Jillian Reyna, Dr. Leo, & Zach Goulet Talk about Running Training & Being Active While Pregnant

Mind Body Marathon: Running, Health & Human Performance

In this episode of the MindBodyMarathon, host Dr. Leo Kormanik is joined by regular Zach Goulet and special guest Jillian Reyna, who is currently twelve weeks pregnant. They discuss topics related to women's running and health, particularly during pregnancy. Jillian, a coach for adult runners ranging from beginners to those aiming for Boston Qualifiers, shares her journey into running, which began in high school after transitioning from gymnastics. Initially motivated by a desire to meet boys, she found success in track and later competed in cross-country and track at the collegiate level.

After taking a break from competitive running post-college, Jillian returned to the sport through marathon running, inspired by a friend's interest in the Columbus Marathon. She had a positive experience in her first marathon, which reignited her passion for running. This led her to coaching, as she wanted to provide a supportive experience for others, contrasting with some negative coaching experiences she had in the past. Jillian emphasizes the joy of running beyond competition and the importance of integrating it into a healthy lifestyle. She also mentions her daughter, who is nineteen months old.

In this discussion, Jillian Reyna shares her experiences with running during pregnancy. She ran with her first child until about 26 weeks, making necessary adjustments for comfort, such as incorporating walk breaks due to bladder pressure. Jillian cherishes the connection she felt while running, often talking to her unborn child during workouts.

When it comes to exercising during pregnancy, the conversation highlights the importance of listening to one's body and adjusting activities based on individual comfort and health. Jillian's OB is supportive of her maintaining fitness, emphasizing the significance of understanding one's baseline fitness levels prior to pregnancy and making informed decisions about intensity and duration of workouts.

The conversation also touches on general guidelines for pregnant women, noting that keeping heart rates below 150 beats per minute can be a good practice. However, it's essential to consider personal health history, risk factors, and any specific medical advice from healthcare providers.

They discuss how movement can be therapeutic, especially for those experiencing nausea, as it may provide relief and distraction. Ultimately, the focus is on finding a balance that promotes well-being while ensuring safety during pregnancy. The discussion wraps up with a mention of professional athletes, like Alicia Montano, who have notably continued running during their pregnancies, highlighting the diverse experiences among women.

In this conversation, the speaker reflects on their running habits before and during pregnancy, emphasizing a low-mileage approach that has proven effective for them. They typically run three days a week, averaging 20 to 30 miles, which they find manageable alongside their responsibilities as a mother. The speaker acknowledges that they face criticism for their mileage but highlights the importance of enjoying running without the pressure of high mileage that can lead to burnout. They discuss the balance of maintaining fitness while being present for their family, recognizing that their priorities have shifted since having children.

As the speaker navigates their current pregnancy, they describe adapting their running routine to include walk intervals and lower mileage, focusing on enjoyment rather than performance. They share past experiences of returning to running postpartum too quickly, leading to discomfort and potential injury. Learning from these experiences, they emphasize the importance of patience and the need to listen to one’s body after childbirth, acknowledging the changes that occur. The speaker aims to approach this pregnancy with a healthier mindset, ensuring they can continue to enjoy running while prioritizing their well-being.

The speaker reflects on the transformative experience of motherhood, emphasizing that after having a child, both the body and mind undergo significant changes. They express regret over rushing to return to running postpartum, wishing they had instead taken the time to bond with their newborn and rest. The speaker acknowledges the societal pressure to "bounce back" after childbirth but stresses the importance of recognizing this phase as temporary. They highlight the need for mothers, especially those from competitive backgrounds, to allow themselves time to heal and adjust to their new routines without feeling bitter about the sacrifices they make for their children.

As the speaker navigates their current pregnancy, they draw on past experiences and insights to manage morning sickness and maintain an active lifestyle. They share that they are focusing on eating what their body craves during this time, often reverting to simple carbohydrates like bagels and cereal. The speaker discusses the importance of pelvic floor therapy, which they began postpartum, and how it has been beneficial in managing tightness and scar tissue from their C-section. They also touch upon their core work, noting the need to be cautious as their body changes throughout pregnancy, specifically addressing diastasis recti and the importance of strengthening the obliques. Overall, the speaker emphasizes the need for patience and self-care during this unique season of life.

The speaker discusses the importance of maintaining core strength, particularly the obliques, during and after pregnancy, and reflects on their own experience with diastasis recti. They share insights from their pelvic floor therapy, noting significant changes they felt after stopping breastfeeding, which allowed their body to tighten up as hormonal influences diminished. They also introduce their coaching business, "Rise and Rain," which emphasizes enjoying the process of personal challenges rather than solely focusing on the end goal. The speaker highlights the value of perspective in motherhood, encouraging others to appreciate their journey and remain grateful for their abilities. They offer advice to set goals and take action without waiting for the perfect moment, reinforcing the message of support and shared experiences for both mothers and their partners in navigating pregnancy and postpartum challenges.

You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M.

Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.