. Sleeping and resting is essential during pregnancy especially if you are a sunrise runner.

  • If you are having an episode, stop and rest. You can still run the next day or next couple days. You have a lot of time to do that.

  • Wardrobe check! Since you are active, your weight gain might be slower than usual (but still, every pregnancy is different) so you might not realize that your stomach is growing. Make sure you have the right size of running gears to support your perfectly changing body.

  • 30-minute check! Doctors suggest having at least 30 minutes of active exercise everyday while pregnant. Personally speaking, when I reach my 5th month, I start to feel exhausted every time I reach the 30 minute mark. I try to continue running - there are days I can continue running non-stop up to 10 km but some days, 7km is enough - my body speaks to me. Even when I do marathons pre-pregnancy, I listen. Learn to listen and follow what your body is conveying.

  • Slippery when wet! Avoid routes that are too bumpy or slippery. These are the months you start to grow and show, take it easy until you get a full hold of your body weight.

  • During rest days, don't stop moving and do stretches, light lifting and Kegel exercises. Don’t forget to add the breathing drill, too.



Third Trimester Running


Sometimes, I still can’t believe 7 months have passed and I am still running. I am bigger yet I feel stronger everyday. I am slower than my pre-pregnancy speed yet I can still do a 10km. I feel at my toughest when running so I am glad I have decided to continue running and surely it won’t stop here. My due date is close and I am already seeing myself “Running in the time of Pandemic still Post-Pregnancy”


What you need to know and do:

  • Additional wardrobe check! You are bigger now, you can’t stop it so make sure your apparels are soft, light and fits you perfectly - Perfect that you can easily breathe and so does your belly.

  • Report everything to your OB-Gynecologist. Third trimester means you are in the last stretch; at times, the baby is just too excited to come out and run with you. Every activity should be aligned with your Doctor to avoid unwanted surprises.

  • Run near! Don’t run your usual far route - Run in the vicinity of your home just to be safe. Can you believe I have been running just around our house for the past 7 months? Yes, I never went far but I did not stop. Also, find a route that has more fresh air and nice view if possible.

  • Additional breathing and more of Kegel’s exercise! My aim is to maintain my physique, continue my running journey and have a healthy pregnancy and baby; make sure you don’t just run, you should be a smart and careful runner too. As your due date draws closer, add more active recovery exercises related to pregnancy.

  • Continue proper nutrition and maintain hydration - what you discarded must be replaced. This suits all three trimesters.

  • Just keep running - If running makes you feel how I feel. If this sport keeps you sane and stronger in all aspects, a big bump, a flu, a big booboo should never be a hindrance to do what you have got to do.

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