Pregnancy and returning to competitive sport

A scientific and personal perspective

During my first pregnancy, I shared a few testimonials with you. I spent a long time thinking about what relevant and useful information I could share during my second pregnancy and am delighted that a very exciting study was recently published, the results of which I would like to briefly present to you and then go on to share my personal experiences.

The study “Impact of Pregnancy in 42 Elite to World-class Runners on Training and Performance Outcomes” published by a group of Canadian researchers (F. Darroch, et al.) was conducted to characterize and quantify the experience of pregnancy in relation to training, injury and race outcomes in elite to world-class middle and long-distance runners. It is the first study with a significant participant sample of elite runners to outline training before, during and after pregnancy, and the first study to statistically analyze competition-based performance outcomes before and after pregnancy. Running volumes and speeds slowly decrease over the course of pregnancy. The lowest training level in the third trimester was still ~2.3 times higher than the recommended 150 min/week given in international guidelines, with 300 to 350 min of total training per week.

The participants reported a significant decrease in moderate to high-intensity training throughout their pregnancy, while the low intensities were maintained. Running at higher intensities causes significantly higher mechanical stress compared to running at lower intensities. Therefore, pregnant runners can continue their running training at lower speeds or choose “low impact” training to prevent typical injuries to the lower back, pelvic girdle and pelvic floor as pregnancy progresses.

In this study, it was shown that the cumulative weekly training volume (minutes/week) was almost maintained throughout pregnancy, as cross-training (other sports) increased at the same time as running volumes decreased. Most women returned to running about six weeks after giving birth and they were back to about 80 percent of their pre-pregnancy training load about three months after giving birth.

For the first time, the scientists were able to confirm, based on 2,703 race results, that the 60% of participants who intended to return to the same level of performance after pregnancy were able to regain their pre-pregnancy performance on average in the first one to three years after giving birth. 46% of these runners were even able to improve their performance after giving birth. In fact, there are reasons to believe that some physiological aspects of pregnancy could positively influence performance, such as the increase in blood volume and cardiac output.

However, half of the participants suffered injuries during the first three years, which significantly delayed their return to competitive sport. Most of the injuries were musculoskeletal in nature. The authors of the study cite the return to competitive sport too quickly as the main reason and emphasize the need for professional and individual support for the return to sport in relation to the type of birth, breastfeeding, performance goals and training requirements. They recommend multidisciplinary teams consisting of physicians, coaches, physiotherapists, nutritionists, strength and conditioning specialists to provide expertise on the stages of conception, pregnancy, postpartum and return to competitive sport. The authors recommend that competitive athletes have an open dialog with their multidisciplinary team during pregnancy and postpartum to create individualized and realistic schedules and progressions. For example, the timeline for returning to training and competition levels after a surgical delivery or C-section differs significantly compared to a spontaneous vaginal birth without complications.

Conclusion of the study

I can confirm the results of the training volumes from my first and now progressing second pregnancy. I gradually reduced the volume and intensity of my running until I stopped running at all in the last two months of my first pregnancy. Back then, the position of the baby triggered a nerve in my pelvis and I had severe pain in my pelvis and thigh. On the other hand, I was still able to swim and cycle really well and was able to do both without any problems until the final delivery.

It’s great to see in black and white that it is theoretically possible to return to competitive sport on an equal footing. There are many case studies that confirm this. In practice, however, things can look different. It’s difficult to plan what your baby’s temperament and needs will actually be like. I too have always set myself goals for the time after pregnancy. After many years of triathlon, I wanted to concentrate fully on running and wanted to run my first marathon in a good time after 1.5 years postpartum and thought that I would breastfeed for a maximum of 6-8 months so that I could then be a little more flexible again. I didn’t take into account the temperament with which our little girl would be born and that she wouldn’t accept a bottle, pacifier or cuddly blanket, but wanted to be breastfed and only wanted to fall asleep with me, which she demanded very vehemently. In the end, I breastfed her for 19 months and only now, at 21 months, is she slowly accepting it when her daddy puts her to bed. At night, however, I am the one who is asked and she still wakes up 3-4 times to check whether she feels safe and secure.

Of course, I imagined it would be easier at first and thought that I would have more time for myself, be able to train in a structured way again more quickly and take part in events and competitions. Of course I had my doubts. Of course I was sad at times. Of course I compared myself to other mothers who quickly got back into competitive sport and I would be lying if I wasn’t a little bit jealous. BUT I also quickly learned that I can’t control everything in life. With the birth of our child, we can and must leave behind a little of the madness and competition that we experience in everyday life. A child doesn’t need much in the first few years, but there should be no shortage of love, affection and time from parents. You can’t imagine how proud we are of our little girl. She has a mind of her own, she is incredibly assertive and has energy for two. I’m looking forward to accompanying her on her journey and I’m sure that great things are waiting for her.

During my second pregnancy I now usually manage to do at least 40 minutes of sport a day (often more at the weekend).

I enjoy every minute I can spend in my running shoes and I’m sure I’ll be doing more in the coming years.

My goals are not going anywhere 🙂