Is It Safe To Start Running While Pregnant

As an avid runner myself, I understand the desire to maintain an active lifestyle during pregnancy. It’s natural to wonder if it’s safe to continue or even start running while pregnant. Let’s dive deep into this topic and explore the benefits and considerations of running during pregnancy.

The Benefits of Running During Pregnancy

Running can provide numerous benefits for both the mother and the baby. Here are a few reasons why you might consider lacing up your running shoes:

  1. Cardiovascular Health: Running is a great form of cardiovascular exercise that can help strengthen your heart and improve overall endurance. This can be especially beneficial during pregnancy when your body is working harder to support you and your growing baby.
  2. Mood Boost: Pregnancy hormones can sometimes bring on mood swings and heightened emotions. Engaging in regular exercise, including running, can release endorphins and improve your mood. It’s amazing how a good run can leave you feeling refreshed and energized.
  3. Weight Management: Maintaining a healthy weight during pregnancy is important for both you and your baby. Running can help with weight management by burning calories and maintaining muscle tone.

Considerations and Precautions

While running can be a safe and beneficial activity during pregnancy, it’s crucial to take certain precautions and listen to your body. Here are some factors to consider:

  1. Consult Your Healthcare Provider: Before starting or continuing any exercise routine, it’s essential to consult with your healthcare provider. They can evaluate your personal health and make recommendations based on your unique circumstances.
  2. Monitor Your Intensity: Pregnancy is not the time to push yourself to your limits or aim for personal bests. As your body changes, your energy levels may fluctuate, and your center of gravity may shift. Be mindful of your heart rate and avoid overheating. Consider using a heart rate monitor or the “talk test” to gauge your intensity level.
  3. Listen to Your Body: Pay attention to any signs of discomfort, pain, or fatigue during or after running. Your body will give you signals when it’s time to slow down, take breaks, or modify your routine. Remember, pregnancy affects everyone differently, so it’s essential to listen to your unique needs.
  4. Stay Hydrated and Fuel Properly: Proper hydration and nutrition are crucial during pregnancy. Make sure to drink plenty of water before, during, and after your runs. Consider carrying a water bottle with you or planning your routes near water fountains. Additionally, fuel your body with nutritious foods to support both you and your baby’s needs.
  5. Wear Supportive Gear: Invest in a supportive sports bra and comfortable running shoes that accommodate any changes in your body. As your pregnancy progresses, you may need to adjust your gear to ensure proper support and comfort.

When Running May Not Be Recommended

While running can be safe for many pregnant women, there are certain situations where it may not be recommended. It’s important to consult with your healthcare provider if you:

  • Have a history of pregnancy complications, such as preterm labor or preeclampsia.
  • Experience vaginal bleeding or have a cervix that is at risk of premature opening.
  • Are at risk of or have a history of placenta previa.
  • Have certain medical conditions, such as heart disease or respiratory problems.

Remember, every pregnancy is unique, and it’s crucial to prioritize the health and well-being of both you and your baby. Your healthcare provider will be the best person to guide you in making informed decisions about exercise during pregnancy.


Running while pregnant can be a safe and beneficial activity for many women, but it’s not a one-size-fits-all approach. It’s essential to listen to your body, consult with your healthcare provider, and make adjustments as needed. If you decide to continue or start running during pregnancy, take the necessary precautions, stay hydrated, and maintain a sensible intensity level. Enjoy the many physical and mental benefits that running can provide, and remember to cherish this unique time in your life!