Is it safe to run while pregnant?

Updated on8th January 2025 at 1.06pm

Think you need to stop running just because you're pregnant? Think again! If you like nothing more than lacing up your trainers, feeling the wind in your hair and hitting the pavement, you might be able to continue running safely with some slight modifications.

Running while pregnant is a safe, simple and free activity to help you have a fit and healthy pregnancy. In fact, exercise as a whole is encouraged during pregnancy as it will help you adapt a lot easier to your changing weight and shape.

If you’re healthy and your pregnancy has been straight-forward, the NHS explains that 150 minutes of exercise each week has loads of benefits for pregnant mums which is just over 20 minutes a day. "If you're used to doing regular exercise, keep it up! Just make sure to do what feels comfortable for your body and don't push yourself too much. Exercise does not have to be strenuous to be beneficial."

If you love that burst of endorphins that running can give, you’ll likely want to continue running during pregnancy. If you ran before you were pregnant, it’s completely fine to continue, but be aware that naturally your pace may be slower so listen to your body and be prepared to adapt. Don’t try aiming for any new personal bests, but understand that fitness levels may dip as the pregnancy progresses. However, if you weren’t active before pregnancy, we don't recommend taking up running, instead start simple with a gentle daily activity, like walking for 10 minutes. You can increase this gradually to what feels comfortable for you. A good test is making sure you’re never too out of breath to talk when exercising.

Running and your changing body while pregnant

Even when not pregnant, running can put a lot of pressure on the body’s joints. During pregnancy your joints start to loosen due to the hormone relaxin, so there’s a higher risk of injury. As your body begins to change and your bump grows, your balance may begin to change, so make sure you run on an even surface to reduce the risk of falling. If you feel uneasy about running outdoors while pregnant, give the treadmill at your local gym a go instead.

When you hit your third trimester your pace will likely slow down as your bump gets bigger, so don’t push or be to hard on yourself. Remember, your body is growing another human being.

Don’t worry about whether the running motion will harm your baby, as it won’t. In fact a study by BMJ Sport and Exercise Medicine of 1,293 women, found no evidence of negative effects of running while pregnant. So rest assured, they are safe and secure in your womb. If however you do experience any discomfort or unusual pains while running, stop immediately and contact your midwife or doctor.

When should pregnant women avoid running?

Women with complicated pregnancies or those who are suffering from pre-eclampsia or pre-existing heart and lung conditions are not recommended to do any intense exercise.

Top tips for running safely while pregnant

Pregnant woman running outside in a city at the riverside

©IMAGO / Dreamstime

1. Wear a good pair of running shoes
You may find you're a bit more wobbly on your feet, so it's essential that you have the right running shoes that support your ankles and take the pressure off of your knees. Running with that extra weight of your growing bump will add pressure to your muscles and knees. Look for a pair with good arch support and watch where you’re going when you’re running. You can also buy arch supports to insert into your current pair of trainers, if your aching feet need a bit of extra TLC.

2. Invest in a supportive running bra
As your breasts are changing rapidly during your pregnancy you’ll want them to be properly supported, especially during the second trimester so finding a supportive running bra will be a lifesaver. Invest in a sturdy, one that fits perfectly to help relieve some of the pain that may arise when running.

3. Drink plenty of water
Mild dehydration during pregnancy can increase constipation (already a problem for most pregnant women) and cause false contractions, known as Braxton Hicks. If you're exercising during your pregnancy, you'll definitely need a bottle to hand. Monitor the colour of your urine to make sure you’re drinking enough fluids. It should be the colour of very light lemonade – any darker and you are already on your way to dehydration.

4. Don’t exhaust yourself
Don’t beat yourself up about not breaking your personal best, remember you are pregnant so naturally you’re going to be slower. Always listen to your body and if you can’t hold a conversation while exercising during pregnancy, then you’re overdoing it.

5. Wear a belly support band
These lift and hold in the growing belly while also supporting the back, in their second trimester. Some say the bands can alleviate round ligament pain, or the aches and jabs women can feel in the lower belly and groin as the uterus expands.

6. Quality over quantity
Focus on your technique rather than your pace. Your body is changing so you know you're not going to be able to run like Sonic so don't try to.

7. Listen to your body
Some runners will carry on running right up until their due date and we've even read about some women running marathons while pregnant. - talk about going the distance! But for most of us, we should listen to our body and once it feels uncomfortable, take that as a sign to stop. Consult your doctor or midwife if you experience any unusual pains.

Benefits of exercising while pregnant

• It’s good for your mental health.
• Being outdoors and exercising releases endorphins (the happy hormone) relieving stress and anxiety.
• It can ease back, pelvic pain and constipation.
• Lowers blood pressure and reduces risk of preeclampsia.
• Improves sleep quality and energy levels.
• It can reduces the risk of pregnancy complications such as gestational diabetes.
• You're less likely to have delivery complications, or need an unplanned caesarean section..
• Some evidence shows active women experience less problems later in pregnancy and labour.

Can running while pregnant cause a miscarriage?

There’s no evidence to suggest that running during pregnancy can cause a miscarriage. The NHS states that exercise is not dangerous for your baby. However, if your pregnancy is complicated, talk to your doctor before starting exercise during pregnancy.

What other exercises can I do instead during pregnancy?

If you're not a fan of running, try walking, swimming, pelvic floor exercises or even some gentle prenatal yoga instead.

Keya Modessa, is our Senior Digital Writer and brings over a decade of experience from the digital realm to Mother&Baby. As a mother of two, Keya understands the joys and challenges of modern parenthood and uses her own experience, to give practical advice. Keya has worked across national publications including glossy women's mags, Food and Travel, and more recently as digital lead for Muddy Stilettos.