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Is it okay to run or jog if you're pregnant?

If the idea of spending your pregnancy lying on the sofa fills you with dread, you’re not alone. While many pregnant women take comfort in resting up ahead of baby’s arrival – and with some women having to do so for medical reasons, such as pre-eclampsia – others prefer to keep active during pregnancy, including the likes of celebrities such as Kate Hudson and Miranda Kerr.

Understandably, some exercises are fairly obviously off limits when you’re expecting (like HIIT or kickboxing), whereas others have more of a question mark surrounding them – one such workout being running. To clear things up, we chatted to a doctor and a PT about running during pregnancy (but please do remember, if you have any concerns at all during pregnancy, it’s always best to chat with your GP or midwife).

Can you run while pregnant (and is it safe to run while pregnant)?

"Yes, it is safe for women to run in pregnancy," Dr Deborah Lee at Dr Fox Online Pharmacy tells us, pointing out that in 2019 the government produced evidence-based guidelines on exactly that. "The only proviso is that the amount of exercise taken in pregnancy should be in keeping with how much exercise was normal for the woman [or expectant parent] before becoming pregnant."

Rachel Cullen, a personal trainer and Polar ambassador, agrees. "It’s important to learn about the physical and emotional changes so that you can make a fully informed decision about training during pregnancy based on what’s right for you," she explains.

How much exercise should you do when pregnant?

Going into detail about exactly how much exercise is advisable whilst pregnant, Dr Lee adds: "Just as for non-pregnant women, the recommendation is that pregnant women undertake 150 minutes per week, of moderate-intensity (MIT) exercise. This is any form of exercise that speeds up your heart and breathing, makes you feel slightly hot and sweaty, and interferes with your ability to talk – including running."

As well as running, other MIT exercises include brisk walking, swimming, cycling and dancing. Dr Lee also recommends that muscle strengthening exercises should be done twice a week – for example, lunges, squats and gentle weight-lifting. "Exercising in pregnancy has numerous health benefits," she adds. "These include reducing the risk of high blood pressure in pregnancy, improved heart and lung fitness, a reduction in excessive weight gain in the unborn baby and a lower risk of gestational diabetes."

On top of that, Dr Lee points out that "women who exercise regularly in pregnancy are thought to have a shorter labour and a reduced risk of complications."

Is there any danger to your baby if you run while pregnant?

"You don’t need to worry that the baby will be harmed by running," says Dr Lee. "The baby is cocooned in the pregnancy sac and supported by lots of fluid. They will probably even enjoy the rhythmical sensation."

Addressing concerns that running while pregnant could result in miscarriage, Dr Lee stresses that: "Running in pregnancy has not been shown to cause a miscarriage or a premature delivery." However, she emphasises that if you are already at risk of premature delivery, it’s best to discuss this with your obstetrician.

"There are some situations where running could pose a problem," the expert adds. "These include medical conditions where the mother is suffering from a heart or lung condition, after a diagnosis of pre-eclampsia, in women carrying triplets (or more babies) and where there is a known placenta previa (a low lying placenta)." In this case, seek the advice of your medical team as a priority.

How to run while pregnant safely

If you do decide to run while pregnant (and your obstetrician has given you the all clear to do so), Dr Lee advises taking the necessary precautions to ensure the safety – and comfortability – of both yourself and your little one. This includes:

• Running on firm ground, where possible, to avoid unnecessary bumping and minimise the risk of tripping or falling. This will also be kinder to your joints, as the muscles and ligaments soften in pregnancy.
• Wearing proper running shoes with cushioned soles.
• Wearing a supportive running bra.
• Ensuring you maintain a good running technique.
• Staying hydrated with plenty of water.
• Not letting yourself overheat for long periods of time.
• Ensuring you don’t run on a full bladder, or hold in a wee whilst out on your run.

As for when to stop running, Dr Lee suggests listening to your body. "As the pregnancy advances, you will find it harder and harder to run, so don’t push yourself to the limit," she says. "Running will be more difficult in the third trimester – from week 27 onwards. You may want to pause at some point during this time and start again after the baby is born, but it is up to you how long you feel you can keep going."

"It’s important to be flexible," adds Cullen. "Give yourself some time to decide how you feel as your body changes and to make any adaptations to your training routine as might be necessary."

Ultimately, she points out: "Every woman – and every pregnancy – is different. You know your own body and what feels right at the various stages of pregnancy. We’re all different."

Source: Cosmopolitan