Is Running Safe During Pregnancy? Benefits, Risks, and Expert Tips

Pregnant women are often advised to reduce physical activity, but that doesn’t mean they need to avoid all forms of exercise. In fact, activities like running or walking can be beneficial during pregnancy — as long as they are done after consulting a healthcare provider.

Women who are already accustomed to running before pregnancy can usually continue doing so safely, provided they remain healthy and their pregnancy is progressing normally. Running isn’t just safe — it can also boost energy levels, elevate mood, and reduce the risk of common pregnancy complications.

However, if you were not a regular runner before becoming pregnant, it's better to choose other low-impact exercises such as walking, swimming, stationary cycling, or prenatal yoga.

Below are the benefits of running during pregnancy, when you can do it safely, and essential tips from Healthline for running without risk.

When Can a Pregnant Woman Start Running?

Pregnant women can generally exercise starting from the first trimester, but always with their doctor’s approval. Running does not harm the baby — the amniotic sac protects the fetus from shocks.

However, you should slow down, avoid pushing your body to pre-pregnancy intensity levels, and listen carefully to your limits.

Risks of Running During Pregnancy

There is no strong evidence that running harms pregnancy, but individual conditions differ. You might feel healthy enough to exercise, yet that doesn’t always reflect your baby’s condition.

Running may be risky if you have:

• High blood pressure

• Anemia

• Pregnancy complications

• Any condition your doctor considers concerning

Here are potential risks to be aware of:

1. Falling or Collision

Your center of gravity shifts as your belly grows, affecting balance and increasing the risk of falling — especially on the abdomen. Falling hard can lead to complications such as placental abruption, which threatens the baby’s oxygen supply.

2. Joint and Ligament Injuries

During pregnancy, the hormone relaxin loosens joints and ligaments in preparation for childbirth. This increases the risk of injury. Running is still possible, but proper precautions are necessary.

Benefits of Running During Pregnancy

• Reduces back pain

• Improves mood

• Lowers the risk of gestational diabetes and preeclampsia

• Eases constipation

• Enhances overall fitness

Tips for Safe Running During Pregnancy

1. Wear Comfortable Clothing

Choose comfortable running shoes that fit your changing foot size — pregnancy can cause swelling.

Use:

• A supportive sports bra

• Maternity leggings or supportive belly bands

• A pelvic support belt if needed

2. Warm Up Properly

Spend 5–10 minutes warming up to reduce injury risk.

Pregnant beginners can start with as little as 5 minutes a day, then gradually increase intensity.

3. Run on Flat Surfaces

Avoid uneven, steep, or slippery paths to prevent falls.

Opt for:

• Flat, smooth tracks

• Designated running paths

Add muscle-strengthening exercises to improve stability and endurance.

4. Stay Hydrated

Pregnant women are more prone to dehydration during physical activity.

Drink water:

• Before

• During

• After your run

Avoid running in very hot weather. If running outdoors, choose early mornings or late evenings.

Stop immediately if you feel dizzy, light-headed, or notice a sudden increase in heart rate.