Running During Pregnancy: Tips and Exercise Advice to Safely Run While Pregnant
Running during pregnancy has become increasingly popular, with more moms-to-be staying active while expecting. From elite runners like Stephanie Bruce training through pregnancy to the New York Marathon introducing on-course lactation tents for new mothers, it's clear that running can be a lifelong activity—even during pregnancy.
But is it safe to run while pregnant? According to the American College of Obstetricians and Gynecologists (ACOG), exercise during pregnancy, including running, is not only safe but also highly beneficial for most women. ACOG recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity per week to promote health and reduce complications.
Always consult with your doctor before beginning or continuing your running routine to ensure it’s safe for your individual pregnancy. Read more to learn about how to stay running when you’re expecting.
Is It Safe to Run While Pregnant?
Running during pregnancy can be a fantastic way to stay healthy and active—provided you were already a runner before pregnancy. For those new to running, this might not be the best time to start due to the physical demands of the sport. However, for experienced runners, maintaining your routine at a moderate intensity level can help support your health throughout pregnancy.
Benefits of running during pregnancy include:
- Lower risk of gestational diabetes and hypertension.
- Improved cardiovascular health for both mom and baby.
- Reduced stress and better sleep quality.
If you’re unsure whether running is right for you, speak to your healthcare provider for personalized advice.
Looking for support to stay active while pregnant? Reach out to AgilePT to learn how we can help you meet your goals.
Body changes in pregnancy
If you’re hoping to keep running during pregnancy, it’s important to recognize changes the body will go through that could impact your training:
- Posture and form changes: As the belly grows, the low back arches and the body’s center of gravity shifts forward. This can lead to changes in normal running posture, gait, and comfort.
- Relaxin: this hormone gets a bad reputation as the culprit for many pregnancy-related aches and pains, but it serves an important purpose! It helps to “relax” the ligaments around the pelvis to make room for a growing baby. You may notice feeling more flexible while stretching, or notice some pelvic pain during a run as your body adjusts.
- Cardiovascular changes: a pregnant person’s blood volume can increase by 45%, which will also increase their heart rate. As a result, heart-rate based training may no longer be an accurate measure of effort level.
3 Major Benefits of Running During Pregnancy
Running during pregnancy offers numerous benefits that go beyond maintaining physical fitness. Here’s why it’s worth keeping up your routine if it’s safe for you:
The physical benefits of exercise
Regular running can improve your cardiovascular health, helping your body adapt to the increased demands of pregnancy. It can also reduce the risk of complications like gestational diabetes and hypertension, which are common concerns for pregnant women. Additionally, staying active helps strengthen key muscle groups, including the pelvic floor, which can ease labor and promote a faster postpartum recovery.
The mental and emotional benefits
The mental benefits of running are just as significant. Exercise during pregnancy has been shown to reduce stress, improve mood, and enhance overall sleep quality. The release of endorphins during a run can help you feel more energized and emotionally balanced during this transformative time.
The long-term benefits
Keeping active during pregnancy not only benefits you but also your baby. Studies suggest that moderate-intensity exercise like running can support your baby’s healthy growth and development. Plus, staying in shape makes it easier to return to running and other physical activities after your baby is born.
When to Stop Running While Pregnant
Even if you’ve been running regularly, there may come a time during your pregnancy when continuing to run is no longer safe or comfortable. It’s important to listen to your body and adjust as needed.
Are you experiencing physical discomfort or pain?
Running during pregnancy should not cause pain. If you start experiencing pelvic pain, lower back pain, or discomfort in your joints, it’s a signal to slow down or stop altogether. Your body is going through many changes, and it’s okay to take a break.
Check for these serious warning signs
The American College of Obstetricians and Gynecologists has outlined several warning signs to stop exercising immediately. These include:
- Vaginal bleeding.
- Dizziness or lightheadedness.
- Fluid leaking from the vagina.
- Chest pain or unusual shortness of breath.
- Uterine contractions or abdominal cramping.
If you experience any of these symptoms, stop running immediately and consult your doctor.
Alternative exercises
If running no longer feels right, consider other forms of low-impact exercise to stay active. Walking, swimming, and prenatal yoga are excellent options to maintain your fitness while reducing strain on your body.
The Body Changes During Pregnancy and This Can Impact Your Running
Pregnancy brings significant physical changes that can affect your running routine. Here are some key adjustments to be aware of:
Your posture and center of gravity changes
As your baby grows, your center of gravity shifts forward, and your lower back may arch more than usual. These changes can affect your running posture and gait, so consider focusing on maintaining good form to reduce discomfort.
The relaxin hormone kicks in
The hormone relaxin loosens your ligaments to prepare your body for childbirth. While this is a natural and necessary change, it can lead to pelvic instability or discomfort while running. Exercises that strengthen the pelvic floor and stabilizing muscles can help.
There are cardiovascular adjustments
Pregnancy increases blood volume by about 45%, which also raises your heart rate. As a result, heart rate-based training may not be reliable during this time. Instead, use the “talk test” to gauge your effort level—if you can chat comfortably but not sing, you’re exercising at the right intensity.
6 Tips for Running Safely During Pregnancy
Running during pregnancy can be a rewarding way to stay active, but it’s important to adapt your routine to prioritize safety and comfort. Below are six practical tips to help you run safely during this time:
1) Modify your running routine
Pregnancy isn’t the time to aim for personal records. Shift your focus to maintaining a consistent but comfortable level of activity. Use tools like the “talk test” to ensure your exercise stays at a moderate intensity. You should be able to chat with a running partner but not sing a song. Avoid pushing yourself to the point of exhaustion, especially as your pregnancy progresses.
2) Try strength training
Incorporate strength training 2–3 times a week, as recommended by ACOG, to prevent injuries and reduce discomfort. Focus on:
- Glutes and hip adductors for pelvic stability.
- Abdominal muscles to support your growing belly.
- Pelvic floor exercises to manage added pressure on your lower body.
3) Use supportive gear
Invest in a belly band or compressive maternity leggings to support your abdomen during runs. Pair these with a supportive sports bra, breathable clothing, and high-quality running shoes to enhance comfort. Additionally, wear loose-fitting clothing to stay cool, and don’t forget to hydrate, especially in hot or humid conditions.
4) Hydrate and fuel properly
Pregnancy increases your body’s need for hydration and calories. Drink plenty of water before, during, and after your runs to avoid dehydration, which can lead to cramping or dizziness. Additionally, ensure you’re eating enough throughout the day to fuel your body and baby. A light snack with carbohydrates and protein before running can help maintain your energy levels.
5) Warm up and cool down
Take extra time to properly warm up your muscles before starting your run. A dynamic warm-up routine, including gentle stretches and mobility exercises, can reduce the risk of injury and prepare your body for movement. After your run, spend time cooling down with slow walking and static stretches to promote recovery and ease tension in your joints and muscles.
6) Pay attention to your body’s signals
Listen to your body and don’t ignore signs of discomfort or fatigue. If you feel pain in your pelvis, lower back, or joints, slow down or take a break. Similarly, if you experience dizziness, nausea, or shortness of breath, it’s time to stop running and consult your doctor. Pregnancy is a time to prioritize your well-being over pushing through discomfort.
Don’t let aches and pains slow you down. Get in touch with AgilePT for tips and exercises to support your pregnancy running journey.
Running by Trimester: What to Expect
First trimester
In the early weeks of pregnancy, you may feel fatigued or experience nausea, which can make running challenging. Adjust your pace as needed and prioritize rest if you're feeling low on energy.
Second trimester
Many runners feel a renewed sense of energy in the second trimester. However, as your center of gravity changes, focus on maintaining good form and wearing supportive gear. Incorporate pelvic floor exercises to help with the added abdominal pressure.
Third trimester
Running in the third trimester may become more difficult due to the extra weight and pressure on your bladder. Consider run/walk intervals or other low-impact exercises to stay active without overexerting yourself.
How to Return Safely To Running Postpartum
After giving birth, your body needs time to heal. Avoid rushing back into running too soon, especially if you’ve had a cesarean section or experienced pelvic pain during pregnancy. Gradually rebuild your strength with the guidance of a healthcare provider or physical therapist.
We've also written this article all about postpartum running, so do give this a read over beforehand!
Talk to Your Doctor About Running During Pregnancy
Before starting or continuing your running routine, consult your healthcare provider to discuss any potential risks or pregnancy complications. Ask about:
- Your specific fitness level and how it may affect running during pregnancy.
- Signs to watch for that indicate you should modify or stop running.
- Postpartum recovery plans for returning to physical activity.
In summary:
Running during pregnancy is a great way to stay active and enjoy numerous physical and mental health benefits. By listening to your body, making adjustments as needed, and consulting your doctor, you can safely maintain your routine and support your health throughout your pregnancy.
If you experience aches, pains, or have specific concerns, reach out to one of Agile’s running physical therapists for personalized guidance. We’re here to help you stay active and comfortable at every stage of your pregnancy!
Reach out to one of Agile’s running team members for individualized guidance to help keep you running during this time!