From the Guidelines
Running during pregnancy is generally safe for women who were already runners before pregnancy, but modifications are needed as pregnancy progresses. If you've been running regularly, you can continue with your doctor's approval, gradually decreasing intensity and distance as your pregnancy advances 1. It's essential to listen to your body and stop if you experience pain, dizziness, shortness of breath, vaginal bleeding, or contractions. Wear supportive shoes and a good sports bra, stay hydrated, avoid overheating, and don't run alone in late pregnancy. As your center of gravity shifts, be cautious of balance issues, especially on uneven terrain. Running offers benefits like improved mood, better sleep, and maintained cardiovascular fitness during pregnancy, but the goal should shift from performance to maintenance.
Some key considerations for running during pregnancy include:
- Avoiding physical activity during excessive heat, especially with high humidity 1
- Staying hydrated by drinking water before, during, and after physical activity 1
- Avoiding activities that involve physical contact or pose a high risk of falling 1
- Avoiding activities in supine position after the first trimester of pregnancy 1
If you weren't a runner before pregnancy, it's better to choose gentler forms of exercise like walking or swimming. Always consult with your healthcare provider before continuing or starting any exercise program during pregnancy, as individual circumstances vary. The 2019 Canadian guideline for physical activity throughout pregnancy recommends that pregnant women accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful reductions in pregnancy complications 1.
It's also important to note that some medical conditions may require modification or cessation of physical activity during pregnancy. A systematic review of evidence on medical disorders that may warrant contraindication to prenatal exercise found that certain conditions, such as severe cardiorespiratory disease, placental abruption, and uncontrolled type 1 diabetes, are associated with a strong potential for maternal/fetal harm and warrant classification as absolute contraindications 1. However, other conditions, such as mild respiratory disorders and well-controlled type 1 diabetes, may be considered relative contraindications, and women with these conditions may benefit from regular prenatal physical activity with modifications 1.
From the Research
Safety of Running During Pregnancy
- Running during pregnancy can be safe for most women, as long as they maintain adequate hydration and nutrition, avoid hyperthermia, and take precautions if obstetric or medical complications are present 2.
- Exercise during pregnancy, including running, can help prevent relevant pregnancy-related disorders, such as gestational diabetes, excessive gestational weight gain, hypertensive disorders, urinary incontinence, fetal macrosomia, lumbopelvic pain, anxiety, and prenatal depression 3.
- Women who are pregnant should adapt their exercise type and intensity to their previous fitness level, medical history, and characteristics of the ongoing pregnancy 3.
Benefits and Risks
- Regular physical exercise during pregnancy is associated with numerous benefits, including a lower risk of maternal and perinatal adverse outcomes 3.
- However, certain activities, such as supine exercise, contact sports, high-altitude exertion, and scuba diving, should be avoided during pregnancy 2.
- Women who experience placental abruption, a condition where the placenta separates from the uterus, may need to modify their exercise routine or avoid exercise altogether 4, 5.
Precautions and Considerations
- Women who are pregnant should be aware of the potential risks of preterm labor, placental abruption, and premature rupture of membranes, which can be associated with maternal violence or verbal abuse 6.
- It is essential for pregnant women to discuss their exercise plans with their healthcare provider and follow their recommendations to ensure a safe and healthy pregnancy 3, 2.