Pregnancy is a time filled with changes – emotionally, physically, and mentally. And for women who have always been active, particularly those who love to run, a common question arises: Can I continue running now that I’m pregnant? The short answer is – yes, in most cases, it is safe to run during pregnancy, as long as your pregnancy is uncomplicated and your doctor has given you the go-ahead.
Running, when done mindfully, can be a fantastic way to support your physical and mental wellbeing during pregnancy. However, like any other activity during this phase, it comes with its own set of considerations and precautions.
This article explores the safety, benefits, and practical tips for running while pregnant, so you can make informed decisions and enjoy a healthy, active pregnancy.
Is Running Safe During Pregnancy?
The general rule of thumb is: if you were a runner before pregnancy, it is usually safe to continue running during pregnancy. That said, pregnancy is not the time to start a brand-new high-intensity workout like running, especially if your body isn’t used to it.
The Royal College of Obstetricians and Gynaecologists (RCOG) recommends that women with a healthy pregnancy aim to be physically active most days of the week. Regular exercise, including running, can help manage weight gain, reduce pregnancy discomfort, improve mood, and even ease labour.
However, every pregnancy is different. Factors such as placenta placement, history of miscarriage, high blood pressure, or any other medical condition may require specific modifications or a complete pause in running. Always speak with your obstetrician or midwife before continuing or starting any exercise routine.
The Benefits of Running During Pregnancy
When done safely, running offers several benefits throughout your pregnancy:
1. Boosts Cardiovascular Health
Running is a great aerobic exercise that improves your heart and lung function. It helps build endurance and supports your body in adapting to the increased demands of pregnancy and childbirth.
2. Manages Healthy Weight Gain
Regular physical activity like running can help keep your weight gain within the recommended range for your stage of pregnancy. This can reduce the risk of gestational diabetes, high blood pressure, and complications during birth.
3. Improves Mood and Reduces Stress
Running releases endorphins – the body’s natural ‘feel-good’ chemicals – which can help manage mood swings, reduce stress, and combat anxiety or prenatal depression. Many mothers also find it a powerful way to reconnect with themselves during a time of constant change.
4. Supports Better Sleep
Regular physical activity helps promote better sleep quality, which can be elusive during pregnancy due to hormonal fluctuations, physical discomfort, and anxiety.
5. Prepares the Body for Labour
Maintaining strength and stamina through running can potentially support a smoother labour and delivery. Strong leg muscles and a healthy cardiovascular system may aid in managing labour pain and pushing more effectively.
What Changes During Pregnancy?
While the benefits of running are clear, pregnancy brings about several physical changes that need to be considered:
- Hormonal Shifts: The hormone relaxin, which increases during pregnancy, causes your ligaments and joints to loosen. This makes pregnant women more prone to injury, especially in the ankles, knees, and hips.
- Balance and Coordination: As your bump grows, your centre of gravity shifts, which can affect balance. Tripping and falling become greater risks, particularly on uneven terrain.
- Increased Fatigue: Your body is working hard to support your growing baby, and this often results in increased tiredness, particularly in the first and third trimesters.
- Higher Heart Rate: Pregnancy naturally raises your heart rate, so exertion during a run may feel more intense than it used to, even at a slower pace.
Understanding these changes helps you make smarter choices when lacing up your trainers.
Precautions for Running During Pregnancy
If you choose to run during pregnancy, the key is to listen to your body and make modifications as needed. Here are some essential precautions:
1. Get Medical Clearance
Before you begin or continue running during pregnancy, speak with your doctor or midwife. They can assess any risks and advise you on what’s safe for your individual situation.
2. Don’t Aim for Performance
Pregnancy is not the time to chase personal bests. Your goal is to stay active and healthy – not to increase speed, distance, or intensity. Slow down, take walking breaks, and allow your body to guide you.
3. Stay Hydrated
Drink plenty of water before, during, and after your run. Dehydration can lead to overheating, cramps, and even premature contractions in rare cases.
4. Dress for Comfort
Wear a supportive sports bra and choose breathable, moisture-wicking clothing. As your belly grows, you may want to invest in a belly support band to reduce discomfort during runs.
5. Avoid Overheating
Especially in the first trimester, overheating can be harmful to your baby. Avoid running during the hottest part of the day, and opt for cooler times such as early morning or late evening.
6. Watch Your Step
Stick to flat, even surfaces to reduce the risk of tripping or falling. Trails with rocks or uneven ground can be dangerous as your balance shifts in later pregnancy.
7. Use the Talk Test
You should be able to carry on a conversation while running. If you’re gasping for breath, slow down or take a break. Overexertion is not beneficial during pregnancy.
8. Pay Attention to Warning Signs
Stop running immediately and consult your healthcare provider if you experience any of the following:
- Vaginal bleeding
- Dizziness or fainting
- Headache
- Chest pain
- Shortness of breath before exertion
- Pain or swelling in the calves
- Decreased fetal movement
- Leaking amniotic fluid
When Should You Stop Running?
Even if you were an avid runner before pregnancy, there may come a point when running simply doesn’t feel good anymore – and that’s okay. Many women naturally switch to walking, swimming, or prenatal yoga in the later trimesters as their bodies change.
You should also stop running if your healthcare provider advises you to due to a medical concern such as:
- A high-risk pregnancy
- Placenta previa after 26 weeks
- A history of preterm labour
- Cervical insufficiency
- Pre-eclampsia or pregnancy-induced hypertension
Listen to your body, and don’t feel pressured to “push through.” You are not being lazy – you are being smart.
Alternatives to Running
If running no longer feels right, there are many other ways to stay active during pregnancy. Low-impact alternatives include:
- Brisk walking
- Swimming or aqua aerobics
- Stationary cycling
- Prenatal Pilates
- Prenatal strength training
- Stretching and mobility work
All these activities offer similar benefits to running but may be gentler on the joints and more sustainable in later pregnancy.
Final Thoughts
Running during pregnancy can be a safe and empowering choice for many women, especially if you were already a runner before conceiving. It can help you stay physically fit, mentally balanced, and emotionally energised through each trimester.
However, it’s important to approach running during pregnancy with flexibility, awareness, and care. Your body is changing, and it deserves respect, not pressure. Listen to its cues, adapt as needed, and always consult your healthcare provider for guidance tailored to your individual pregnancy. Remember, the goal is not to be a “supermum” but to support your wellbeing and your baby’s health in the most sustainable way possible. Whether you run, walk, or simply focus on breathing and stretching – it all counts towards a healthier, happier pregnancy journey.
