Running During Pregnancy
If you were a runner before becoming pregnant, you may keep running as long as you modify your routine as your belly grows. This is not the time to start a jogging regimen if you were not a runner before becoming pregnant.
These ten suggestions can help you and your unborn child stay safe while running during pregnancy. Download our Complete Running Guide for Moms for more detailed instructions.
#1: Snack Smart and Stay Hydrated
Eat a snack that contains complex carbohydrates, protein, and a small amount of fat one hour before going out. For every fifteen minutes of activity, consume around one cup (eight ounces) of water. Please read the pregnant and lactation runner’s diet as well.
#2: Know When to Stop and Seek Help
If you have any of the following symptoms, stop exercising and get help from a doctor:
- Vaginal bleeding
- Frequent painful contractions
- Amniotic fluid leaks
- Headache, dizziness, or chest discomfort
- Muscular weakness, calf pain, or swelling
In general, pay attention to your body! Go over all of our workout recommendations for pregnant women.
#3: Use the Conversation Test
One of the simplest methods to assess what is too much or too little effort is to use the conversation test. You are likely in the sweet zone and not overdoing it as long as you can converse while jogging. Use the rate of perceived effort to determine your degree of intensity.
#4: Avoid Hot and Muggy Conditions
Steer clear of hot and muggy conditions. Please review our fit pregnancy recommendations if you work out for more than 45 to 50 minutes a day.
#5: Don’t Skip Stretching and Strength Training
Stretching and strength training are essential parts of running during pregnancy. These practices help avoid injury by maintaining strong, flexible muscles. Try our pregnancy exercises as an addition to your jogging regimen.
#6: Running Daily for Regular Runners
Running is an aerobic activity that you can undertake daily if you were running daily before becoming pregnant. Cardiovascular exercise, also known as aerobic exercise, is designed to increase the fitness level of your heart, lungs, and circulatory system. Cardiovascular benefits continue even 6–12 months after delivery.
#7: Manage Pelvic Pressure and Comfort
Later in pregnancy, pelvic pressure and discomfort may limit your ability to run. For comfort, consider wearing a belly band. However, be aware of when pelvic discomfort should prevent you from exercising.
#8: Understand Urinary Incontinence
Urinary incontinence, or urinating in your trousers, is not unusual. Running increases force on the legs, pelvic floor, and core. Engage your pelvic floor and transverse abdomen muscles to maintain control and reduce discomfort.
#9: Strengthen Core and Pelvic Muscles
Pregnancy affects the pelvic floor and deep core muscles. Include pelvic floor and transverse abdomen workouts to strengthen your core during pregnancy. Explore our core pregnancy exercises for detailed guidance.
#10: Adapt to Changes in Balance
Your center of gravity shifts as your pregnancy progresses. Some physicians may advise running outdoors rather than on a treadmill to reduce the risk of injury due to balance issues. Avoid running if you’re exhausted or feeling unsteady.
Running in Different Trimesters of Pregnancy
First Trimester
Fatigue and nausea may make it challenging to run, but even 10–15 minutes of exercise can help energize you, especially if you have other small children to care for.
Second Trimester
By the middle of the second trimester, your cardiac output has increased by 30–40% from pre-pregnancy levels. This allows for greater endurance. However, avoid overexertion and rest when tired.
Third Trimester
The hormone relaxin loosens joint stability to accommodate your growing baby, increasing flexibility but also the risk of injury. Postural changes may alter your gait, leading to a “waddle.” Stay cautious and adjust as needed to ensure safety while running during pregnancy.
We discuss marathons during pregnancy, postpartum running benefits, and more in our Prenatal & Postnatal Fitness Specialist Course. Check it out to learn more about safe and effective fitness strategies for expecting moms.