From the Guidelines
Yes, it is generally okay for pregnant women to run, especially if they were runners before pregnancy, as long as they follow the guidelines and listen to their bodies. Running can be a safe and beneficial form of exercise during pregnancy for most women with uncomplicated pregnancies, as it can help maintain cardiovascular fitness, manage weight gain, reduce pregnancy discomforts, improve mood, and potentially ease labor 1. Women who were already runners can typically continue their routine with some modifications as pregnancy progresses, while those new to running should start gradually with walk-run intervals and build up slowly. As pregnancy advances, women should avoid overheating, stay well-hydrated, wear supportive shoes and a good sports bra, and run on even surfaces to prevent falls.
Some key points to consider when running during pregnancy include:
- Listening to your body and reducing intensity, distance, and pace as needed
- Avoiding running if you experience vaginal bleeding, regular painful contractions, amniotic fluid leakage, dizziness, headache, chest pain, muscle weakness, calf pain or swelling, or if running becomes uncomfortable
- Consulting your healthcare provider if you have any concerns or experience any adverse symptoms
- Being aware of absolute contraindications to running during pregnancy, such as severe cardiorespiratory disease, placental abruption, vasa previa, uncontrolled type 1 diabetes, intrauterine growth restriction, active preterm labor, severe pre-eclampsia, and cervical insufficiency 2, 3
It's essential to note that while running can be beneficial, it's crucial to prioritize your health and the health of your baby, and to consult with your healthcare provider if you have any concerns or questions. Women with certain conditions, such as preeclampsia, placenta previa, or cervical issues, should avoid running altogether, and instead focus on low-impact activities and follow the guidance of their healthcare provider. By following these guidelines and being mindful of your body, you can enjoy the benefits of running during pregnancy while minimizing the risks.
From the Research
Running During Pregnancy
- Running during pregnancy is a topic of interest, and several studies have investigated its safety and benefits 4, 5.
- The American College of Obstetricians and Gynecologists emphasizes that physical activity in pregnancy has minimal risk, and women who exercised regularly before pregnancy can continue and engage in moderate to strenuous activities, including running, in the absence of contraindications 4.
- However, it is essential to consider the anatomic/physiological changes, absolute and relative contraindications, and to consult with a healthcare provider before starting or continuing any exercise program during pregnancy 4, 5.
Benefits and Risks
- Regular physical activity, including running, can promote health benefits and preclude comorbidities during pregnancy 4.
- Some studies suggest that running and other forms of exercise can reduce the risk of pregnancy-related complications, such as gestational diabetes and hypertension 5.
- However, high-intensity exercise, including running, may pose some risks, such as preterm labor and low birth weight, especially in women with certain medical conditions or pregnancy complications 5.
Guidelines and Recommendations
- The World Health Organization and the National Institute for Health and Clinical Excellence have developed guidelines for physical activity during pregnancy, including running, which emphasize the importance of moderate-intensity exercise and individualized recommendations based on a woman's medical history and pregnancy status 5.
- The guidelines recommend that pregnant women engage in at least 150 minutes of moderate-intensity aerobic exercise, such as running, per week, and incorporate strength training and flexibility exercises into their routine 5.
Comparison to Other Exercises
- While running is a viable option for pregnant women, other forms of exercise, such as yoga, may be more beneficial for reducing pregnancy-related complications and improving maternal and fetal outcomes 6, 7, 8.
- Yoga has been shown to reduce stress, anxiety, and depression during pregnancy, and may also lower the risk of cesarean section and improve labor outcomes 6, 7, 8.