Running When Pregnant - All Your Questions Answered

During pregnancy, your body undergoes a huge amount of change. So, you might be wondering if you can go running when pregnant - and if it's safe to do so.

Ultimately, you should always follow your doctor's advice about exercise when pregnant, since everyone is unique. That said, we have answered a number of common questions mothers-to-be have about working out.

Can I run while pregnant?

Yes, generally speaking it is safe to run while pregnant. In the UK, the NHS recommends that pregnant women should aim for 30 minutes of light exercise per day (that includes running, as well as walking, aerobics, or other kinds of light cardio). If you regularly went running before becoming pregnant, then it’s usually fine to continue.

However, if you haven't done much running before, now is probably not the best time to start. Instead, consider taking up another form of exercise such as walking or light aerobics.

Can running affect early pregnancy?

Not normally. So long as you are doing fairly light exercise and listen to your body, then running is unlikely to risk your early pregnancy. As always, there are caveats here - if you notice that you are feeling very out of breath, are having heart palpitations, or start bleeding, then stop immediately.

What are the benefits of running while pregnant?

There are several potential benefits that come from running while pregnant. These include:

• Exercising regularly during pregnancy can lead to an easier labour, according to one study in Spain 

• Research suggests that women who exercise during pregnancy are less likely to experience gestational diabetes

• Running while pregnant can also help alleviate issues such as constipation

• Running is associated with various mental health benefits

Are there any risks to running when pregnant?

Although running when pregnant is generally safe, there are certain things to watch out for:

• You need to be especially vigilant to the risk of injuries from trips or falls -  some mums-to-be prefer running on treadmills to reduce the risks of trips and slips that come with outdoor runs

• When you are pregnant your centre of gravity changes, so you might find that you lose balance more easily

• Pregnancy often comes with a range of aches and pains, and running can exacerbate these

Are there any signs you should stop running while pregnant?

If you experience any of the following symptoms when running while pregnant, then you should stop immediately and speak to your doctor:

• Difficulty breathing

• Dizziness

• Chest pain

• Heart palpitations or the feeling your heart is racing

• Vaginal bleeding

• Stomach pains

• Uterine contractions

Always listen to your body when you are running while pregnant. If you ever feel any discomfort, stop immediately.

How to go running while pregnant?

If you are pregnant and would like to keep on running, then it is important to recognise that you won't be able to run as easily as you could before. Many mums-to-be reduce the amount they run and focus on maintaining general fitness, rather than trying to smash PB’s.

Here are some tips on how to go running while pregnant:

• Focus on time rather than distance or speed. Run at your own pace for 10, 20 or 30 minutes – whatever feels right.

• Always listen to your body, and if you are feeling sick, dizzy, or are having heart palpitations, stop immediately.

• Do the talking test. When you are running, you should be able to maintain a conversation with your running partner (or be able to sing if running alone). If you are out of breath, then it's time to slow down.

• Aim to run on flat, predictable surfaces along routes that you know, during daylight hours. You might find it harder to balance when running while pregnant, and of course a trip or slip could have more serious consequences right now. 

• Don’t run in high or exceptionally low temperatures, and make sure you stay hydrated.

Running during your first trimester

Many women suffer from morning sickness during the first trimester, so the idea of running is often very unappealing. That said, if you find your morning sickness is manageable, then it’s often easiest to run during this period as your body shape may not have changed so much yet.  

Running during your second trimester

As the second trimester begins, some women’s morning sickness clears up, so you might find you have more energy and feel ready to exercise again. Take it slow (especially if you’ve not been running for a few weeks), and if you notice any discomfort or pain, stop immediately.

Running during your third trimester

Research shows that even among professional athletes, most women choose to stop running during the third trimester due to the aches, pains, and lack of energy. Once again, it's all about listening to your body and avoiding unnecessary exertion. All the same, if you feel able to, take it slowly, mixing running with walking - and take special care to keep your balance.

General tips for running when pregnant

Here are some extra tips for running when you are pregnant:

• Make sure that you warm up properly before any run 

• As mentioned above, now is not the time to focus on speed or distance. Instead, focus on running enough to get a reasonable amount of exercise each day

• You may want to invest in a new pair of running shoes which will give you more support - especially as you gain extra weight

• Some mums-to-be notice their feet appear to get longer or wider, so you might want to buy running shoes a half size up

• Check the soles of your shoes; the tread should provide plenty of grip, so you avoid slipping

• As your breasts grow, consider buying a larger sports bra – it’s not uncommon to go up a cup size or even two

• You might also want to purchase some slightly larger running tops and bottoms as your body changes shape

Ultimately, you and your baby's health is the most important thing. If you find that you can run while pregnant without any serious discomfort, then that is great. However, if you notice any serious pain, breathlessness or other discomfort, then listen to your body and stop. If you’ve got any questions, contact your midwife or doctor.