Chris Lundgren - Runner’s World Guide to Running and Pregnancy: How to Stay Fit, Keep Safe, and Have a Healthy Baby

Notice

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors

approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply

that they endorse this book.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2003 by Chris Lundgren

Photographs 2003 by Rodale Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Runners World is a registered trademark of Rodale Inc.

Photographs by Mitch Mandel/Rodale Images

Interior design by Drew Frantzen

Library of Congress Cataloging-in-Publication Data

Lundgren, Chris.

Runners world guide to running and pregnancy : how to stay fit, keep safe, and have a healthy baby / by Chris Lundgren.

p. cm.

Includes index.

eISBN 9781623363413

ISBN 1579547478 paperback

1. Running for women. 2. Exercise for pregnant women. I. Title:

Guide to running and pregnancy. II. Runners world (Emmaus, Pa. : 1987)

III. Title.

GV1061.L86 2003

796.42082dc21 2003010574

Visit us on the Web at www.runnersworld.com, or call us toll-free at (800) 848-4735.

WE INSPIRE AND ENABLE PEOPLE TO IMPROVE THEIR LIVES AND THE WORLD AROUND THEM

For Carl, my best friend, soul mate, and husband, who helped create the subject matter for this project; for Eric, whose first sentence was Mommy go running; and for Perry, whose solid presence on every run provided pages and pages of inspiration.

On Your Mark, Get Set
Preparing for the Most Challenging Race of Your Life

The Race to Get Pregnant
How Running Affects Fertility

Running Reinforcements
Stretching, Strengthening, and Cross-Training

Nutrition
Eating for Two on the Run

The First Month
Stomach Doing Flip-Flops? It Must Be Love (or Pregnancy)

The Second Month
Sore Breasts and Snug Shorts

The Third Month
The Word Is Out

The Fourth Month
Welcome to the Honeymoon

The Fifth Month
You and the Buddha

The Sixth Month
Running Strong

The Seventh Month
Remodeling Your Running Program

The Eighth Month
Front-End Loaded

The Ninth Month
Desperately Seeking the Finish Line

The Fourth Trimester
Running and Beyond

This book wouldnt be a book without the input of many experts. First, thanks to the athletes who shared their prenatal running stories and advice: Kristin Alexander, Shannon Avery, Jill Bagley, Lauri Brockmiller, Karen Cofsky, Lynda Del Missier, Joy Gayter, Wendy Gellert, Kelly Gerlach, Linda Gill, Judy Gower, Susie Graves, Lisa Keller, Laura Kennedy, Diane Krapf, Liz Lincoln, Blythe Marston, Leanne Molinero, Geri Sorenson, Nora Tobin, Mcaire Trapp, and Nanette Zeile.

Special thanks to my friends who granted me interviews and were kind enough to read and critique the manuscript, specifically Melissa David, who provided insight into twin pregnancies and C-sections; Catherine Plichta, who made me laugh until my stretched-out belly ached; and Alden Bumstead, a friend of Catherines who critiqued my first draft without ever having met me. To Christine Cornell, prenatal water fitness instructor and yet another friend of Catherines, who answered all my questions on water exercise. To Thelma Robinson, R.N., M.S.N., P.N.P., fellow author, medical expert, and cheerleader for this project.

Thanks to the many fitness, medical, and nutrition experts I consulted, all of whom gave generously of their time: Cindy Bonney, certified nurse-midwife at the Alaska Womens Health Services in Anchorage; Jay Caldwell, M.D., director of the Alaska Sports Medicine Clinic in Anchorage; Nancy Clark, R.D., author of Nancy Clarks Sports Nutrition Guidebook and nutrition counselor at SportsMedicine Associates in Brookline, Massachusetts; Geralyn Coopersmith, C.S.C.S., exercise physiologist and owner of Physique Fitness in Ridgefield, Connecticut; James Douglas, M.D., reproductive endocrinologist in Plano, Texas; Elizabeth Joy, M.D., a sports medicine physician and team doctor at the University of Utah in Salt Lake City; Robert E. Keith, R.D., Ph.D., professor of nutrition and food science at Auburn University in Alabama; Debra Kristich-Miskill, certified nurse-midwife at the Anchorage Womens Clinic; Carol Mitchell-Springer, M.D., of the Alaska Womens Health Services in Anchorage; Ingrid Nygaard, M.D., associate professor of obstetrics and gynecology at the University of Iowa; James Pivarnik, Ph.D., professor of kinesiology and osteopathic surgical specialties and director of the Human Energy Research Laboratory at Michigan State University in East Lansing; Sherman Silber, M.D., director of the Infertility Center of St. Louis and author of How to Get Pregnant with the New Technology; Judy Van Raalte, Ph.D., professor of psychology at Springfield College in Massachusetts; Frank Webbe, Ph.D., professor of psychology at Florida Institute of Technology in Melbourne and president of the Running Psychologists; Jan Whitefield, M.D., of the Alaska Womens Health Services in Anchorage; and L. A. Wolfe, Ph.D., professor of exercise physiology at the School of Physical Health and Education at Queens University in Kingston, Ontario.

Special thanks to Patty Kulpa, M.D., sports gynecologist in Gig Harbor, Washington, for granting me numerous interviews; to Joy Backstrum, physical therapist at the Physical Therapy Place in Anchorage, for educating me and demonstrating ways to remain injury-free during pregnancy; and Kathy Hanuschak, R.D., of Allentown, Pennsylvania, for desgining the menus.

To James F. Clapp III, M.D., emeritus professor of reproductive biology at Case Western Reserve University and research professor of obstetrics and gynecology at the University of Vermont College of Medicine, for answering my questions and for his more than two decades of research into exercise and pregnancy. His informative book Exercising Through Your Pregnancy gave me the courage to run through my second pregnancy.

Thanks also to Paul Henry Danylewich, director of White Tiger Street Defense in Montreal, Quebec, author of Fearless: The Complete Personal Safety Guide for Women