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trail running while pregnant

trail running while pregnant

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It’s fairly easy and straightforward to find information on the web related to running during pregnancy. Something that has surprised me a bit is that not many women have written about their experiences trail running while pregnant. In a way, I guess it kinda makes sense, because:

a) trail running generally necessitates access to trails, or a trail system of some sort, and these might be geographically hard to come by, based on where you live;

b) I would surmise that there are probably fewer self-described female trail runners out there than there are non-trail (roads) runners; and

c) trail running while pregnant kinda sounds a touch counterintuitive… at least to me, anyway. My first hyperbolic mental image immediately goes to a super-pregnant, late third trimester (35+ weeks) woman schlepping up the side of a mountain, with her uterus leading the way, or better yet, said woman with said uterus flying on a downhill, nimbly jumping over rocks and ditches with amazing grace and an impressively high cadence so as to avoid going ass-over-teakettle for a thousand feet of descent. The images seem… unlikely, at best.

 

unsurprisingly, that jacket no longer fits me as well as it once did. also, I was still pregnant for another 4 weeks after this pic was taken!
yeah, no trail running in Chicago in 2011. unsurprisingly, that jacket no longer fits me as well as it once did. also, I was still pregnant for another 4 weeks after this pic was taken; hellloooo, uterus!

 

buuuuuuuuuuut I’m here to tell you that, at least based on my experiences–and certainly, clearly, I am not an expert, and I am only an experiment of one–trail running while pregnant can be done, and I think it can be damn good for you during pregnancy.

Some background

If you’ve read me for a bit, you know that my life, until late 2013, was in the midwest, between Ohio and Chicago, until we moved to Silicon Valley. I didn’t begin running–or marathon training, specifically–until 2007, in Chicago, and while we lived there, I ran through about 36 weeks of my almost 41-week pregnancy with my daughter. If you live in Chicago proper or have even a crude geographical knowledge of the Chicago area, you’ll know that trail running–in the sense of not just off-pavement running, but also running on terrain that throws some healthy amounts of ascents and descents at you, as well as some technical (read: root-strewn, rocky, uneven) grounding, is a bit hard to come by: not absolutely impossible to find, just not plentiful and readily accessible. Needless to say, though I was fortunately able to run through most of my first pregnancy, I posted absolutely zero pregnant miles on trails.

swoon. #chicago
very flat land, yes, but… swoon. #chicago

 

Once my family and I moved to the Bay Area, thanks to the gracious folks in my running community here, I was quickly introduced to some incredibly beautiful and humbling-as-all-hell trail systems; in fact, within my first 14 or so days of living here, I ran on three different trail systems and probably encountered more elevation and technical footing differences in those three runs than I had in all of my runs in Chicago and Ohio, over the previous 7 years, combined.

fun-running in Marin
getting my ass handed to me in Marin with TSFM ’14 gang

 

being a dork at the top (one of the tops!) at Alum Rock here in SJ
being a dork at the top (one of the tops!) at Alum Rock here in SJ

 

 

 

 

 

 

 

 

 

 

 

 

 

In 2014, I ran just shy of 2,600 miles, and while I don’t know the figures off the top of my head, a lot of those miles– I’d wager about 60% of my LR miles between September and December, when I was in the throes of 50k training for Woodside–came from running trails. The learning curve to run on trails can be steep (god, that pun was horrible), but it is incredibly rewarding and (I think) is making me into a much stronger and (eventually, when I’m no longer pregnant) faster runner.

Why trail running can (potentially) be a good match for pregnant running

I think you get my picture by now, that trail running and I only go back as far as last year, and only really in earnest beginning sometime around September. I’m not an expert on how to run trails, by any stretch of the imagination, nor am I a medical professional or espouse my views online as if I were one, but my personal, non-professional runner, non-medical professional experiences have been showing me that trail running has been intersecting with my pregnancy running quite nicely.

By the time I ran my trail 50k in mid-December 2014, I was already (but unknowingly) pregnant; if my math is right, KD was already about 4-5 weeks gestational age. That means that I posted my final peak of my 50k training–the final long long (24+ miles) runs and the final trail runs–as well as the actual 50k event, that had over 5,000 feet of gain, pregnant. Post-50k, and post-first-trimester annoyances that mostly left me horizontal, on the couch, willing for all the dizziness and nausea to disappear, most weekend long runs that I’ve done have been on trails here in SJ and on trails that usually throw 2,000+ feet of gain at me and varying amounts of technicality. None of this is a veiled attempt at humble-bragging; in fact, it’s far from it. If anything, I’m simply a pretty average female distance runner whose experiences show that trail running and hell, even ultra running while pregnant, are doable.

50k'ing at about 4-5w preg
50k’ing at about 4-5w preg

 

So– if you’ve been running trails before you were pregnant and thus, already have some familiarity and prowess with them, why is it worth continuing (based, of course, on the blessing of your medical team and the health of your pregnancy)? Here’s what I’m thinking:

1) trails will naturally slow you down; it’s a given. It’s harder to run when you’re running up a super steep grade, and sometimes, it actually makes more sense to power-walk (or hike) up ascents than it does to unduly tax yourself. Ask any pregnant runner about how her running immediately changed once she became pregnant, and I’d wager that she’d say that her speed dropped pretty substantially, pretty quickly.  Trails can help keep you accountable (to yourself) so that you don’t try to be a hero and hit paces that you can hit when you’re in the best running shape of your life.  You’re not going to break any records during your pregnant running; seriously, just enjoy the roses for a change. Hell, take pictures of ’em, while you’re at it.

conversely, you can stop and gawk at the huge crowd of wild turkeys you see mid-run. (cred: Saurabh)
or, if not roses, you can stop and gawk at the huge crowd of wild turkeys you see mid-run. ( cred: Saurabh)

 

2) trails inherently work lots of ancillary muscle groups that, in turn, can make you incredibly stronger and more efficient–both on trails (over time) and on roads (I think somewhat sooner).  More directly related to pregnancy, I think that strengthening our ancillary muscle groups, a la trail running, can help make us more comfortable during the latter stages of pregnancy and help get us strong for the rigor of labor and delivery. Additionally, strengthening ancillary muscle groups, especially in our core, becomes incredibly important during pregnancy simply because your growing uterus, lovely as though it may be, can really eff up your body and make you hella uncomfortable (there’s a reason that super-pregnant women tend to walk the way they do). Trail running can work your big muscle groups and the little ancillary guys in ways that roads can’t–or can’t as easily–and I think it could potentially pay dividends come L&D day. Fun fact: I distinctly remember from my first pregnancy that I felt like every.single.part of me was pregnant, not just my midsection, and surprisingly, the sorest part on me after a ten-hour, non-medicated water birth was my forearms. They burned for daaaaaaays (weird, right?). I wonder how trail running affect’s a pregnant woman’s forearm strength… kidding… sorta…

 

3) pregnancy can be really effin’ stressful and anxiety-inducing, and trail running can be the antithesis of that–cathartic, a mental respite, and literally forcing you to take a breath of fresh air and think “big picture.” Bringing life into this world is really awesome–don’t get me wrong–but it can also be really, really scary because there are roughly a gazillion unknowns. There’s only so much you can control in pregnancy (just like in life, in general), and sometimes it can feel especially overwhelming, in no small part due to the raging hormones that are coursing through your body for a solid 37-40 weeks. Trail running can be an excellent outlet, away from the stress of life and traffic (especially important if you’re urban), noise–everything, really–at least temporarily, and sometimes, escaping to nature, or escaping to somewhere within ourselves (as hippy-dippy as that sounds) can do WONDERS. Taking a step back can allow us to enjoy the process (and the view!) that is pregnancy/life before returning to the grind.

 

the view makes the work worthwhile; how's that for a metaphor? (from AR in 9/14)
the view makes the work worthwhile; how’s that for a metaphor? also, this gem is unfiltered; nature is that gorgeous, gang!!! (from AR in 9/14)

 

4) trail running, which usually means that you’re running on softer surfaces compared to roads, often means that the surface can be more forgiving to your joints and in turn, can lead to faster recoveries. Running on softer surfaces–and thus, feeling less impact from each footfall–can become really important with pregnancy, especially as you continue to gain weight and really begin to “feel” pregnant. By the time I gained about 5 pounds in this pregnancy, I immediately noticed that my body felt more achy post-run–something that it rarely does–and that switching shoes and switching my training volume to be more trails-based made a significant difference.

posting fewer miles these days, but the LRs on these gems > anything on roads (#amIconverting??!)
posting fewer miles these days, but the LRs on these gems > anything on roads (#amIconverting??!)

 

5) I think trail running can be more mentally and physically challenging than roads–particularly if you’re significantly faster on roads than you are on trails–yet having experiences being out there (running) for long periods of time can do wonders for mental toughness. I don’t think mental toughness is the most singularly important aspect to laboring and subsequently birthing a child, but I do think it can matter. Running a marathon (or ultra, or HM, or whatever) isn’t like childbirth–they’re completely different processes, with only passing and visceral, at best, similarities; I’m simply maintaining that the time you spend running trails can give you ample opportunities to practice getting comfortable with reflection and introspection–those little “moments with myself” that I often talk about–that, in turn, you can also use when you’re in the throes of having your baby. I promise you that I never once thought about some obscure run I posted when I was pregnant, when I was in the throes of bearing down or getting through a contraction, but I **can** tell you that I was already quite familiar with the potentially weird and awkward process of talking to myself–of getting inside my own head–when I was laboring. That probably makes me sound a little left of center, but I think you get what I mean.

YMMV; please don’t sue me if my ruminations don’t match your experiences or expectations

Like I said, I’m not an expert on any of this and am only basing it on my own experiences being pregnant twice now and on my experiences running on trails in the past year. Of course, I welcome (and would love!) your input and insight. I would dig it if I could continue to run trails for the rest of my pregnancy, so long as I’m feeling well/everything is healthy/my midwives give me their blessings, so I’ll probably circle back on this topic somewhere down the line. Being pregnant is akin to being in an experiment of one, so I can’t promise you that your experiences will mirror mine… but I will say that so far, I’ve really enjoyed my pregnant trail miles significantly more than what I’ve posted on roads. It will make for some fun story-telling to Kiddo Dos once s/he arrives. this one time, I was running up this hill, and there were thirty wild turkeys in the field next to me! THIRTY! and this other time, going up this other hill, the wind was blowing about 40 mph, and my face got so windburned that it hurt for days, and my eyes wouldn’t stop watering…! and this other time…

For some more general resources about trails v. roads running:

http://www.runnersworld.com/trail-running-training/why-road-runners-should-run-trails
http://www.theclymb.com/stories/out-there/6-mind-body-benefits-trail-running/
http://www.active.com/running/articles/5-reasons-to-try-trail-running
http://www.rockcreekrunner.com/2013/08/29/trail-running-prevents-injuries/
http://running.competitor.com/2014/06/training/the-importance-of-varying-your-running-surfaces_5889
http://running.competitor.com/2014/07/training/hit-the-dirt-why-and-how-to-run-off-road_31737
http://home.trainingpeaks.com/blog/article/three-trail-running-specific-workouts
good times at SJ’s Race to the Row 408k + kids’ race

good times at SJ’s Race to the Row 408k + kids’ race

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Some days, I’m a process-oriented runner; if you ask me what I like more, the training or the actual race day, I’ll tell you that most of my enjoyment with my running endeavors lies in the work and hours and mileage that leads into the grand affair that is race day. Other times, of course, if you ask me my preference, I’ll say it’s all about the race day experience because, yeah, a lot of you can control, but much of it you can’t; it’s what makes the experience so magical–when all goes well–and understandably frustrating and humbling–when things go south.

Running during pregnancy is shifting my mindset toward a much stronger “process” orientation simply because I’m not in a train-my-ass-off-to-notch-a-PR mentality. If anything, I’m going after a one hour labor and delivery (hey, why not), but the running these days–even if it takes place at an actual race, wherein I adorn myself with my Wolfpack singlet and affix a bib to my ever-growing torso–is entirely and purely for fun. Yeah, I want to see what my body will give me that day, but no, I’m not starting (or finishing) any runs or races with any grandiose expectations or unicorn-chasing desires. I mean, obvs, right.

Sunday was Represent Running’s Race to the Row 408k, an 8k that started at the SAP Center and wound its way through SJ city streets and ‘hoods before ending at Santana Row 4.97 miles later. I totally dig 8ks for no real rational reason, and I was especially stoked for this year’s race because a) I knew I’d see a ton of my teammates volunteering or running, b) running and racing (relative terms) while pregnant is just a fuckin’ blast because it’s virtually absent of expectations, and c) A would run in the kids’ race a bit later in the morning. It wasn’t her first race–that came when she was about 1.5 years old, when we were still in Chicago, at a PBS-themed race on the lakefront–but nonetheless, she and I and C were all really stoked for her to be able to go “run fast like Mommy” because she really loves to run. Plus, prior to Sunday’s race, she and I volunteered at packet pick-up for a couple hours on Friday with fellow Team Run the Bay gal Bernadette (who is incredibly inspiring in her own rite–she recently had a stroke at the end of October, and two other runners from SJ’s chapter of Moms Run This Town wheeled her during the course before B got up and walked the final strides across the finish line. B-a-d-a-s-s). Anyway, it was a good weekend, and as always, race weekend and race morning gave me a wonderful reminder of how utterly and thoroughly I just totally dig the running community.

 

My race? Well, my 16 week self gave me a much better run than I had anticipated–it almost felt like a normal, pre-pregnant run, though significantly slower than how I’d race an 8k–but damn, was it ever fun. Highlights:

  • aaaaaaaaaall the Wolfpack teammates and volunteers on course
  • Choking back tears mid-race. I had a moment with myself in an attempt to avoid hyperventilating/ugly crying when we went through the Memorial Mile and past Joe Bell’s memorial his son had placed in his front yard. I distinctly remember talking to Mr. Bell mid-run last year, as I ran past his house, and this year, though he wasn’t there, the line of veterans who were standing on the street–some vets had even traveled in to SJ from out-of-state to be at the race, giving shout-outs, side-fives, and fist-bumps to the runners–evoked the same sort of emotional response in me. It was really moving. (For the backstory on why and how everything that happened last year in front of Mr. Bell’s house was so amazing, from the RD’s POV: http://www.soulfocussports.com/the-408k-goes-viral-or-human-moments/).
    • In this mile, between miles 2-3, I did something I’d never do in a race and said “fuck the tangents” and veered left and right to get as many vets’ 5s as possible–sometimes, memories > tangents, kids–and left that mile thinking how great it was that RR started the Memorial Mile this year and hoped that it’d be something they’d continue forevermore. It was really cool.
  • Miles 3 to 4, through more ‘hoods, was pretty quiet.
  • In the final mile, about 5 or 6 mariachi bands lined the streets, and I instantly fell in love with the probably-not-even eight-year-old little mariachi boy vocalist crooning at us en espanol outside Valley Fair mall. He was darling. Steps from the finish line, I saw C and A yelling and waving ferociously–which rocked–and then was reunited with them steps later, since A was distraught; she loves to see me during races and wave to me and get 5s, but she hates– loathes– it when I run past her without stopping to get her. 🙁
free race pics ftw! also, one day I'll learn that smiling mid-run just makes it look like I'm in pain. and: this shows why it is impossible for me to find super running shorts; I'm thigh gap antithesis. see also: quads for daaaaaaayz
free race pics ftw! lessons learned: smiling mid-run = accidental pain face. more: this pic is like the poster for why it’s impossible for me to find fantastic running shorts that fit well. see: thigh gap antithesis. see also: quads for daaaaaaayz.

 

moments earlier, one of us was a hot mess
moments earlier, one of us was a hot mess

 

a rare family picture! not so rarely, one of us is in spandex.
a rare family picture! not so rarely, one of us is in spandex.

 

being cheesy
being cheesy

 

It was a super fun morning for a race! We hung out for a bit before the real fun began–the kids’ race–and A got to spend the interim playing on a playground, coloring, and hula-hooping before her run began. She decided last minute that she wanted me to run with her, so we toed the line, got super excited, and began our maaaaaaaaaybe 100m dash with the kiddos under 5 and their caregivers. C was on the sidelines snappin’ shots while we ran by–she was so excited to see him!–and immediately upon finishing, she got her very own SJ 408k kids’ race medal (that also functions as a bottle opener, for those late-night …  milk fixes). She was stoked and had so much fun!

 

 

If you’re ever in SJ on the first Sunday in March, totally look up this race. It’s well-organized, it’s a ton of fun, and I think it’s only going to continue to get better over time… though really, I don’t even know how it could because it’s already pretty damn awesome in my book. And! If you’re in the area AND you have a kiddo, totally register him or her for the kids’ race because it is just wonderful and so fun. 🙂  Next year, kiddo dos will be too little to run in the kids’ race by him or herself, but I wouldn’t be surprised if A tries to convince us otherwise.

I helped promote the 408k as a social media ambassador and member of Team Run the Bay, but obviously I wouldn’t do either if I didn’t totally love this race already. Views are my own and aren’t at all influenced by RR because they wouldn’t do something as d-baggy as that; instead, they just put on a really good race, making a positive write-up about it basically write itself.