Can I run while I’m pregnant?
As a runner you might be wondering if you need to stop running when you're pregnant.
You might have searched “can I run while pregnant” only to find confusing and conflicting recommendations.
What do you need to know to help you make your decision on whether or not you continue running during pregnancy?
Read on my running friend!
In this blog we will go over:
Benefits of running during pregnancy
Exercise, including running during pregnancy has some incredible benefits! Remember you are not frail or fragile when you are pregnant. Instead you have an incredible body that is supporting the growth of another human being.
And while there may be modifications and some limitations for some pregnant athletes, there are excellent benefits of remaining active throughout pregnancy.
Exercise in pregnancy can reduce the risk of the following:
gestational diabetes and excessive gestational weight gain
preeclampsia
preterm birth
varicose veins
deep vein thrombosis/blood clots[1]
There is some research evidence that exercise can also:
reduced length of labour and delivery complications
provide psychological benefits with reduced fatigue, stress, anxiety and depression[1]
Contraindications to exercise
For the majority of pregnant athletes, exercise will be safe to continue through your entire pregnancy. However there are a few scenarios where you might have a contraindication to exercise. That’s a fancy word for things that would limit your participation in sport because of a medical reason.
Contraindications to exercise or sport during pregnancy could include:
Abnormal amniotic fluid levels
Bleeding in 2nd and 3rd trimester
Incompetent cervix
Placenta previa
Preeclampsia
Premature labour or rupture of membranes[1]
Make sure to check with your medical provider to ensure you are not dealing with any of those and are cleared for activity.
Symptoms to watch for when running while pregnant
When deciding whether or not to run when pregnant, there are few things to pay attention to.
1.Pain or discomfort - How do you feel during and after your run? Are you having any discomfort or pain anywhere in your body?
Here are some common things that pregnant people can feel during or after high impact activities are:
SIJ joint pain
Pubic symphysis dysfunction
Groin, low abs or round ligament pain
Lower back pain
Knee pain
Let’s dive in to why these symptoms might happen.
First off, your posture will change during pregnancy and your centre of gravity will shift. This has to happen so you can avoid falling on your face!
But with these postural changes, the ground reaction forces may change through your whole body. More force through your joints might result in some intolerance or symptoms.
Secondly, torso and pelvic rotation is so important in reducing force through the pelvic floor. The size of the pregnant belly can reduce the ability to rotate and can make the pelvic floor work harder as a deep core muscle which could lead to symptoms.
There are many more reasons for symptoms, so if you are starting to get pain or discomfort during or after your run, some modifications should be considered.
Don’t hesitate to consult a pelvic health physiotherapist for an assessment to help figure out what is going on!
2.New or worsening pelvic floor symptoms
Common symptoms can include:
Leaking urine
Urgency or the feeling of always having to pee
Vaginal heaviness or bulging
Round ligament pain
Your pelvic floor is under more stretch and load than ever before due to the placenta and growing fetus. If you start to leak when running or if you have vaginal heaviness, it’s time to evaluate what the pelvic floor is doing under the impact of running.
3.Fatigue levels
What happens after your run? Are you energized or absolutely exhausted?
We don’t want a high effort output to put you so low in energy that all you want to do is nap on the couch for the rest of the day. Intensity or distance of the run could be adjusted to help with the fatigue levels you are experiencing.
What do I do if I have symptoms?
If you experience symptoms like pain, leaking urine or heaviness, the first suggestion would be to go see a pelvic health physiotherapist who works with athletes.
Symptoms don’t always mean that you have to stop. Sometimes adjustments to your training or some work on posture/form and strength can make a big difference in these cases.
A pelvic floor assessment might be indicated to help determine how the pelvic floor is functioning during pregnancy.
Having someone watch your running mechanics can also be extremely helpful to see if any tweaks or alterations need to be made. It can also help determine what type of rehab exercises you can benefit from as your body changes during pregnancy.
How to make adjustments to support running while pregnant
At some point in your pregnancy you may decide that your running routine needs to be adjusted.
Here are some tips:
Be flexible in modifying your training to adjust for things like symptoms, fatigue levels or extreme temperature changes (pregnant people are more sensitive to heat!)
That might mean less mileage overall or reduced speed.
It could look like taking more walk breaks during your runs.
It could also mean switching to other options of training such as weight lifting, spinning, or hiking.
Some other suggestions are to:
Add specific hip and pelvic floor strengthening exercises to your weekly routine
Run some hill intervals: running up hill is less impact!
Wearing a supportive maternity belt while you run
One excellent maternity belt is the FITSplint by ReCORE Fitness. This belt is designed for athletes by a physiotherapist and can be an great addition to your running gear.
So…can I still run while I’m pregnant?
The answer will be different for each individual. Some pregnant athletes will be comfortable to run throughout their pregnancy, when many cannot for various reasons.
Ultimately if you are managing well with minimal symptoms and you’ve been cleared by your medical team, running is completely safe to do when pregnant.
Whatever camp you land in, remember you are doing great. If you have to stop, it’s not a failure and if you keep running there is no badge of honour.
What is most important is that you are respecting your body and its needs as it changes and grows a new little human!
At HerSport Physio, we are incredibly passionate about helping athletes stay active through pregnancy and postpartum and are thrilled to help many runners of all abilities.
If you are experiencing any symptoms while running, or just need some expert guidance through your pregnancy, we are here to help!
[1]Evenson KR et al. Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World. Am J Lifestyle Med. 2014 Mar;8(2):102-121.PMCID: PMC4206837.