Running While Pregnant: Safe?

Running during pregnancy is generally considered safe, but it's important to make adjustments and listen to your body. If you're a regular runner and have your doctor's clearance, you can continue running, but you may need to slow down and reduce the intensity of your runs as your pregnancy progresses. It's not recommended to start running if you weren't a runner before your pregnancy. Running can provide many benefits for both the mother and the baby, such as improved cardiovascular health and reduced pregnancy-related complications. However, it's crucial to be cautious and consult your doctor if any complications arise during pregnancy.

Running during pregnancy is safe if you were a runner before

If you were a runner before your pregnancy, it is safe to continue running for as long as you feel comfortable. Running is an excellent form of aerobic exercise and can help you maintain a healthy pregnancy. However, it is important to prioritize your comfort and make adjustments as needed. Aim to maintain your current level of fitness rather than training for a personal record.

As your pregnancy progresses, you may need to slow down your pace and reduce the intensity or duration of your runs. You may also want to consider running fewer days per week. Additionally, your centre of gravity will shift during pregnancy, affecting your balance. To compensate for this, slow down your pace and focus on maintaining proper running form.

It is crucial to invest in good running shoes and a supportive sports bra to provide comfort and stability during your runs. Staying hydrated is also essential, as dehydration can restrict blood flow to your uterus and cause premature contractions. Be mindful of your body's changing needs and adjust your running routine accordingly.

While running during pregnancy is safe for experienced runners, it is important to be cautious and listen to your body. If you experience any unusual symptoms or discomfort, stop exercising and consult your doctor or midwife.

Running won't cause miscarriage or premature birth

Running during pregnancy will not cause a miscarriage or premature birth. This is a common misconception, and it is understandable that women are anxious about the safety of running while pregnant. However, it has been proven in numerous studies that running during pregnancy is not dangerous for the mother or the baby and has many positive effects.

The largest-ever study of running habits, which included 1,293 women, found no evidence of negative effects of running on the baby. The results showed that running during pregnancy did not affect the number of weeks babies were born or their birth weight. The study also found that continuing to run into the third trimester was safe.

Another review of 46 studies, published in the British Journal of Sports Medicine in 2019, found no increased odds of miscarriage, stillbirth, or newborn death in women who were active during pregnancy. This review analysed the impact of moderate-intensity exercise, up to 60 minutes long, and found no association between exercise volume, intensity, or frequency and the odds of fetal mortality.

Running during pregnancy has many benefits for both the mother and the baby. It can help to prevent gestational diabetes, pre-eclampsia, and excessive weight gain, while decreasing the risk of postnatal depression by 25%. It also improves a mother's cardiovascular fitness and sleep quality and reduces the risk of chronic disease for the baby.

It is important to note that the advice is not to take up running during pregnancy if you are not already a runner. Women with complications such as severe pre-eclampsia or pre-existing heart disease should not undertake moderate to intense activity. However, for women with uncomplicated pregnancies, the key message is to listen to your body and adjust your running routine as needed.

Benefits of running during pregnancy

Running while pregnant can have a multitude of benefits for both mother and baby.

Benefits for the Mother:

• Improved cardiovascular function.
• Limited pregnancy weight gain.
• Decreased musculoskeletal discomfort.
• Reduced incidence of muscle cramps and lower-limb oedema.
• Improved mood and mood stability.
• Attenuation of gestational diabetes and gestational hypertension.
• Improved endurance, muscle tone, and overall fitness.
• Reduced backaches, constipation, bloating, and swelling.
• Better sleep and energy.
• Stronger heart and blood vessels.
• Healthier pregnancy weight gain and post-pregnancy weight loss.
• Reduced risk of a cesarean section.
• May help prevent postpartum depression.
• Improved mental health.

Benefits for the Baby:

• Decreased fat mass.
• Improved stress tolerance.
• Advanced neurobehavioural maturation.
• Improved heart rate.
• Improved fetal development, including more lean muscle mass.
• Increased attentiveness.
• Heightened discipline.
• Improved memory.
• Less colic.
• Able to hold up their heads and rollover faster.

Precautions to take while running during pregnancy

Running during pregnancy is considered safe and healthy for both mother and baby, provided the mother is healthy and the pregnancy is normal. However, there are some precautions to be taken to ensure the safety and well-being of both. Here are some important guidelines to follow:

• Get medical clearance first: Before starting or continuing a running program during pregnancy, it is crucial to consult with your doctor or healthcare provider. They will assess your individual situation and advise you accordingly.
• Listen to your body: Pregnancy is not the time to push yourself or aim for a personal record. Reduce the intensity and duration of your runs if you feel exhausted, nauseous, or have trouble keeping food down. Take walk breaks, slow down, and add extra recovery days as needed.
• Choose the right footwear: Invest in a good pair of supportive running shoes to protect your ankles and joints from sprains and strains. As your feet may swell or flatten during pregnancy, consider buying a size up.
• Support your breasts: As your breasts change during pregnancy, ensure your sports bra fits well and provides adequate support. Look for wide straps and a snug but comfortable band.
• Stay hydrated: Drink plenty of water before, during, and after your runs. Pregnancy increases the body's water needs, and dehydration can restrict blood flow to the uterus, leading to premature contractions.
• Be mindful of the terrain: Your centre of gravity shifts during pregnancy, affecting your balance. Stick to even ground or paths to reduce the risk of falling. Avoid steep, uneven, or rough terrain.
• Be cautious in hot weather: Pregnant women are more susceptible to overheating. Avoid running outdoors in hot weather, and opt for a treadmill in an air-conditioned gym instead. If you do run outdoors, choose cooler times of the day, wear breathable clothing, and use sunscreen.
• Be aware of warning signs: Stop exercising and consult your doctor if you experience any warning signs such as bleeding, fluid leaking from the vagina, regular and painful uterus contractions, feeling faint or dizzy, calf pain or swelling, muscle weakness, or shortness of breath.
• Adjust your routine as needed: As your pregnancy progresses, you may need to reduce the frequency, duration, or intensity of your runs. Listen to your body and make adjustments to ensure your comfort and safety.
• Consider a support band: A pregnancy support band can help alleviate lower back pain and provide additional support for your growing belly.

Running gear and exercises

Running gear

• Wear supportive running shoes.
• Invest in a good sports bra.
• Consider buying a belly support band.
• Wear maternity running gear, such as leggings, shorts, and tops designed for runners.
• Stay hydrated.

Running exercises

• Choose incline over speed when running on a treadmill.
• Scale back your pre-pregnancy workout.
• Use the rate of perceived exertion (RPE) to monitor your intensity.
• Try interval workouts.
• Stretch gently after your warm-up and cool down.
• Hug your baby while you run or walk by exhaling deeply and "hugging" your baby with your abs.
• Avoid strenuous exercise in hot weather.
• Avoid exercises with a high risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics, and cycling.

Frequently asked questions