Are you pregnant and wondering if running is safe for you and your baby? If you ran before you conceived, experts say it is safe to continue doing so unless you are uncomfortable or having certain types of pain. Read on to learn which type of pain to watch out for and for all my best tips for running while pregnant.
When it comes to running during pregnancy, a lot has changed. For a long time, people treated pregnant women runners as if they were smoking a cigarette or eating sushi while slamming shots of vodka. Thanks to recent research, however, most people know you can run safely while pregnant.
It wasn’t that way when I was pregnant with my first. Early in my pregnancy, my husband ran the Leadville 100 ultra-marathon. While he was lost in the woods (literally speaking), I passed the time trail running while pregnant—at probably an altitude of 11,000 feet. I mentioned this to my hubby and he went kind of nuts—“Was the baby even getting oxygen? That was not safe!” he retorted.
To ward off future heated discussions of the risks of running when pregnant, we talked with my doctor who set parameters so that we both felt comfortable with me continuing to pursue my hobby.
If you are pregnant and want to run, there are a lot of questions. I am here to help with this complete guide to running while pregnant!
As a VDOT-O2 certified running coach, marathon runner, and mama, I am here to set the record straight about how to run safely when pregnant. I share information from my coaching training and experience as well as tips from other experts and pregnant mother runners. Let’s get into it!
Can you run while you are pregnant? Is it safe?
Let’s tackle the most important questions first.
Can you run while pregnant? Absolutely.
But is it safe to run while pregnant?
Also yes. Running while pregnant is safe, but with one important caveat: It is safe so long as you were regularly running previous to conception.
If you are considering taking up running now that you are pregnant, experts recommend that you wait until after the baby (and the postpartum recovery period) to lace up those running shoes.
Even if you have been running regularly before pregnancy, this time is not one to push your limits or chase for personal bests. Instead, focus on the joys of the sport, the stress relief it provides, and the health benefits it brings to you and your baby.
PinThe stakes are high when running while pregnant. These tips will help you stay safe while you go the distance.
The ACOG noted that regular exercise or running while pregnant has many physical and mental benefits for the mother and baby. A few of these benefits are as follows.
Running while pregnant will not be the same as running when you aren’t pregnant. Just call me Captain Obvious. But, it is important to remind yourself of this if running feels or is different for you. Pregnancy is not a time to chase aggressive goals but instead is a time to listen to your body and connect with other reasons that you love the sport.
Read on for tips to successfully and healthfully run during pregnancy.
Run a big base phase: Pregnant runners looking to stay fit or who want to race while pregnant can run a high volume, low-intensity miles which will help increase endurance. It’s important to note that recovery takes longer in between training sessions and races for pregnant runners.
Scale workouts: Intensity will naturally be higher for pregnant runners. Therefore, it’s important to scale effort for workouts. For example, tempo runs may be done at a steady state pace instead of threshold. Intervals may be done at a threshold pace rather than VO2 Max.
Volume will also be reduced and recovery intervals will be increased. Effort should not go beyond an 8/10 on the rate of perceived exertion scale (or 75 percent of your max heart rate). Avoid all-out strenuous exercise.
Incorporate hills: Hills are a wonderful training tool for pregnant runners because there is less impact. Therefore, it’s aerobically challenging but not overall taxing on the body. Some pregnant runners may get breathless doing hills. If you do, scale them back or not run them as no session should be more than moderately hard.
An important note about incorporating speed work when pregnant
Speed work may not be a good idea for every pregnant running mama. Remove speed work from your weekly running routine if you:
You are struggling to recover between sessions
Have any leakage or pelvic floor discomfort (including round ligament pain)
Did not do hard workouts before pregnancy
Are experiencing pain in your knees, feet, back, etc.
You have a high demand for energy or time on your feet during the day
Relaxin is a hormone that will make your joints, ligaments, and muscles looser. During pregnancy, there is an increase in the hormone to help the body change to accommodate the growing baby.
When does relaxin start in pregnancy? It starts early and peaks towards the end of the first trimester, according to the Cleveland Clinic.
For most people, the hormone relaxin in pregnancy doesn’t create any issues for running, but if you have pain or discomfort, including round ligament pain, do not push through it.
Instead, scale back and talk to your doctor.
Pelvic tilts can also help with round ligament pain.
PinPin these tips for running during pregnancy for later!
That said, racing during pregnancy is not a time to try to set a personal record. Running a marathon while pregnant should be something done for the pure joy of the experience, not for setting PRs.
Training for a race while pregnant will also look different. Effort will be scaled as it takes longer to recover while pregnant and it is harder to run faster the larger you get.
A pregnant woman should stop running if continuing to do so feels uncomfortable, she has a medical concern and is directed to stop by her doctor, or if she has any of the following pain or issues:
Significant leakage
Pelvic floor discomfort
Vaginal bleeding
Water breaking
Placenta previa
Struggling to recover between sessions
Dizziness or headache
Chest pain
Trouble catching breath or breathing
Pain in the knees, feet, or back
Swollen or painful calves
Heaviness in the pubic area
Pelvic pain
Balance difficulty or weak muscles
In most cases, your body will tell you that it is time to stop running due to discomfort or pain. Now is the time to develop that awareness and listen to whatever your body is telling you. You may naturally notice that as you continue running in the second or third trimester of pregnancy your body naturally begins to slow down as your bump grows or pregnancy symptoms change.
Personally, sciatic pain during my second pregnancy in the third trimester told me it was time to call it quits for a while so I did barre instead.
What other exercises can you do if running gets uncomfortable?
Pin
If running does become too uncomfortable for you or if your doctor advises you against running but gives you clearance to continue with low-impact exercise, here are a few other safe pregnancy workouts:
Can you workout during pregnancy? Yes, assuming your doctor OKs it and you feel good in your body. You might take your efforts into a lower gear, but staying active can keep you healthy and prepare you for feeling strong come labor.
When should I talk to my doctor before running or jogging while pregnant?
Talk to your doctor before running if you have questions, are concerned, or if you have any pregnancy complications before starting to run. Every pregnancy is different. You may have complications or feel different than other Mother Runners. Your doctor can monitor how running is going for you and the baby. Also, if it helps you to feel more comfortable, ask them to set guidelines like mine did—sharing your running history so they know what your body is used to doing.
How do you run with morning sickness?
If you are running in the first trimester or have morning sickness still later in your pregnancy, take heart. Our Mother Runners said sipping Gatorade on their runs helped calm their queasy stomachs. Dr. Cole Hosenfeld of Apple Healthcare recommends dropping your mileage by 10 percent to see if your symptoms ease.
Can you run while pregnant?
Yes, you can run while pregnant, especially if you were a runner ahead of your pregnancy. You can even train for or run a marathon during pregnancy. That said, your runs may not be as intense as before.
Can I start running while pregnant?
Generally speaking, it is not advised to start running while pregnant — instead, look to other low-impact exercises like brisk walking, swimming, or yoga. Talk with your doctor to learn your best options.
Can I run a 5k while pregnant?
Yes, you can run a 5k while pregnant, especially if you were a runner before you entered pregnancy.
Can I run a 10k while pregnant?
Yes, you can run a 10k while pregnant, especially if you were a runner before you entered pregnancy.
Can I run on a treadmill while pregnant?
Yes, your treadmill and pregnancy can work together well. In fact, it can be helpful overall compared to running outside, as some of the discomforts and risks of running while pregnant — such as feeling off balance, being hot, or needing to use the restroom often — can be mitigated by using a treadmill.
10 pregnant running tips from experts
Here are ten practical tips to run pregnant from experts and mother runners who have done it to keep you safe and comfortable.
1. Talk to your doctor
Every pregnancy is different. You may have complications or feel different than other Mother Runners. Whatever you do, make sure you tell your doctor that you’re continuing to run so that they can monitor how that’s going for you and the baby. Also, ask them to set guidelines like mine did—sharing your running history so they know what your body is used to doing.
If something doesn’t feel good or feels strange. Stop doing it. And, then share with your doctor what’s going on. Mother Runners advise not to push yourself hard. This is not a time to do speedwork and long runs. (Plus there is an increased risk of injury because of the relaxin hormone that’s pumping through your body getting it ready for birth—link). The comfort zone is the place to be when growing a human. Keep it easy. You’ll get it back.
3. Master the art of peeing outside (or find bathrooms)
I cannot tell you how many times I would have to pee (or at least felt like I had to pee) on a 4-mile run. I got really good at pretending like I was tying my shoe but instead was…well, you get the picture. Humility goes out of the door in the name of comfort. If this isn’t something you want to do, plan to run near public bathrooms.
4. Get a maternity support belt
When the extra weight in my tummy got uncomfortable, I invested in the Gabriella Maternity Light Support Belt. Another fantastic one which a lot of professional runners use is ReCORE’s Fitsplint. A belt worked wonders in taking the pressure off so I could still log slow miles throughout my pregnancies. Also, this is common sense—but make sure you have good supportive shoes.
5. Manage morning sickness
If you’re dealing with morning sickness and still trying to run—take heart. Our Mother Runners said sipping Gatorade on their runs helped calm their queasy stomachs. Dr. Cole Hosenfeld of Apple Healthcare recommends dropping your mileage by 10 percent to see if your symptoms ease.
Yes, you are eating for two, but you only need to eat about 350-450 more calories a day more than your usual in your second and third trimesters, says nutritionist Betsy Johnson. She recommends eating a mid-morning and late-afternoon snack, and every meal should include healthy fats, carbs, and protein. (And, take your prenatal vitamins!).
Also, hydration is key. Know your sweat rate at different temperatures, suggests registered dietitian Amy Stephens, who coaches elite runners. Click here for a sweat rate calculator.
“During pregnancy and lactation, your fluid shifts will be higher. This is because your body is holding more fluids and your body creates more heat so the shifts are greater. Therefore, electrolytes will be helpful to restore higher fluid losses,” she explains.
If you sweat a lot (>1 pound per hour), add a salty snack before or after your workout. Pickles, pretzels or saltines are great.
Start with 16 oz fluids at least one hour before exercise and drink 4-6 oz every 15-30 min during the workout. You will need more if it’s warmer or less if it’s cooler.
Prehydrate before longer runs by drinking extra fluids the night before and continue after the run.
If you’re worried about having to make pit stops, go before your run and plan a route where there are places to go to the bathroom.
PinMother runners who run while pregnant should know their running is helping them and their babies.
7. Find slower running buddies
If you’re keeping your heart rate at 140 or below (or at a conversational pace), you may not be able to run with the same friends you ran before you became pregnant. Find people who will run at an easier pace.
Or, if you are running with the same people, run with them on their easy days and let them know your limits. Speak up if the pace gets too fast.
Your body is working overtime growing a human and chances are your sleep is interrupted by discomfort and having to pee several times a night. Heed those heavy eyes and try to lay down whenever you have the opportunity to rest.
9. Raid your partner’s closet
This is kind of genius—if you don’t want to spend a lot of money on maternity running clothes, consider raiding your partner’s closet for workout shirts you can wear while your tummy is housing a human.
10. Have grace for yourself
Your body is freaking amazing. It’s built to run and it’s built to have babies. It’s going to be changing and doing what it needs to bring a human into the world. Don’t stress about gaining weight or missing runs. It’s adapting to this major change and it will adapt again after you have your precious baby.
Running and pregnancy, in summary
I am a running coach, not a doctor. Talk to yours before running while pregnant.
The general consensus is that you can run while pregnant, particularly if you have regularly ran ahead of time. Though it is possible, it might not feel good or available for every pregnant person. Pay attention to your body cues and give yourself grace, and you’ll be ready to join our community of mother runners before you know it.
PinI wondered can I run while pregnant? Thankfully, I was able to for both of my pregnancies.
When it comes to running during pregnancy, a lot has changed. For a long time, people treated pregnant women runners as if they were smoking a cigarette or eating sushi while slamming shots of vodka. Thanks to recent research, however, most people know you can run safely while pregnant.
It wasn’t that way when I was pregnant with my first. Early in my pregnancy, my husband ran the Leadville 100 ultra-marathon. While he was lost in the woods (literally speaking), I passed the time trail running while pregnant—at probably an altitude of 11,000 feet. I mentioned this to my hubby and he went kind of nuts—“Was the baby even getting oxygen? That was not safe!” he retorted.
To ward off future heated discussions of the risks of running when pregnant, we talked with my doctor who set parameters so that we both felt comfortable with me continuing to pursue my hobby.
If you are pregnant and want to run, there are a lot of questions. I am here to help with this complete guide to running while pregnant!
As a VDOT-O2 certified running coach, marathon runner, and mama, I am here to set the record straight about how to run safely when pregnant. I share information from my coaching training and experience as well as tips from other experts and pregnant mother runners. Let’s get into it!
Can you run while you are pregnant? Is it safe?
Let’s tackle the most important questions first.
Can you run while pregnant? Absolutely.
But is it safe to run while pregnant?
Also yes. Running while pregnant is safe, but with one important caveat: It is safe so long as you were regularly running previous to conception.
If you are considering taking up running now that you are pregnant, experts recommend that you wait until after the baby (and the postpartum recovery period) to lace up those running shoes.
Even if you have been running regularly before pregnancy, this time is not one to push your limits or chase for personal bests. Instead, focus on the joys of the sport, the stress relief it provides, and the health benefits it brings to you and your baby.
PinThe stakes are high when running while pregnant. These tips will help you stay safe while you go the distance.
The ACOG noted that regular exercise or running while pregnant has many physical and mental benefits for the mother and baby. A few of these benefits are as follows.
Running while pregnant will not be the same as running when you aren’t pregnant. Just call me Captain Obvious. But, it is important to remind yourself of this if running feels or is different for you. Pregnancy is not a time to chase aggressive goals but instead is a time to listen to your body and connect with other reasons that you love the sport.
Read on for tips to successfully and healthfully run during pregnancy.
Run a big base phase: Pregnant runners looking to stay fit or who want to race while pregnant can run a high volume, low-intensity miles which will help increase endurance. It’s important to note that recovery takes longer in between training sessions and races for pregnant runners.
Scale workouts: Intensity will naturally be higher for pregnant runners. Therefore, it’s important to scale effort for workouts. For example, tempo runs may be done at a steady state pace instead of threshold. Intervals may be done at a threshold pace rather than VO2 Max.
Volume will also be reduced and recovery intervals will be increased. Effort should not go beyond an 8/10 on the rate of perceived exertion scale (or 75 percent of your max heart rate). Avoid all-out strenuous exercise.
Incorporate hills: Hills are a wonderful training tool for pregnant runners because there is less impact. Therefore, it’s aerobically challenging but not overall taxing on the body. Some pregnant runners may get breathless doing hills. If you do, scale them back or not run them as no session should be more than moderately hard.
An important note about incorporating speed work when pregnant
Speed work may not be a good idea for every pregnant running mama. Remove speed work from your weekly running routine if you:
You are struggling to recover between sessions
Have any leakage or pelvic floor discomfort (including round ligament pain)
Did not do hard workouts before pregnancy
Are experiencing pain in your knees, feet, back, etc.
You have a high demand for energy or time on your feet during the day
Relaxin is a hormone that will make your joints, ligaments, and muscles looser. During pregnancy, there is an increase in the hormone to help the body change to accommodate the growing baby.
When does relaxin start in pregnancy? It starts early and peaks towards the end of the first trimester, according to the Cleveland Clinic.
For most people, the hormone relaxin in pregnancy doesn’t create any issues for running, but if you have pain or discomfort, including round ligament pain, do not push through it.
Instead, scale back and talk to your doctor.
Pelvic tilts can also help with round ligament pain.
PinPin these tips for running during pregnancy for later!
That said, racing during pregnancy is not a time to try to set a personal record. Running a marathon while pregnant should be something done for the pure joy of the experience, not for setting PRs.
Training for a race while pregnant will also look different. Effort will be scaled as it takes longer to recover while pregnant and it is harder to run faster the larger you get.
A pregnant woman should stop running if continuing to do so feels uncomfortable, she has a medical concern and is directed to stop by her doctor, or if she has any of the following pain or issues:
Significant leakage
Pelvic floor discomfort
Vaginal bleeding
Water breaking
Placenta previa
Struggling to recover between sessions
Dizziness or headache
Chest pain
Trouble catching breath or breathing
Pain in the knees, feet, or back
Swollen or painful calves
Heaviness in the pubic area
Pelvic pain
Balance difficulty or weak muscles
In most cases, your body will tell you that it is time to stop running due to discomfort or pain. Now is the time to develop that awareness and listen to whatever your body is telling you. You may naturally notice that as you continue running in the second or third trimester of pregnancy your body naturally begins to slow down as your bump grows or pregnancy symptoms change.
Personally, sciatic pain during my second pregnancy in the third trimester told me it was time to call it quits for a while so I did barre instead.
What other exercises can you do if running gets uncomfortable?
Pin
If running does become too uncomfortable for you or if your doctor advises you against running but gives you clearance to continue with low-impact exercise, here are a few other safe pregnancy workouts:
Can you workout during pregnancy? Yes, assuming your doctor OKs it and you feel good in your body. You might take your efforts into a lower gear, but staying active can keep you healthy and prepare you for feeling strong come labor.
When should I talk to my doctor before running or jogging while pregnant?
Talk to your doctor before running if you have questions, are concerned, or if you have any pregnancy complications before starting to run. Every pregnancy is different. You may have complications or feel different than other Mother Runners. Your doctor can monitor how running is going for you and the baby. Also, if it helps you to feel more comfortable, ask them to set guidelines like mine did—sharing your running history so they know what your body is used to doing.
How do you run with morning sickness?
If you are running in the first trimester or have morning sickness still later in your pregnancy, take heart. Our Mother Runners said sipping Gatorade on their runs helped calm their queasy stomachs. Dr. Cole Hosenfeld of Apple Healthcare recommends dropping your mileage by 10 percent to see if your symptoms ease.
Can you run while pregnant?
Yes, you can run while pregnant, especially if you were a runner ahead of your pregnancy. You can even train for or run a marathon during pregnancy. That said, your runs may not be as intense as before.
Can I start running while pregnant?
Generally speaking, it is not advised to start running while pregnant — instead, look to other low-impact exercises like brisk walking, swimming, or yoga. Talk with your doctor to learn your best options.
Can I run a 5k while pregnant?
Yes, you can run a 5k while pregnant, especially if you were a runner before you entered pregnancy.
Can I run a 10k while pregnant?
Yes, you can run a 10k while pregnant, especially if you were a runner before you entered pregnancy.
Can I run on a treadmill while pregnant?
Yes, your treadmill and pregnancy can work together well. In fact, it can be helpful overall compared to running outside, as some of the discomforts and risks of running while pregnant — such as feeling off balance, being hot, or needing to use the restroom often — can be mitigated by using a treadmill.
10 pregnant running tips from experts
Here are ten practical tips to run pregnant from experts and mother runners who have done it to keep you safe and comfortable.
1. Talk to your doctor
Every pregnancy is different. You may have complications or feel different than other Mother Runners. Whatever you do, make sure you tell your doctor that you’re continuing to run so that they can monitor how that’s going for you and the baby. Also, ask them to set guidelines like mine did—sharing your running history so they know what your body is used to doing.
If something doesn’t feel good or feels strange. Stop doing it. And, then share with your doctor what’s going on. Mother Runners advise not to push yourself hard. This is not a time to do speedwork and long runs. (Plus there is an increased risk of injury because of the relaxin hormone that’s pumping through your body getting it ready for birth—link). The comfort zone is the place to be when growing a human. Keep it easy. You’ll get it back.
3. Master the art of peeing outside (or find bathrooms)
I cannot tell you how many times I would have to pee (or at least felt like I had to pee) on a 4-mile run. I got really good at pretending like I was tying my shoe but instead was…well, you get the picture. Humility goes out of the door in the name of comfort. If this isn’t something you want to do, plan to run near public bathrooms.
4. Get a maternity support belt
When the extra weight in my tummy got uncomfortable, I invested in the Gabriella Maternity Light Support Belt. Another fantastic one which a lot of professional runners use is ReCORE’s Fitsplint. A belt worked wonders in taking the pressure off so I could still log slow miles throughout my pregnancies. Also, this is common sense—but make sure you have good supportive shoes.
5. Manage morning sickness
If you’re dealing with morning sickness and still trying to run—take heart. Our Mother Runners said sipping Gatorade on their runs helped calm their queasy stomachs. Dr. Cole Hosenfeld of Apple Healthcare recommends dropping your mileage by 10 percent to see if your symptoms ease.
Yes, you are eating for two, but you only need to eat about 350-450 more calories a day more than your usual in your second and third trimesters, says nutritionist Betsy Johnson. She recommends eating a mid-morning and late-afternoon snack, and every meal should include healthy fats, carbs, and protein. (And, take your prenatal vitamins!).
Also, hydration is key. Know your sweat rate at different temperatures, suggests registered dietitian Amy Stephens, who coaches elite runners. Click here for a sweat rate calculator.
“During pregnancy and lactation, your fluid shifts will be higher. This is because your body is holding more fluids and your body creates more heat so the shifts are greater. Therefore, electrolytes will be helpful to restore higher fluid losses,” she explains.
If you sweat a lot (>1 pound per hour), add a salty snack before or after your workout. Pickles, pretzels or saltines are great.
Start with 16 oz fluids at least one hour before exercise and drink 4-6 oz every 15-30 min during the workout. You will need more if it’s warmer or less if it’s cooler.
Prehydrate before longer runs by drinking extra fluids the night before and continue after the run.
If you’re worried about having to make pit stops, go before your run and plan a route where there are places to go to the bathroom.
PinMother runners who run while pregnant should know their running is helping them and their babies.
7. Find slower running buddies
If you’re keeping your heart rate at 140 or below (or at a conversational pace), you may not be able to run with the same friends you ran before you became pregnant. Find people who will run at an easier pace.
Or, if you are running with the same people, run with them on their easy days and let them know your limits. Speak up if the pace gets too fast.
Your body is working overtime growing a human and chances are your sleep is interrupted by discomfort and having to pee several times a night. Heed those heavy eyes and try to lay down whenever you have the opportunity to rest.
9. Raid your partner’s closet
This is kind of genius—if you don’t want to spend a lot of money on maternity running clothes, consider raiding your partner’s closet for workout shirts you can wear while your tummy is housing a human.
10. Have grace for yourself
Your body is freaking amazing. It’s built to run and it’s built to have babies. It’s going to be changing and doing what it needs to bring a human into the world. Don’t stress about gaining weight or missing runs. It’s adapting to this major change and it will adapt again after you have your precious baby.
Running and pregnancy, in summary
I am a running coach, not a doctor. Talk to yours before running while pregnant.
The general consensus is that you can run while pregnant, particularly if you have regularly ran ahead of time. Though it is possible, it might not feel good or available for every pregnant person. Pay attention to your body cues and give yourself grace, and you’ll be ready to join our community of mother runners before you know it.
4 thoughts on “The Complete Guide to Running While Pregnant”
I just fined out Im pregnant and I’m training for my first half, I was concerned if I would be able to keep it up. This article was a blessing! Thanks you so much
Hi Whitney, thank you SO MUCH! I also just found out I am pregnant and recently started a training plan for my third half marathon in March. Thank you for providing the reassurance I needed to continue.
I just fined out Im pregnant and I’m training for my first half, I was concerned if I would be able to keep it up. This article was a blessing! Thanks you so much
I am so glad it was helpful! Best of luck to you! Reach out with any questions.
Hi Whitney, thank you SO MUCH! I also just found out I am pregnant and recently started a training plan for my third half marathon in March. Thank you for providing the reassurance I needed to continue.
Congrats, Sophie!!! So glad it was helpful! Reach out with any questions:)