I am halfway through my pregnancy with my second child and delighted to still be exercising regularly. In saying that, I was very naive in thinking that this pregnancy fitness experience would be the same as the first. I thought I was some sort of superwoman last time round.
was already very active before my son, James, was born three-and-a-half years ago, regularly running marathons, adventure races and coaching beginner running groups in Dublin. I ran the Waterford half marathon at seven weeks pregnant, the Dublin half marathon at 20 weeks and kept running right up to the end… waddling around the Raheny five-mile course at 38 weeks pregnant.
I kept up fitness classes in the gym (with modifications) and did some strength and conditioning with a trainer. All that said, this time I have nowhere near as much energy and there are days that I am completely exhausted unable for any sort of movement. The significant difference now is that I am four years older and looking after a very active toddler.
I had already picked up a running-related injury when I discovered I was pregnant earlier this year. It seems to have happened to many people who, like me, pounded the pavements during lockdown but neglected to do adequate stretching or keep up any sort of resistance training. I was running close to 100km per week and with gyms closed I just couldn’t motivate myself to do any home workouts.
Then came the dreaded morning sickness. I was nauseous and vomiting regularly day and night right up until around week 14, so needless to say, I couldn’t even attempt to run never mind do anything else. I walked a lot, though, and as soon as the gyms reopened, I started swimming again.
Swimming is probably my favourite activity when pregnant as you can completely switch off. I love the feeling of weightlessness and it’s such a great all-round workout without the impact on your joints. Now at 20 weeks pregnant, I am back running a few times a week and have gradually built up to about 8km. It was so difficult even doing those first few jogs, after eight weeks of not running it felt like I was starting from scratch all over again. I couldn’t believe it!
Louise Heraghty is expecting her second child
I practiced the Couch to 5k technique of walking and running intervals until I felt comfortable to run continuously for 30 minutes. I’ve spent years helping people to build up to running in this way, it’s a tried-and-tested method and so I had to practice what I preach and do the same.
Running during pregnancy does raise a few challenges so here’s some of my top tips for anyone thinking of keeping up the jogging with a baby on board.
⬤ Plan your stops: One of the many joys of pregnancy is having to urinate frequently. I always plan my route to make sure I’m not caught out. And don’t forget your mask in case you need to go inside.
⬤ Support: You will need to get fitted for a new sports bra, there’s nothing worse than wearing the wrong size bra and feeling uncomfortable. I was able to wear some of my pregnancy bras for a good while after the baby was born, so they are worth the investment.
⬤ Hydration: It is so important to keep well hydrated when running (or doing any form of exercise) during pregnancy. Either stop for water en route — again don’t forget the mask and the money — or even better if you can carry water and sip it as you go. I wear a hydration pack just because I am used to running with it and having water on demand really does help.
⬤ Be sensible: Don’t run more than you would have before pregnancy. The rule of thumb is that you can continue with what you would have done before, but never increase distance and make sure to reduce the pace.
You won’t have much choice in this one, with the extra weight and pressure you will have to go slower. My average pace is one-and-a-half minutes per kilometer slower now than my usual pace.
There are many factors to consider when exercising during pregnancy, the main thing is not to overexert yourself, watch your heart rate doesn’t get too high (so no high-impact exercises like squat jumps or burpees) and certainly don’t take up any new fitness regime if you haven’t exercised regularly before.
If you are going into your pregnancy already active, there is no reason why you can’t keep up most of the same exercises with some modifications. When taking part in fitness classes, make sure to inform the instructor and they will give you loads of other low-impact options.
I follow a programme in the gym but have modified it. So, for example, I would never do barbell squats unassisted, instead opting for bodyweight squat or goblet squat holding a kettlebell/dumbbell. You can’t do exercises in the supine position (lying on back) from the second trimester either, so if I’m doing a bench press I use the incline bench.
Core work is still possible but obviously I wouldn’t be doing any crazy crunches or anything that puts too much pressure on my stomach. I do a plank on the stability ball, so although it will strengthen core muscles, the elevation eases the pressure.
The HSE recommends a minimum of 30 minutes of exercise per day for expectant mums and lists some of the benefits of an active pregnancy including an increase in mood and feeling of wellbeing, helping prevent or treat gestational diabetes, helping reduce high blood pressure and helping prepare you for labour and birth.
Exercise can also increase your chance of maintaining a healthier weight throughout pregnancy. How much extra weight I put on was something I foolishly got a bit obsessed with last time, which sounds crazy when you are growing another person! Now I realise it’s ridiculous, all women are different, and our bodies react differently to pregnancy.
My appetite was huge in the first trimester, even though I was quite sick. Now that it’s returned to more normal, I just try to eat as healthily as possible, make sure to get plenty of iron and don’t deny myself anything extra if I feel hungry.
Although it’s impossible to predict what to expect when the baby arrives in December, I can for certain say that keeping fit before my son was born really paid off. I had an easy delivery with no complications, and it really helped with my recovery. I was back doing a park run six weeks postpartum, and although it did take a full year to get back to my pre-pregnancy fitness, I eventually got faster and got a personal best in the Dublin marathon in 2019. I fully intend to breastfeed again as I have had such a positive experience with James. In fact, he is still not fully weaned and feeds about once a day — or more if he could get away with it!
Aside from all the benefits it gave him and the convenience of never having to worry about sterilising bottles, it helped me lose weight quickly and didn’t impede any goals.
The only advice I would offer is to feed just before a run or race and again as soon as you can after. James was at the finish line of many races in the first few months of his life.
I don’t want to portray an image of sailing through pregnancy. Like everyone, my emotions are up and down and I can feel exhausted at times, but if I can inspire just one other woman by sharing my experience then I’ll be happy.
Louise Heraghty is an RTÉ weather and radio presenter and NCEF qualified fitness instructor
This article was amended on August 23, 2021