Tommy’s: How To Run Safely During Pregnancy
At Tommy’s, the UK’s leading baby charity and the owner & organiser of London Landmarks Half Marathon, we often get asked by our runners whether they should continue to run or train intensively during their pregnancy. Therefore, we sat down with two of our Tommy’s midwives, Deirdre de Barra and Amina Hatia, who kindly shared their advice on important things to remember if you plan on running during your pregnancy…
Can running cause a miscarriage or premature birth?
Firstly, and we cannot stress this enough, running in pregnancy has not been shown to cause miscarriage or premature birth. However, if you have been told you are at risk of having a premature birth, talk to your doctor before starting any exercise in pregnancy. If you ran, jogged or weight trained regularly before you got pregnant, it’s safe to carry on for as long as you feel comfortable, maybe reducing intensity as the pregnancy goes on through the various trimesters. Running is great aerobic exercise and can help you to have a fit and healthy pregnancy as well as helping mentally. Getting outside and taking in the fresh air can’t be beaten, it’s also great socially!
If you ran before your pregnancy
While you’re pregnant, try to aim to stay fit and healthy, rather than training for personal milestones. Try and see the exercise as something to enjoy and use it as a feel-good method, and not focus on any competitive elements.
It’s also important to exercise your pelvic floor muscles regularly. A strong pelvic floor will be help you get back to running comfortably after the birth, it will also help strengthen your core leaving you feeling stronger and far more comfortable completing exercise.
Running safely during pregnancy
As your bump grows, your changing centre of gravity affects your balance. We recommend running on even ground to reduce the risk of falling. If you usually run off-road, you could stick to the paths if the ground is uneven. Or you could try using a running track or a treadmill in the gym.
It’s important to listen to your body as your pregnancy progresses. Some people find that they are happy running right up until their due date. Others find it’s more comfortable to change to low-impact exercise, such as walking or swimming. Listen to your body and do what feels right for you.
Everyone is different, so it’s super important to listen to your body and be guided by what feels comfortable for you.
Running can be tough on your joints, even when you’re not pregnant. Women who are pregnant, will actually find that the hormones released during pregnancy, can loosen your joints. This means the chance of injury can rise. These tips can help you run safely:
Wear supportive running shoes.
Wear a proper running bra.
Warm up and cool down before and after exercising.
Take care to avoid falling or bumping into anything.
Drink plenty of water.
Avoid overheating. Don’t exercise in very hot weather.
Steady running is better than high intensity interval training.
If you have any pains while running in pregnancy, stop exercising straight away and contact your doctor or midwife.
Passing ‘the talk test’
It’s important not to exhaust yourself. Generally, you should be able to hold a conversation while you are exercising. If you become breathless, you are probably exercising too strenuously and should slow the pace down. For example, why not take your phone out with you on your run or walk, and stop to take photographs. This is a great way of getting regular rest breaks into your activity!
Training for races in pregnancy
You can carry on running at performance-level if your doctor has given you the all clear. It’s important to talk to your coach or trainer about how your pregnancy will affect your training and about any changes you need to make. We recommend asking to see an obstetrician who specialises in pregnancy and sport, this can help with your confidence in your ability to exercise.
Make sure you eat well, drink plenty of fluids and avoid overheating. Stop straight away if you have any pain or discomfort or if you develop any unusual symptoms. Avoid pushing yourself too hard and bear in mind that you’ll need to ease up as your bump grows.
If you’re not used to running
If you were not a runner before you got pregnant, it is best not to start now. Your joints won’t be used to the impact of running which could lead to discomfort. There are lots of low-impact exercises you can do however, such as walking briskly, using an exercise (static) bike or swimming, these are fantastic ways of getting outside whilst building up a sweat!
*advice based on current guidelines, dated 24 January 2024