How to Safely Run in an Obstacle Race While Pregnant

Obstacle race and mud run are risky for pregnant women! That doesn't mean you can safely run your next Spartan Race or Tough Mudder while pregnant.

To safely take part in an obstacle race while being pregnant, you must listen to your body and not your competitive ego. You don't have to run the whole course; you can take it slow and walk. Also, look out for the excess of mud on the obstacle and skip the obstacle you are not comfortable doing. However, the most important is to call your doctor and read the following pieces of advice.

If you want to know what to wear at an obstacle race and expecting to find a real review from a real runner. Check out my clothing checklist.

Disclaimer: In this article, I will share with you the result of my research, and under no circumstance, it replaces a real doctor recommendation. You must be aware that obstacle racing is risky, and you shouldn't try it for the first time while pregnant. It's not because someone has done it that you should do it automatically. The best advise you will get is from a doctor.

Can you run an obstacle race while pregnant?

You are probably wondering if you can still participate in your next obstacle race without endangering your unborn baby. I can understand why you are on the fence right now.

Every time we open Facebook or Instagram, we can see all those pictures of super mothers who are running a marathon or a Spartan race. We get a glimpse at other people's life, and it's easy to compare.

If she does this, can I do it too?

The problem is we don't see the full background and fitness level of these women.

Stop, doubting your self and listen to your body, because everyone is unique. Every pregnancy is different. However, if you have difficulty understanding what your body is trying to tell you, ask your doctor to translate.

What you might have heard about it!

When it comes to health, everyone has an opinion and is not afraid to share it with the world. This is precisely what I've encountered while researching for this article. In every blog or forum, the same assumptions were being presented. When those questions are raised by enough people, I understand how it can start to feel like a real thing.

Here are some examples of what you might have heard:

• Running an obstacle race could cause a miscarriage
• Running is bad for your baby
• Your heart rate should never go over 140 during pregnancy
• It will take nutrients away from your baby
• Don't do abdominal work while pregnant
• You are putting your baby in danger
• And the list could go on and on...

Sure, running while pregnant is riskier than not running at all. However, numerous medical studies have explicitly indicated that you can do sport and it's not putting your baby in real danger.

What you might be wondering

Your doctor could be saying yes, but you are still insecure because of everyone's else point of view. I understand, and it's entirely reasonable to be cautious. It's your mother's instinct kicking in, and you are just trying to keep your baby safe.

The only two persons you should listen to is; your doctor and yourself. Everyone else is just as insecure as you are and they are surely no expert on the subject.

That why you should talk to your doctor

Always run the idea by your doctor before taking part in any extreme activity, such as an obstacle racing. Even mud run have their amount of risk. Make sure you consult your doctor.

Maybe you're already signed up for a race?

Obstacle races are expensive and that why I always take advantage of the early bird discount by sign up in advance. Sometimes a year before the event.

A lot of things can happen in that time...

What the other mothers think about it

During my research, I found multiple stories of women who choose to run and others who were too afraid of the risk. However, you should only listen to what the doctor had to say about the subject.

The pregnant women who decide not to participate in an obstacle race

Most of the women who decide not to participate in the race, did so because they were afraid of falling off an obstacle. Even if it was not their first obstacle race and they never got injured during a race before, they decide that the risk wasn't worth it.

On the other hand, most of the women who were already engaging in such activities stated that they would continue running and even participating in a "safer" events. For them, the risk of injury felt less prominent in a fun run or a half-marathon. Furthermore, some prefer to even run a full marathon than taking a chance at a Spartan Race.

The bottom line is they prefer to stay safe and don't take any chances, which is a noble thing to do because the first thing I would advise is to listen to your self.

Here's a woman who ran a half marathon at 29 weeks pregnant

What the race organization are saying about pregnancy

Speaking of Spartan Race, their organization are not stopping pregnant women from participating, but they don't encourage it either. They say it's unsafe for pregnant women and that they should avoid it.

As for the other events, they don't exclude pregnant women, and it's at everyone discretion if they should participate or not. As long as you are aware of the potential risk, you are the best judge to decide.

To be a 100% sure, you should contact the organization, via Facebook or Email, and let them know your situation. They might give you extra information and recommendation.

If I were in your shoes, I would want to make sure they have enough water stations, porta-potties and a medical team on site.

The pregnant women who decide to run an obstacle race

I have noticed a majority of the pregnant women who were uncertain about running decide to run anyway. Some were up to 28 weeks pregnant. Plus they engage in the most challenging obstacle race, like Spartan Race, Tough Mudder, and Rugged Maniac.

Most of them had a green light from their doctor, and that's what convinced them to go for it.

Some women felt fatigued and a bit dizzy after the race, but nothing serious. I didn't find any accident involving a pregnant woman and obstacle race.

As long as your fitness level is up to the challenge and you're not engaging in an activity you never did before, there shouldn't be an issue.

So, don't aim for a personal record. Even if you jog or walk a little, I'm sure you'll have fun. Apart from the morning sickness or the urge to pee every 5 minutes.

Here's a woman who ran a half marathon at 29 weeks pregnant

And another Spartan Race

And another one during a Savage Race

What the doctors have to say

The doctor recommends continuing exercising because pregnant women are benefiting from physical activity. However, obstacle racing is more than exercising, and it's more dangerous than running on a treadmill. Still, no doctors are claiming that you were putting your baby at risk by running.

The benefits of exercise while pregnant

Numerous studies have proven that exercise during pregnancy is beneficial to the women and her baby. It decreases the risk of preeclampsia and hypertension. It has also been linked with a higher tolerance for labor. Exercising will strengthen your pelvic floor, which will be useful for labor and delivery. Run like a Spartan, deliver like a Sparta. Aroo!

The benefits are not only for the mother but also the unborn baby. It can increase the baby's stress tolerance and decreased its fat mass.

You probably already know about the benefit of exercise and what you really want to know is if you can do intense activities, like running a Spartan Race.

Intesense exercise and obstacle race

The doctors recommend to pregnant women to abstain from getting involved in intense exercises only if they were not doing it before.

Intense activity is usually described as a 60% to 84% heart rate and anything above this intensity as not been study. Since it never been well studied, it will be a wise decision to take it slow and not trying to do a personal record.

Also, you must consider that your balance will be altered after the 16 weeks of your pregnancy.

The doctors are strongly advising to take it easy and be mindful while doing exercise. Also, you should not do any new activities that may stress out your body. Don't push your self over your limit. Focus on the enjoyment of the experience, because what you are doing is extraordinary.

It's not because you have a baby growing inside of you that you can take him for a run.

Note: Did you know that while pregnant, your body produces a hormone meant to lubricate your joints. It decreases the risk of injuries and makes labor easier.

Running and been healthy

Maybe you heard someone tell you that pregnant women should keep their heart rate to a maximum of 140 beats per minute. In fact, this recommendation has been given by real doctors, but it was not based on anything concrete. Since1994, this restriction was withdrawn, because exercising in pregnancy is now know to be beneficial. Today, there's no maximum heart rate recommended.

Another information given to women who were asking if they should continue running is to stop exercise because it will steal nutrients from the baby. In reality, your baby is going to get every nutrient needed, and it will be you who could suffer from a drop in your nutrient stocks.

Finally, if you experience pregnancy-related complications or any sign of pain or dizziness you have to stop exercising immediately. But that doesn't mean you have to give up exercise for the rest of your pregnancy.

Doctors are saying to stay hydrated and keep breathing, but without any sign of trouble, you could continue running.

The potential risk in obstacle race or mud run

Even if running is beneficial to pregnant women, by stimulating the blood flow (oxygen and nutrients) to the developing fetus, you must take it easy on the course. Being pregnant means your breathing and your balance can be affected, plus you must stay hydrated. My advice is to listen to your body and not your ego.

The more you are close to your due date, some obstacle could become challenging and even too difficult. Especially if you are attending a Tough Mudder event. The obstacles at Tough Mudder, such as the ice bath or the electric shock, probably should be avoided by pregnant women. Also, I can't imagine jumping off a 12 feet walls a while being 28-weeks pregnant.

Most obstacle race will have some sort of crawling obstacle, which can also be difficult with a baby-on-board.

In my opinion, the mud is the real threat to pregnant women. First, it makes every obstacle slippery, and therefore increase the risk of falling while running or crossing an obstacle. Also, the mud could contain bacteria and virus from animal feces.

The precautions you should take during the run

You are probably already careful while participating in an obstacle race, but you should take the extra steps to stay safe.

1. Always be careful with the mud

Apart from always checking the obstacle for the excess of mud, you must be particularly careful when going into the water. Like a said previously, infections have and could happen because of the mud.

The risk of bacterial or viral infections is very small, but I understand how frighting it could be to a woman carrying a fragile life inside here. My advice would be to avoid ingesting any muddy water and avoid touching your eyes or mouth during the race. After, the race makes sure to rinse off with clean water, especially if you are heading to the food stand.

But what if your unlucky and you catch an infection? I wouldn't worry too much because in most case it resolves by itself within a day or two. Simply, prevent dehydration by drinking lots of water to and check for more severe symptoms.

The chance you contact such infection during a mud run is almost zero. You probably have more chance of being infected by touching a shopping cart or the ATM.

2. Check the obstacles

During the race, if you feel uncomfortable with one obstacle, just bypass it and continue your race. If you are running a Spartan race, you'll have to perform the 30 mandatory burpees (which can be shared with your running buddy), but all other races have no penalty for obstacle skipping.

I would advise you don't run alone, and you ask for help for the more difficult obstacle. Especially for climbing extra-tall walls.

3. Use a support belt

Some mothers-to-be have been using a support belt to make the running less difficult. Pregnant racers who had developed back pain, found this belt very helpful when it comes to running or lifting a heavy object. It also prevents symptoms from sciatica to appear during the race.

4. Take care of your health

One of the advice that came from all doctors and women who run an obstacle race was to stay hydrated. Dehydration is inevitable, and it can happen even faster when pregnant. The last thing you want is being dehydrated in the middle of the course and start to have a contraction. It is proven that dehydration can cause preterm labor. So check the race details to see if water stations will be available on the course or get your self a hydration pack. If you run with your partner, make him carry the hydration pack with the electrolytes. It will be his humble contribution ;)

At this point it pretty evident that you must listen to your body. If you decide to run, don't over exert yourself and stay hydrated. If you feel something wrong, sit down and take a break. If something is not right, your body will tell you. You just need to be a good listener, not an overachiever.

You should take every day as it comes and sees how you feel on the week before the race.

If you don't feel comfortable doing the race, postpone the race for next year. Most races have the option to transfer your entry to a future event. If you want to sell or give your pass to someone else, check with the organization first. Some events don't allow transfer to another race, and some will allow it but until a date limit.

Since every woman is different, you should not make a decision base on other women experience. Take an appointment with your doctor and make sure you don't have pre-conditions that would put yourself at risk.

P.S. If you want to know what to wear at an obstacle race and hoping to get genuine advice from a real runner. You should check out this my clothing checklist.

I have hand picked this racing gear because I'd used each item in different obstacle races and mud runs. Plus, I'd confirmed my selection with my fellow OCR runners. With all their insights and my own experience, I've built this list of the most helpful gear to bring at an obstacle race.

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