Running Posture and Pregnancy
Our running posture can and does change significantly due to pregnancy. These changes are often more apparent the further along in pregnancy we are.
Why do these posture changes occur?
- Due to hormones (estrogen, progesterone and relaxin), there is an increase in joint laxity.
- Our center of gravity changes as our bellies increase in size
- For most women, breasts grow in both weight and size.
- The uterus shifts position to the right as Baby grows.
- The normal increase in weight over the course of pregnancy contributes to postural changes.
- Fatigue as it relates to pregnancy also contributes to changes as the more tired we are, the harder it is to maintain good, upright positioning.
- Additionally, if you had any pre-existing muscle imbalance prior to pregnancy, these are often magnified in pregnancy.
Disclaimer: Although I am a physical therapist by profession, I am not YOUR physical therapist. This article is for informational and educational purposes only, does not constitute medical advice and does not establish any kind of therapist-patient relationship with me. I am not liable or responsible for any damages resulting from or related to your use of this information.
What are the effects of these changes?
Imbalance
A shift in uterine position can create imbalance or the feeling of unsteadiness. This is why pregnant women are cautioned to avoid activities where balance can be significantly challenged.
Increased BOS
Our base of support (BOS) has to widen to accommodate our change in center of gravity.
Changes to spinal curves
The normal curves of the spine become exaggerated.
For example, the cervical spine exhibits an increase in lordosis (inward curve) and the thoracic spine exhibits an increase in kyphosis (outward curve). This contributes to the shoulders rounding or sitting more forward. The weight of the breasts can also increase these curves and exaggerate the forward shoulder posturing.
In the lumbar spine, it becomes more lordotic (check out the picture of me above!). As a result, the pelvis tilts anteriorly (rotates forward). This is also an effect of our burgeoning bellies. Weight in the front of the body due to Baby pulls the pelvis and the lower back into these positions.
Changes in the lower extremities:
-There’s an increase in hip external rotation
-There may be an increase in genu recurvatum (knee hyperextension)
-Possible increase in foot pronation (flattened arches)
-In the feet, there are higher hindfoot and lower forefoot pressures
Where does all this fit in with my running?
Because of the extensive changes that occur in the spine, with your center of gravity/BOS, and in the legs, it’s no wonder running might feel more challenging!
You may experience pain in the low back due to the weight of your belly and because your low back and pelvis are now in a greater position of strain.
You may feel more challenged when running on uneven ground or a trail due to more of a feeling of imbalance.
You might feel tension or discomfort in your neck or between your shoulder blades because of a rounded shoulder posture and changes in the cervical spine.
Foot/knee/hip discomfort might develop due to the additional weight you’re carrying as well as the overall increase in your joint laxity.
Changes in your feet and your arches may mean you need to be refitted for new running shoes. You may need more arch support, more cushioning or even a bigger size.
What can I do about my running posture?
First, recognize that all these changes are within “normal” for pregnancy. We can’t necessarily eliminate them, but we can minimize them with the following tips:
First, in a standing position, think about the following:
Pull your shoulders back, lightly squeezing your shoulder blades together. This will help alleviate neck/shoulder/shoulder blade discomfort.
Create a soft bend in your knees if you’re hyperextending. This can also help alleviate low back discomfort.
Tighten your abdominals slightly (think about hugging Baby into you). This will decrease low back strain and help with lumbar and pelvic positioning as well.
Distribute weight evenly through the ball and heel of the foot.
When you’re sitting, think about the following:
Pull your shoulders back, lightly squeezing your shoulder blades together.
Make sure that you’re sitting on your ischial tuberosities (your “sitz” bones). You don’t want your pelvis to be too far forward (anterior) or too far back (posterior). This lends itself to better spinal curves while seated.
With your running posture, think about the following:
Drop your shoulders down and back, don’t hunch forward into the next step or stride.
Think about lifting up out of the crown of the head, as though there’s a string attached to the top of your head and someone is pulling it straight up. This will help to normalize your spinal curves.
Gently hug Baby to you to activate your core muscles (this is working the transverse abdominus) and decrease low back and belly discomfort.
Wear a belly band or pelvic girdle support to assist in taking weight off the pelvis, low back and in some cases, even the bladder.
Running Posture and Pace
I know, this is a LOT to think about. And you can’t possibly do all of it at once.
I would recommend picking ONE thing to concentrate on. Choose it based on any symptoms you have that correlate with the posture changes above. Or choose it based on the ease of doing it and remembering to do it throughout the day or throughout a run.
Once that becomes easier or more habitual, work on something else!
In Summary
There are a LOT of changes happening to your body and your daily, as well as running posture, are significantly affected.
All of these changes have an effect on your running, but there are some simple things you can do to correct for some of these changes in order to minimize pain and discomfort.
A final word
A lot of women tend to maintain an altered posture into the postpartum period, so these tips and tricks will be helpful in regaining pre-pregnancy posture and running form even after Baby arrives!
Interested in how pregnancy affects your running pace or running intensity? Find more pregnancy related articles here.
Questions/Comments?
I’d love to hear from you. How has your posture been affected by pregnancy? How are you dealing with the aches and pains as a result? Drop your comments below.
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Other Articles of Interest:
The Running (Re)Start Training Plan
FREE Guide: Strengthening for Pregnant Runners
Pelvic Floor Rehab After Baby: A 12 Week Program
FREE Early Postpartum Exercise Guide
