Tips on exercise during and after pregnancy.
Pre/post pregnancy video exercise tips.
Running a marathon while pregnant is a bit of a controversial topic. Women may get both concerned stares and cheers for their choice to participate. It is understandable why people might be both worried and impressed. Racing a marathon can be a grueling athletic challenge for even the fittest of athletes. Runners often deal with dehydration, muscle cramps, and energy depletion, not to mention the extensive training and time required to prepare for the race.
So the question stands- can a marathon be safely run while pregnant? If so, what modifications need to be made to train and run safely? To answer this question, we decided to dig into the research, discuss the risks and survey women who have completed a marathon while pregnant to learn more.
Presented below are commonly stated concerns and risks relating to marathons and pregnancy, as well as what research tells us about their severity.
It is important to consider previous training. A runner who is accustomed to long distance training and marathons would not find a pregnant marathon as physically taxing as someone completing their first marathon while pregnant.
Additionally, it is essential to obtain a doctor’s clearance, as certain conditions during pregnancy may make exercise more risky (preeclampsia, placenta previa after 26 weeks, heart or lung disease etc. Find full list here.) It is also important to know warning signs that may indicate that you are training too hard or causing distress to baby (vaginal bleeding, dizziness, painful contractions etc. Find full list here).
Note: if you are interested in reading more about these topics, much of our information was pulled from a fantastic research review article written by Zavorsky and Longo (2012), as well as a very well researched web article written by Dr. Tracy Høeg (2017). See the full articles here and here.
If you are considering running a marathon while pregnant, we would present the following safety checklist:
While running a marathon during pregnancy can be done safely with above recommendations, please note:
- Running long distances in pregnancy does not equate to healthier or more fit pregnancy!
- Running long distance does not necessarily make labor easier!
- ACOG Guidelines recommends at least 150 min/week of aerobic exercise at a moderate exertion level during pregnancy.
- Please consult your physician before beginning any exercise program.
Forczek, W., Ivanenko, Y. P., Bielatowicz, J., & Wacławik, K. (2018). Gait assessment of the expectant mothers – Systematic review. Gait & Posture, 62, 7–19. https://doi.org/10.1016/j.gaitpost.2018.02.024F
Høeg, T. B. (2017, December 29). Baby on board: Long-distance running during pregnancy. iRunFar. https://www.irunfar.com/baby-on-board-long-distance-running-during-pregnancy.
Kuhrt, K., Harmon, M., Hezelgrave, N. L., Seed, P. T., & Shennan, A. H. (2018). Is recreational running associated with earlier delivery and lower birth weight in women who continue to run during pregnancy? An international retrospective cohort study of running habits of 1293 female runners during pregnancy. BMJ Open Sport & Exercise Medicine, 4(1), e000296. https://doi.org/10.1136/bmjsem-2017-000296
Leitner, M., Moser, H., Eichelberger, P., Kuhn, A., & Radlinger, L. (2016). Evaluation of pelvic floor muscle activity during running in continent and incontinent women: An exploratory study. Neurourology and Urodynamics, 36(6), 1570–1576. https://doi.org/10.1002/nau.23151
Szumilewicz, A., Dornowski, M., Piernicka, M., Worska, A., Kuchta, A., Kortas, J., Błudnicka, M., Radzimiński, Ł., & Jastrzębski, Z. (2019). High-low impact exercise program including pelvic floor muscle exercises improves pelvic floor muscle function in healthy pregnant women – a randomized control trial. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.01867
Zavorsky, G. S., & Longo, L. D. (2012). Viewpoint: Are there valid concerns for completing a marathon at 39 weeks of pregnancy? Journal of Applied Physiology, 113(7), 1162–1165. https://doi.org/10.1152/japplphysiol.01426.2011
Aubree McLeod is an ACSM-EP exercise physiologist, researcher in running biomechanics. She has also completed the ICE Preg & PostPartum Course for athletes. She has an M.S. in Exercise Science and has worked in a variety of spaces within the exercise science field including physical therapy, education, research, and run coaching for a wide range of skill levels. Aubree is a new mom, a running...
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