Exercise during pregnancy provides significant benefits, but these benefits vary depending on the type of exercise you perform. Running and pelvic floor exercises both may help you during pregnancy but for different reasons. However, a weak pelvic floor may cause difficulties when you run. Although the act of running does not directly strengthen the pelvic floor, you can exercise the pelvic floor muscles as you run.
Running Benefits
The American College of Obstetricians and Gynecologists advises a minimum of 30 minutes of exercise most days for pregnant women; regular exercise helps prevent pregnancy issues such as swelling, bloating, backaches and constipation. Exercise may improve sleep, elevate your mood, prepare you for delivery and speed postnatal recovery. As long as you ran before getting pregnant, running should be safe during pregnancy, though check with your doctor first. Running burns significant calories; it can therefore help prevent excessive weight gain, which reduces the likelihood of preterm births and C-sections. Focus on maintaining your fitness level with running, not working harder.
Warnings
Although running is generally safe, there are important precautions you should take. Keep your running intensity low enough that you can talk. Do not exercise to exhaustion. Fatigue is already an obstacle to running when pregnant. Pregnancy causes an increase in the hormone progesterone, which contributes to exhaustion. Also, bring water with you on runs; pregnant women become dehydrated more easily. If you experience dizziness, chest pain, uterine contractions, vaginal bleeding, calf pain or reduced fetal movements, stop running and contact your doctor. Pregnancy also causes your joints to loosen, making runners more prone to injury, especially at the knees.
Strain
Athletic women have an increased need for strength and endurance in their pelvic floor, says women's health physiotherapist Mary O’Dwyer in an article on The PT Project's website. The pelvic floor is a trampoline-like connection of muscles and tissue that run from the pubic bone to the base of the spine. Running is a high-impact activity that over time can strain the pelvic floor, causing the muscles to stretch and weaken; this leads to reduced bladder and bowel control. Leakage of urine during running is not uncommon in people with a weak pelvic floor. A tight, strong pelvic floor reduces strain.
Pelvic Floor
Pregnancy places strain on the pelvic floor muscles due to the additional weight; within as little as 12 weeks, your pelvic floor can become stretched out. You need strong pelvic floor muscles to support the weight and push your baby out during delivery. Weak muscles can extend the second stage of labor, allow for urine leakage during your pregnancy and decrease blood flow to the pelvis, delaying healing. The National Institute for Health and Clinical Excellence endorses pelvic floor exercises for all pregnant women; the exercises keep the muscles strong, allowing them to remain tight instead of stretching out.
Exercises
Pelvic floor exercises do not involve weights, movement or any special equipment. Simply tighten your pelvic floor muscles and hold them for five to 10 seconds; repeat five to 10 times. To activate your pelvic floor muscles, imagine that you are stopping the flow of urine and preventing yourself from passing gas. Do not squeeze your abs, thighs or glutes as you exercise or you may activate the wrong muscles. It is easier to learn the exercises lying down or in a comfortable position. Eventually, you can perform them anywhere. Try them while running.
References
- Boston.com: Should Pregnant Women Run Marathons
- Continence Foundation of Australia: Pelvic Floor Safe Exercises, As Seen on Mornings With Kerri-Anne
- The PT Project: The Athletic Pelvic Floor
- Better Health Channel: Pelvic Floor
- Baby Centre: Your Pelvic Floor in Pregnancy
- Baby Center: Running During Pregnancy
