Is It Safe To Run During Pregnancy? Our Experts Have The Answers

There are a lot of opinions about the safety of running during pregnancy, but our team of prenatal fitness experts is here to clear the air. If you were a regular runner prior to conceiving and are carrying a low-risk pregnancy, there is no reason to stop running just because you’re pregnant. 

So let’s talk about why there is so much confusion and judgment around this topic, and cover what you really need to know about running during pregnancy. We reached out to our community to get your top questions on running in pregnancy and we’re answering your questions below!

Is it actually safe to run during pregnancy?

The most important consideration is, of course, your medical status. If you have a pre-existing condition or are carrying a high-risk pregnancy that makes it unsafe for you to exercise at this time, then you should follow those guidelines and avoid intensive exercise (including running). But if you have a low-risk, ‘normal’ pregnancy and are accustomed to running as exercise, then you can carry on with it!

Years ago, healthcare professionals used to advise that women should not let their heart rate get over 140 beats per minute during pregnancy. This recommendation has been disproven and today doctors will tell you it's just not true. There is no longer a heart rate limit imposed on women during pregnancy as long as they were active before becoming pregnant and do not have a 'high-risk' pregnancy.

As with any exercise, it’s really important to pay attention to how your body feels throughout. You’ll want to take extra time to warm up fully before starting your run, and take time to stretch and cool down after. During pregnancy, you can become fatigued or lightheaded more quickly than usual, so if you do feel unwell at all, be sure to slow to a walk and stop as soon as possible. Lastly, the talk test is a great tool to use during cardio workouts. You want to be able to hold an easy conversation while working out to ensure you don't get too short on breath.

Should I stop running in the third trimester?

Running throughout pregnancy is one of those things that depends on the person. Your changing shape combined with prenatal hormones can make things really uncomfortable. Some women are able to continue running through their first and second and even keep up with light jogging in the third trimester. However, other women find it too uncomfortable to continue at a running or light jog pace as their bump grows. And that’s OK! You can always switch to walking or the elliptical, which will be a bit gentler on your body overall. 

It’s important to be aware of your pelvic floor health in the later stages of pregnancy, as that is what is taking on a lot of the added weight of baby. Motions such as running can place added strain on your pelvic floor, so you’ll want to make sure you are doing your Kegels every day.

The ultimate message here is: listen to how your body is feeling. If things feel uncomfortable, that means it’s time to stop running. But if you’re able to stay relatively pain-free during your third trimester runs and enjoy them, then keep at it!

I didn’t run before I got pregnant, is it OK to start now?

If you were not running regularly before pregnancy, now is not the best time to pick it up. This goes for all prenatal exercise that is more intensive, as the best rule of thumb is to only carry on with routines that you’re familiar with. The reason is that your body will already be accustomed to those movements and conditioned for that training, so you’ll know how you should (and shouldn’t) feel. 

How long should my runs be?

This will again depend on your prior experience! Similar to the above answer, pregnancy shouldn’t be a time when you’re aiming for personal bests or longer distances. Many women find that the pace and distance of their runs decline throughout pregnancy, but that they’re still able to get a good workout in. Again, the key here is to listen to your body and what distance feels good to you.  Keep in mind that whether you’re able to run throughout your pregnancy and how far you go is not a direct reflection of your fitness level or aptitude as a runner. Our bodies are different and we react differently to pregnancy.

Is running actually beneficial to my baby’s health?

There is often the worry that running in pregnancy will cause harm to baby by shaking or disturbing them too much. It’s important to remember that you are moving around all day long, and your baby is used to that constant motion. Baby is also surrounded by the amniotic fluid, which acts as a cushioning shock absorber, so they are really well protected in there. Going out for an easy pregnancy run should not cause any harm to your baby as long as you have exercise clearance. 

Running is a fantastic full-body workout and a great way to maintain cardiovascular fitness, and that is proven to be beneficial to your long-term health, your labor outcomes, and your baby’s long-term health as well. For more on that, check out our post on How Your Exercise Routine Can Make Your Kids Healthier, Too.

Is running safe if I’m carrying twins?

Multiple pregnancies (such as carrying twins) often classify as higher-risk, and that can come with various exercise restrictions that are highly dependent on your personal medical status. In these cases, it’s really important to speak with your doctor about what level of exercise intensity is appropriate for you. 

When is the best time to go for a run? 

If you are ready to get out for a run, there are a few things to keep in mind. Due to your increased blood volume, you are more likely to overheat so it’s best that your outdoor workouts are done outside of peak sun hours. That means early mornings or later afternoons are often best. Also, drinking plenty of water, regardless of the temperature, is critical as your hydration needs are elevated at this time.

What shoes should I wear for running in pregnancy?

The shoes you wear while walking or running are really important, especially now. Apart from the orthopedic benefits, it will help you enjoy your exercise session in extra comfort and reduce potential back and knee pain. It’s important to have supportive, structured shoes with enough cushioning to take some of the pressure off your joints. 

Some women find that insoles or orthotic inserts help, as these support your arch and cushion your heel and the ball of your foot. As you progress through pregnancy, you may find that your feet actually get a bit bigger as well, so you may want to look for a pair of running shoes that are a ½ size larger than your normal size. The most important thing is to test out a pair and see how they feel as you move around in them. 

A final comment on running while pregnant

We know we say this over and over again, but as always: if any exercise makes you feel faint, dizzy or you experience spotting, stop right away and consult your doctor. Listen to your body and stay confident in yourself.

Many women run safely for a good portion of their pregnancy, while others find it’s best to switch to walking (an amazing workout in its own right) or other types of strength-building routines. Find what works for you, and run with it! (Sorry for the pun, we couldn’t resist).

If you have any more questions on running during pregnancy, leave them in the comments below and we’ll be happy to answer!

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