In case you missed the first & second trimester updates they are here:
Running in the first trimester: https://run4prs.co/2020/04/19/running-in-the-first-trimester-round-2/
Running in the second trimester: https://run4prs.co/2020/07/18/running-in-the-2nd-trimester-round-2/
During my first pregnancy with my son in 2017, I ran until the day I went into labor at 39 weeks. We didn’t go far, and we didn’t go fast, but we were still doing it! I am writing this while still currently in the 3rd trimester with my second child (daughter) due in October 2020.
The 3rd trimester is the most challenging for running. If you have ran consistently through the first 27 weeks of pregnancy, the first few weeks of the 3rd trimester are not too much more challenging. Things start to really head south for most runners after week 31-32.
During the first week of the 3rd trimester baby is only 2lbs. The baby will now start to grow by 1lbs every other week. This is the time the baby will be putting on the most weight in the shortest amount of time. The rapid weight gain means you stomach will expand, abs will completely separate for babe, and the pressure on the pelvic floor can be a lot to handle.
Running will be putting extra weight on your back, hips, and pelvic floor. Most runners have to cut down drastically or stop during this trimester.
First pregnancy, I was consistently running 60 miles per week during my first trimester. I ran 50-45 miles during my second trimester, then cut down during 3rd trimester. My running mileage was as followed:
28 weeks- 40 miles
29 weeks- 40 miles
30 weeks- 40 miles
31 weeks- 40 miles *23:35 5k race @ 31.5 weeks pregnant
32 weeks- 37 miles
33 weeks- 34 miles
34 weeks- 15 miles
35 weeks- zero miles back injury
36 weeks- 10 miles
37 weeks- 12 miles
38 weeks- 10 miles
39 weeks- 5 miles
In retrospect, I did too much during that 8th month with caused some back pain and injuries that could have been avoided. This time, I want to cut back before I have to and avoid any injuries that may occur.
28 weeks- Still hanging onto 40 miles per week
Still feeling pretty good & ran one of my fastest 10 milers of pregnancy this week outside at 8:25 per mile avg. Still running 6x per week and 40 mile weeks! I’m up about 30lbs at this point which is more than my first pregnancy but still 15lbs from my delivery weight with Chase. I am feeling a lot stronger this time. I think the strength training and daily yoga are helping me feel good for longer.
Tuesday- 10 miles @ 8:25 pace + LIFT
Wednesday- 7.5 mi @ 9:30 pace + LIFT
Thursday- 6.2 mi @ 8:09 avg
Friday- 7 mi @ 9:20 avg + LIFT
Saturday- 5.3 mi @ 9:07 avg + LIFT
Sunday- 4 mi @ 9:30
TOTAL- 40.5 miles
29 Weeks- Starting to feel harder
13.1 miles ran on Tuesday!! Longest run ever this far along. Baby is 2.5lbs & definitely feeling the added weight! Running is getting more challenging. On top of that, I am getting more braxton hicks contractions during the day and night. I am not sleeping more than a few hours at a time at night because of having to pee or just being uncomfortable.
Tuesday- 13.1 mi @ 9:32 avg + LIFT
Wednesday- 6.5 mi @ 9:20 avg + LIFT
Thursday- 5.3 mi @ 8:25 avg
Friday- 7 @ 9:00 avg + LIFTING
Saturday- 5.3 avg + LIFTING
Sunday- 5.2 avg + LIFTING
TOTAL- 40 miles
30 Weeks-Mile 20 of pregnancy marathon
Baby is almost 3lbs. I feel the weight for sure. More back discomfort during day to day life. Running still feels pretty good while I’m doing it & after. I’m doing a lot more treadmill running because it’s less impact, not as hot as outside, and bathroom nearby!
Tuesday- 11 mi @ 9:22 avg + lifting
Wednesday- 6.5 @ 9:15 avg + lifting
Thursday- 5.1 @ 8:02 avg
Friday- 5.3 mi @ 9:05 avg + Lifting
Saturday- 5.5 @ 8:40 avg + Lifting
TOTAL- 41 Miles
31 weeks- Lowering the mileage!
Still running 6x per week but cutting back mileage as things obviously become harder at 8 months pregnant! I had a back injury during weeks 34-36 with my first pregnancy, so I am hoping cutting down on miles can help me avoid that. Baby is just shy of 4lbs and it definitely feels like she is getting stronger with the punches/fetal movement I am feeling. I feel further along than I am or she is just WAY bigger and stronger than Chase was at this point lol
Monday- REST DAY
Tuesday- 11 mi @ 9:10 pace + LIFTING
Wednesday- 7.4 mi @ 9:10 pace + LIFTING
Thursday- 6.2 @ 8:37 pace
Friday- 6.2 @ 9:00 pace + LIFTING
Saturday- 5 miles @ 8:40 pace + LIFTING
Sunday- Rest Day
TOTAL- 36 miles
32 weeks- Whoof! Getting Harder!
Baby is 4lbs this week. I am in my 8th month of pregnancy!! Reaching the point where bending over is extremely difficult. My belly feels huge on a whole new level. Baby kicks are so intense at times they stop me in my tracks & make me grab my stomach. Not looking forward to the next 8 weeks
Monday- 7 miles @ 9:00 pace treadmill + LIFTING
Tuesday- 5 miles @ 7:49 pace + LIFTING
Wednesday- 6 miles @ 8:55 pace
Thursday- 5 miles @ 9:00 + 3 @ 8:02 pace & LIFTING
Friday- 5.1 mi @ 9:40 pace + LIFTING
Saturday- 4 mi @ 9:30 pace
TOTAL- 35 miles
33 weeks- Cutting down
Baby is just shy of 4.5lbs. Sleep has been not great the past 2 weeks from all the physical discomforts. I’ve been waking up every 1-2 hours at night. I am also finishing that my resting heart rate has really kicked up a notch. Pre pregnancy my RHR is generally 50-52. For most of this pregnancy it has hovered in the 57-60 range. These past 2 weeks it’s been in the mid to upper 60s. My body is obviously under a lot of stress in these final weeks carrying a baby at 8-9 months is no joke. Dropping mileage again this week
Monday- 8.4 mi @ 9:30 pace + LIFTING
Tuesday- 7 mi @ 9:30 pace + LIFTING
Wednesday- 4.3 mi @ 7:52 pace
Thursday- 4 mi @ 9:15 pace + LIFTING
Friday- 6 mi @ 9:20 pace + LIFTING
Saturday- 4 mi @ 9:15 pace
TOTAL- 34 miles
34 weeks- ENERGY CRASHING DOWN
Baby is just about 5lbs. I am sticking exclusively to the treadmill these days which can be super boring but it helps me stay active at least. This is the week that I got hurt during my first pregnancy and then could not even walk for 2.5 weeks so trying to listen to my body and really not overdo anything. The goal is just to stay active and feel good! My body is just feeling heavy and fatigued. I am very sore. Just needing more time to rest. Added in an extra rest day and cut the mileage a ton this week.
Monday- 8.1 mi @ 8:20 pace + LIFTING
Tuesday- 6 mi @ 9:30 pace + LIFTING
Wednesday- unplanned rest day because SO SORE!
Thursday- 5 mi @ 9:10 pace + LIFTING
TOTAL- 27 Mi
36 weeks –
39 weeks –