Running during pregnancy

If you were already a regular runner before becoming pregnant, you can usually continue running during an uncomplicated pregnancy for as long as it feels comfortable. The NHS and Tommy’s both advise that experienced runners can keep running during pregnancy, although your pace, distance and usual routine may need to change.

If you did not run before pregnancy, this is not the time to take it up. NHS guidance recommends choosing another form of activity instead of starting running for the first time while pregnant.

There is no prize for maintaining your usual pace or mileage. Pregnancy changes your body, balance and energy, and adapting your runs is a normal part of staying active.

Is running safe during pregnancy?

Running can be suitable during an uncomplicated pregnancy if it was already part of your routine.

The NHS advises keeping up your normal physical activity, including running, for as long as you feel comfortable. Tommy’s similarly states that people who ran or jogged regularly before pregnancy can generally continue.

The aim is to maintain fitness rather than train for a personal best. You may naturally slow down as pregnancy progresses, and some people eventually find walking, swimming or another lower-impact activity more comfortable.

If you have a medical condition, pregnancy complication, previous pregnancy problem or have been told you may be at higher risk of premature birth, speak to your midwife or doctor about exercise.

Can you start running while pregnant?

If you were not already a runner, NHS guidance says it is not a good idea to start running during pregnancy.

That does not mean you need to avoid exercise. Walking, swimming and other lower-impact activities can be more suitable ways to become active if running was not part of your routine before pregnancy.

If you were generally inactive before becoming pregnant, NHS guidance recommends building activity gradually rather than suddenly beginning strenuous exercise.

Your midwife, GP or maternity team can help if you are unsure what level or type of activity is appropriate for you.

How hard should you run?

Your pre-pregnancy pace does not need to become your pregnancy target.

Both the NHS and Tommy’s recommend using the talk test as a practical guide to exercise intensity. You should be able to hold a conversation while exercising. If you are too breathless to speak comfortably, slow down.

Tommy’s advises experienced runners to focus on maintaining their current fitness rather than trying to improve performance or achieve a personal best.

That might mean running more slowly, shortening your route, taking walking breaks or changing your routine completely as pregnancy progresses.

Your pace may change

Many runners find their usual pace changes during pregnancy. That is not something you need to fight against.

As your bump grows, your body shape and centre of gravity change. You may simply find that running feels slower or more tiring than it did before pregnancy.

Tommy’s notes that some people continue running until late pregnancy, while others switch to lower-impact activity earlier. There is no single point when every pregnant runner needs to stop.

Comfort and professional advice are more useful guides than comparing yourself with another runner or with your pre-pregnancy training.

Choosing where to run

Your changing centre of gravity can affect balance, so the surface you run on deserves more attention.

Tommy’s suggests choosing even ground to reduce the risk of falling. If your usual off-road route becomes uneven or difficult to navigate, a smoother path, running track or treadmill may feel more manageable.

Take extra care in poor weather and anywhere the surface is slippery or unpredictable.

If you no longer feel stable or confident running on a particular route, changing it is a practical adjustment rather than a setback.

Running shoes and support

Supportive footwear matters because running is a weight-bearing activity and pregnancy changes the demands placed on your body.

Tommy’s recommends supportive running shoes and a well-fitting sports bra for running during pregnancy.

Your usual kit may stop feeling comfortable as your body changes. Reassess fit rather than assuming something that worked before pregnancy will remain comfortable throughout.

Comfortable clothing that helps you avoid overheating is also sensible, particularly during warmer weather.

Hydration and overheating

The NHS advises drinking plenty of water during pregnancy exercise and avoiding strenuous exercise in hot weather.

Tommy’s also recommends staying hydrated and avoiding overheating while running.

On a warm day, that may mean changing when or where you run, reducing the intensity or choosing an indoor or lower-impact alternative.

Stop if you begin to feel unwell rather than trying to finish a planned distance.

Running and your changing balance

Pregnancy changes your centre of gravity as your bump grows, which can make balance feel different.

This is one reason Tommy’s recommends running on even surfaces and taking care to avoid falls.

A route that felt easy before pregnancy may become less comfortable later. Uneven trails, steep terrain or crowded routes might no longer suit you.

Choose the environment that feels safest and most manageable for your current body rather than sticking rigidly to a familiar route.

What if running becomes uncomfortable?

You do not need to continue running simply because you were a runner before pregnancy.

Some people gradually reduce their distance or pace. Others introduce walking breaks or move to walking, swimming or another lower-impact form of exercise.

Tommy’s notes that running can place considerable stress on the joints and that some people find lower-impact activity more comfortable later in pregnancy.

Pain or unusual symptoms are not something to train through. Stop running and seek professional advice if you are concerned.

Can you train for races during pregnancy?

Pregnancy is not generally a time to focus on improving running performance.

Tommy’s advises aiming to maintain your current fitness rather than training for a personal best. People who run at a high performance or professional level should seek individual medical and coaching advice about adapting their training.

A race entry or training plan does not need to dictate what your body should manage during pregnancy.

If your circumstances change, your training plan can change too.

Pelvic floor symptoms and running

Pregnancy places additional strain on the pelvic floor, and the NHS recommends pelvic floor exercises during pregnancy.

If running causes pelvic pain, leaking urine, pressure or other symptoms that concern you, speak to your midwife, GP or a pelvic health physiotherapist rather than assuming you need to tolerate them.

Individual assessment can be particularly useful if you are unsure whether continuing to run is appropriate for you.

When to get professional advice

Speak to your midwife or doctor before continuing running if you have a medical condition, pregnancy complication, previous pregnancy problem, have had repeated miscarriages, or have been told you are at increased risk of premature birth.

Stop running if you develop pain, feel unwell or experience unusual symptoms. Tommy’s advises stopping exercise and contacting your doctor or midwife if you develop unusual pain while running.

Vaginal bleeding during pregnancy requires medical advice. Contact your maternity unit or the healthcare service you have been advised to use if you experience bleeding or another urgent pregnancy concern.

If your baby’s movements have slowed, changed or stopped once you are at the stage of pregnancy where you normally feel movement, contact your maternity unit immediately rather than waiting to see what happens.

NHS 111 can advise on urgent medical problems when you are unsure where to get help. Call 999 for a life-threatening emergency.