Can I Start Running While Pregnant

As an expectant mother, one of the questions that may have crossed your mind is whether it is safe to start running while pregnant. It is quite natural to have concerns about maintaining a healthy lifestyle during this special time in your life. I can relate to these questions and concerns, as I have been there myself.

First and foremost, it is important to consult with your healthcare provider before starting any new exercise routine during pregnancy. They will be able to assess your individual situation and provide you with the best guidance based on your specific needs and any potential risk factors.

Assuming you have received the green light from your doctor, running can actually be a safe and beneficial form of exercise during pregnancy. It can help you maintain your cardiovascular fitness, manage your weight, and boost your overall mood and well-being. But, as with any exercise, there are certain precautions and modifications that should be taken into consideration.

Listen to your body

Throughout your pregnancy, it is important to pay close attention to how your body is feeling. As your pregnancy progresses, your body will undergo various changes, which may affect your running routine. Be aware of any pain, discomfort, or shortness of breath during your runs. It is essential to listen to your body and adjust your pace or distance accordingly.

Stay hydrated

Staying hydrated is crucial during pregnancy, especially when engaging in physical activity. Make sure to drink plenty of water before, during, and after your runs to prevent dehydration. Your body is working hard to support both you and your growing baby, so it is important to replenish the fluids lost during exercise.

Wear proper supportive gear

Investing in a good pair of running shoes is essential. As your body changes, your feet may also experience changes in size and shape. Look for shoes that provide adequate support and cushioning to prevent discomfort and reduce the risk of injury. Additionally, wearing a supportive sports bra can help provide comfort and minimize any discomfort caused by breast tenderness.

Modify your routine

As your pregnancy progresses, you may need to modify your running routine. It is common for expectant mothers to experience a decrease in energy levels and increased fatigue. Consider adjusting the intensity and duration of your runs to accommodate these changes. Incorporating intervals of walking or slower jogging can help maintain your fitness level while reducing the strain on your body.

Be aware of warning signs

While running is generally safe during pregnancy, it is important to be aware of warning signs that may indicate an issue. If you experience any of the following symptoms during or after your run, contact your healthcare provider:

  • Severe pain in the abdomen or pelvic area
  • Vaginal bleeding
  • Contractions
  • Dizziness or lightheadedness
  • Excessive shortness of breath
  • Chest pain or palpitations

Remember, every pregnancy is unique, and what works for one person may not work for another. It is important to always prioritize your safety and the well-being of your baby. If running doesn’t feel right for you during pregnancy, there are plenty of other forms of exercise that can help you stay active and healthy, such as swimming, prenatal yoga, or walking.


In conclusion, if you have been given the green light by your healthcare provider and you were physically active before becoming pregnant, running can be a safe and beneficial exercise during pregnancy. However, it is crucial to listen to your body, make necessary modifications, stay hydrated, wear appropriate gear, and be aware of any warning signs. Ultimately, the most important thing is to prioritize your health and the health of your baby. Happy running!