Another volume of the pregnant runner diaries
This time, three women share their experiences of running while pregnant
Hello! And welcome new subscribers! I’m Elaheh, and this is my newsletter about running.
I’m so close but so far to the end of pregnancy. I’m not really running anymore because it got to be quite uncomfortable. I’ve also been going to the office more days than not and my body can’t really handle the demands of commuting and running. Somehow, I walk close to three miles on days that I just go to and from the office—long hallways!
Instead, I’ve been spinning and swimming. Spinning is fine; I just put on a Peloton class and turn my brain off. Swimming, on the other hand, is a hellish experience in New York City. I go to a pool that is too crowded and filled with irritable and arrogant people, all of whom are bad swimmers but think they’re good. Being there fills me with rage but swimming is probably the most comfortable endurance workout for a pregnant body in its third trimester and I can’t let those meanies get in my way. And the feeling of accomplishment after I’ve swum a mile and held my own in the nautical rage inferno really can’t be beat.
Now, for the meat of this month’s newsletter: more running-while-pregnant content! For this installment, I wanted to share the experiences of other women. If you engage enough, the Instagram and TikTok algorithms will serve you a lot of pregnant running content. Before, and in the early days of my pregnancy, I found it super inspiring. All these women were kicking butt! But as reality set in for me (it’s hard!), I grew disillusioned with all the positivity. I didn’t want to read about just the cookie, I wanted the crumble. So, I reached out to a few women who I knew were at various stages of pregnancy and postpartum from social media and asked them to share their experiences of running while pregnant. Not only are their responses honest and refreshing, but they made me feel more at peace with where my body is right now.
Below are excerpts from my interviews. Note that responses have been edited for length and context.
What surprised you the most about running while pregnant?
Mimi Kellogg, co-host of Runners of the Bay podcast; six months postpartum at time of interview: That my determination could not override my physical discomfort. I think we judge pregnant athletes (either “wow, you're amazing because you ran the day you gave birth,” or “really, you're still running, is that good for the baby?”). I assumed that I would be able to run my entire pregnancy if I wanted to. My experience was surprising for me, but it was also surprising to know that every person has a different experience and each is as valid as the other.
Carly Larios, run coach and 2020 Olympic Trials Marathon qualifier; at the beginning of her third trimester at time of interview: I’ve been the most surprised at the ups and downs, and how different each person's pregnancy (and running while pregnant) journey is. I was surprised how early the longer workouts started to feel too taxing, but I also was very surprised how well I knew my body and could make adjustments to keep running fun at each stage.
How has your running changed throughout pregnancy?
Erica Kirkwood, run coach, mom of three, and 2020 Olympic Trials Marathon qualifier; 37 weeks pregnant with her fourth at time of interview: With my third child, I got pregnant shortly after running the 2020 Olympic Marathon Trials. I was at peak fitness, running 70-80 mile weeks and I wanted to continue training through pregnancy. I ran about 40 miles a week until the third trimester, then around 30 in the final weeks. I ran four miles the day before giving birth.
I started this pregnancy with a lot less volume, about 40-50 miles per week. I had just run the Boston Marathon and was 18 months postpartum when I got pregnant, so life and fitness were very different than with my previous pregnancy. I’ve cut down on both volume and intensity. I ran 20-30 miles per week up until the second trimester, then down to 15, running about three times a week. I still do speed work, but my pace is a lot slower, and I’ve chosen to focus more on strength.
The first trimester is the hardest because of fatigue and nausea. There was a point when I was having SI joint pain, but strength training helped offset that. As long as I’m getting enough rest and recovering properly, my runs feel good. Not paying attention to pace also helps—I enjoy running so I try not to put pressure on myself to run fast. I’m thankful for any movement I can get, even if I have to stop and walk.
MK: The first five weeks (before I found out I was pregnant) were amazing, but it started to feel different very quickly. Physiologically, nothing was too different from a Saturday to a Monday (I took the pregnancy test on a Sunday), but emotionally and energetically, things couldn't have been more different. One day I was running an 18-mile tempo run at 6:45 pace and two days later I could barely run 800 meters at that pace.
The rest of the first trimester, I felt nauseous all the time and like I constantly had to pee. The second trimester was a little better. I had about six weeks where running felt okay; six miles was my limit and that was fine. It started to get really bad towards the end of the second trimester. I started to get shooting pains that might’ve been round ligament pain, just like a continuous side pain. I got very discouraged at the beginning of the third trimester. I remember having an emotional breakdown one day because running was so hard and everything just felt awful emotionally and physically. I stopped running around 29 weeks because my doctor recommended it after a scan suggested that my baby might be fetal growth restricted. I was terrified for my baby but also relieved to not run. I walked for a few weeks until I got clearance to swim; I swam until I gave birth at 39 weeks.
CL: I ran a marathon around four weeks—right before taking a pregnancy test—and I can say that the hormones already were affecting me. From about four to nine weeks, I was still able to run decent paces and distances, but I was definitely experiencing hormonal and emotional changes. I was pretty drained the rest of the first trimester. I felt like an absolute zombie. While my body hadn’t changed that much, I just didn’t have the energy to run. I chose sleeping and napping over running most days.
The second trimester was really fun because my energy returned. I'd say weeks 13-20ish were peak pregnancy running. I definitely had to adjust my paces, but I was still able to do adjusted workouts, hit the track, and go on long runs (~90 minutes max) regularly. I did, however, immediately notice how hard longer intervals were. I would attempt a mile repeat or even an 800, and just be so out of breath and uncomfortable. One day at the track, I cried simply because I thought everyone made this look so easy, but even at 17 weeks running fast felt so much harder. But running shorter intervals was still so fun. I did a lot of 200, 300, and 400-meter repeats, and I was able to take breaks and hop in and out with friends who were doing longer intervals. Track workouts have been my favorite, and running with friends has been the biggest joy.
The latter half of the second trimester is in a category of its own. I really started to show and feel the difference in my body weight, and my feet started to hurt really badly some days. I eventually sized up and got a more cushioned running shoe, which helped, but my feet have definitely been a limiting factor in my later pregnancy running. Sometimes they just scream from the added weight!
I recently started my third trimester and have incorporated more run/walks. I think having the walks planned has helped shift my mindset a lot, so they don’t feel like a “failed run.” Adding a one-minute walk break into my runs has helped my feet tolerate running more, and for now I'm just enjoying being out there. As my belly continues to grow, the baby is definitely putting pressure on my pelvis, so I do have to stop when I feel anything there. I've also been wearing a pregnancy running belt for added support since around 14 weeks. Highly recommend one of those!
How did your relationship with running change while pregnant, and if relevant, into motherhood?
CL: I went into pregnancy with expectations (and hopes) for weekly mileage and goals, but I absolutely threw those out the window, especially with weeks where I just feel exhausted. Instead of forcing my body to adhere to a certain set of goals, I need to listen to what I truly feel each day (not how I want to feel), and sometimes that means rest. I’ve always felt in tune with my body, but I’ve also been a stickler for getting things done even when I’m tired, and being pregnant has changed that. My overall health and wellbeing is tied to another human's life, so my priorities have shifted as well.
I’m also not putting a timeline on my return to running. I want running to be part of my life forever, but I also know that when the baby arrives, life is going to look a lot different. I'll return to running for sure but I’m also hoping to respect the change in front of me and the repair my body will need. I hope my return to running is as genuine as my current relationship with running is—doing it because I love it, and not forcing it when I need to prioritize other things. I will always be a runner, but I’m really excited to become a mother and celebrate this new chapter of life.
MK: I will say I was very fortunate in the return to running. I had an extremely smooth delivery and was able to return to running five weeks post-birth. I did it methodically and carefully. I'm not quite at the fitness I was at when I got pregnant but I’m pretty darn close. I now realize it’s okay (and beneficial) to take time off. And now, I have to be more intentional about my long runs. When I’m away from my family it needs to be for a reason. Running for my daughter and to make her proud gives me such a different purpose. I also feel like a badass when I'm running because I literally birthed a tiny human six months ago!
How has your nutrition and fueling changed?
CL: You absolutely cannot run while fasted—not that I really did that before—but I’m making extra sure I take in enough before my runs now. In the first trimester, everything sounded absolutely disgusting except animal crackers, so those became a pre-run staple. I now have around three pieces of toast and hydrate before every morning run, and if I choose to run later in the day, I make sure I’m not running on an empty stomach. I also pack snacks or candy for almost every run or walk at this point. In the third trimester, you need a lot more fuel so I’m being mindful of that, but my runs are also getting shorter.
What advice would you give other pregnant runners?
MK: Trust the comeback. Trust the mileage in your legs over the years. Lean into movement that truly feels good. It's okay to hate being pregnant (I hated it). It feels like you’ll be pregnant forever but what’s on the other side is amazing.
EK: Give yourself grace during this time. The most important thing is to listen and honor your body. Take it day-by-day: when you feel good, get out there and move, but if you end up feeling awful, it’s okay to walk! Just do what you can. You are still a runner no matter what. Every person is different and each pregnancy will be different (mine have been). Just be thankful for all that your body is doing. It’s creating life and that is amazing.
That’s all for this month. I hope you enjoyed this newsie, and thank you to Mimi, Carly, and Erica for sharing their experiences!