Running During Pregnancy?

The topic of running during pregnancy often sparks debate, with some women being advised to halt all high-intensity activities while expecting. While there are certain circumstances where medical professionals may recommend discontinuing running, for most healthy women, continuing this activity can be both safe and beneficial. In this article, we'll explore the safety, comfort, and helpful tips for pregnant runners, empowering you to make informed decisions about your fitness routine during this transformative time.

Is Running Safe During Pregnancy?

For a healthy woman with a healthy pregnancy, running is generally considered safe. The American College of Obstetricians and Gynecologists recommends aerobic and strength-conditioning exercises for pregnant women, highlighting the numerous health benefits they offer to both mother and baby. However, it's essential to undergo an appropriate assessment by your healthcare provider before embarking on any exercise program during pregnancy.

Considerations and Potential Risks

While running can be safe for many pregnant women, it's crucial to consider potential risks and listen to your body. With the growing belly, the increased weight on pelvic muscles during high-impact exercises like running can lead to issues such as bleeding, joint pain, urinary incontinence, and stress on the breasts or abdomen. Additionally, symptoms like dizziness, shortness of breath, chest pain, and balance issues should not be ignored.

Benefits of Running During Pregnancy

Despite the potential risks, some women may choose to continue running during pregnancy due to the benefits it offers. For avid runners, jogging may be the preferred way to maintain physical fitness and mental well-being, thanks to the release of endorphins. However, it's essential to evaluate whether the benefits of running outweigh the potential risks and consider alternative low-impact exercises that offer similar benefits without the strain on the pelvis.

Making Informed Choices

Ultimately, the decision to run during pregnancy should be based on individual circumstances, preferences, and medical advice. If running is your preferred form of exercise and you can do so comfortably without experiencing adverse symptoms, you may choose to continue with appropriate modifications. However, if you're unsure or have concerns about the impact of running on your pregnancy, it's best to consult with your healthcare provider or a preanatal fitness coach to explore alternative exercise options that prioritize your safety and well-being.

Postpartum risks vs rewards

In my opinion, the risks that running during pregnancy can pose to our bodies are higher than the rewards. When the belly starts to grow, we have so much weight and tension on our pelvic muscles, and adding some high impact for a long time, even for an easy peasy 5 km run, can be a risk that we may only see the results of during postpartum. Even if you don't experience any pelvic pain during pregnancy while running, you may set some future symptoms for the postpartum period that you don't want to deal with.

However, I totally understand that for a runner, it might be too hard to stop running for a couple of months. So, I would suggest setting a personalized plan with a prenatal fitness coach for the best results.