Can I run while pregnant?

Key points

• Many people who ran before pregnancy can often keep running, with changes as the body changes.
• Your provider’s advice for your own pregnancy matters most.
• Stop and call your provider if you notice warning signs like bleeding, fluid leaking, or chest pain.

Why it matters

Regular movement is linked with many benefits in pregnancy. The American College of Obstetricians and Gynecologists (ACOG) says that most pregnant people can safely do aerobic exercise, and that staying active is generally encouraged for healthy pregnancies.

Running is a type of aerobic exercise, so it often fits into that guidance. Still, every pregnancy is different, and some conditions change what is safe.

What is generally OK vs. what needs a closer look

Many providers say running may be a good choice for people who were already running before pregnancy and have a healthy, low-risk pregnancy. Some people choose to keep running at an easier pace, or switch to walking, cycling, or swimming for some runs.

A closer look is often needed if you have:

• Heart, lung, or blood pressure concerns
• Placenta or cervix concerns
• Bleeding or pregnancy-related pain
• Carrying more than one baby
• Balance problems or dizziness

For these situations, ask your doctor or midwife whether running fits your pregnancy.

Practical tips

Many providers suggest these habits while running in pregnancy:

• Drink water before, during, and after runs.
• Pick routes that are flat and familiar.
• Wear a supportive sports bra and shoes that fit well.
• Keep the effort at a level where you can still talk in full sentences.
• Be careful on uneven ground, since your balance can change as pregnancy goes on.
• Plan for shorter or easier runs as your body changes.

If you already ran or had questions about a run

If you ran before finding out you were pregnant, many providers consider that a good starting point, and they will often help you adjust your plan. You can bring up your running schedule at your next visit so your provider can give advice for your situation.

If you had a run that felt off, make a note of what happened and share it with your provider.

When to contact your provider

Contact your provider right away if you have vaginal bleeding, fluid leaking, contractions, chest pain, trouble breathing, dizziness, or calf pain or swelling during or after a run.

Questions people ask

More questions people ask

Sources