Running While Pregnant

image001Running for exercise is a great way to add cardio to your workout program. It can increase the endorphins in your brain, which ultimate put you in an overall better mood. Running can also give you a physical boost of energy as well as a mental boost. The key to running while pregnant is to keep yourself hydrated and to not let yourself become over exerted.

Before adding running or jogging to your exercise, you should be sure to speak with your doctor or medical professional. Your doctor can give you the best advice on whether or not running or jogging is right for you. It is always best to be safe than sorry when it comes to a pregnant woman and her unborn child.

Is It Safe to Run or Jog During Pregnancy?

Whether or not running while pregnant is safe depends on many different factors. If the woman has no history of running or jogging before pregnancy, they should not take up this type of workout program while pregnant. If you were an avid jogger or runner before you became pregnant, then it may be alright for you to continue with your routine. Speak with your doctor about how far and how often you can run or jog. If you just now want to take up jogging as a form of exercise, you should wait until you deliver your baby. Instead, focus on exercises that are healthy for you during pregnancy.

In Which Conditions Should You Avoid Running?

You also always talk to your doctor before adopting an exercise regime. If you are at risk for certain medical conditions, stop running right away, even if you are a habitual runner.

The medical conditions include preterm labor, placenta previa, short cervix and preeclampsia. If you suffer from any of these conditions, running should be totally avoided until your baby arrives.

Adapting Your Running Regime During Pregnancy

It may be a good idea to speak with your doctor about how you should adapt your running or jogging routine after you become pregnant. Most medical professional will advise you to continue with your regular routine unless it makes you uncomfortable or takes too much out of you. As you become farther along in your pregnancy, you may want to shorten the distance that you run. You may also want to shorten the intensity of your workout as your pregnancy progresses. You also need to drink water before and after you begin your run or jog. This will make sure that you keep yourself and your bundle of joy hydrated while you exercise. Remember that your doctor will have the best advice on how to adapt your exercise routine.

Listen to Your Body

The number one tip concerning running or jogging during pregnancy is to listen to your body. If you begin to feel faint, fatigued, or dizzy, you should stop your routine immediately and seek medical attention right away. Do not let your core body temperature get too high. Letting your core body temperature get too high can cause serious complications to your health and the health of your unborn baby.

Know the Warning Signs

Do not run until you are breathless or exhausted. Pushing your body to the limit while you are pregnant is a very unsafe thing to do. Stop running and call a medical professional as soon as possible if you experience any of the symptoms listed below.

  • Decreased fetal movement
  • Vaginal bleeding
  • Difficulty breathing even while your body is at rest
  • Contractions of any kind
  • Swelling or pain in your calves
  • Headaches or dizziness
  • Chest pain or muscle weakness
  • Any type of fluid leaking from the vaginal area

Watch a video to tell whether running while pregnant is safe or not and what precautions should be taken:

Tips for Running While Pregnant



First Trimester

During the first trimester of pregnancy, you should always make sure that you are hydrated. Other tips to follow include wearing shoes that are comfortable and have high arches. Dehydrated pregnant women are more like to suffer from uterine contractions, which can lead to preterm labor. Wear supportive sports bras without wires to help support your tender breasts.

Second Trimester

During the second trimester of pregnancy, your center of gravity is shifting, which can cause you to easily become unbalanced. This can greatly increase your chance of falling, which can hurt you and your baby. For safety purposes, it is best to only run on paved flat surfaces during the second trimester of pregnancy. Consider running on a track so that there is someone close by to give assistance if you do fall. If you fall, try to land on your side. You can also put out your hands to avoid trauma to your stomach.

Third Trimester

During your third trimester, you are not going to feel much like taking a run or a job. You will more than likely want to sit around and feel miserable, but it is not healthy for you or your baby for you to stay solitary. Try to get out and take a short walk. Do not push yourself or overexert yourself in any way. If you do not feel like exercising, you do not have to. Instead spend the day relaxing and letting your body take it easy.

Where to Run

You should run on paved flat surfaces like a track. You may even want to join a gym to use a treadmill during the cold winter months. You may also want to invest in purchasing a treadmill of your very own so that you can run in the safety of your home.

What to Wear

Running during pregnancy can take a toll on your already swollen and tender breast. The best thing to wear while running during pregnancy is a supportive sports bra with adjustable straps that will still fit as your body changes. Comfortable loose fitting clothing and supportive shoes with high arches are also highly recommended.

How Much Water to Drink

The importance of staying hydrated during exercising while pregnant cannot be stressed enough. Drink water before and after your run. You may want to consider purchasing hydrating products that contain electrolytes to help your body recover from your workout session. You should at least be drinking eight to ten glasses of water that are at least eight ounces each.

In the following video, a mom shares her tips on running while pregnant: