If you’re a runner, one of the first questions you might ask after finding out you’re pregnant is, “Can I keep running?”
For many people with a healthy, uncomplicated pregnancy, the answer is yes. If you were running regularly before pregnancy, there’s usually no reason to stop simply because you’re expecting. In fact, staying active during pregnancy has many health benefits for both you and your baby.
That said, pregnancy isn’t the time to train for a personal best or start a brand-new high-impact sport. The focus shifts from improving performance to supporting your health, wellbeing and changing body.
Is Running Safe During Pregnancy?
Current UK guidance recommends that if you were already running before pregnancy and your pregnancy is uncomplicated, you can usually continue for as long as it feels comfortable.
The key is to listen to your body and adapt your running as your pregnancy progresses.
If you weren’t running before becoming pregnant, it’s generally better to choose lower-impact activities such as walking, swimming, cycling on a stationary bike or pregnancy yoga, before considering running after your baby is born.
If you’re ever unsure whether running is appropriate for your pregnancy, speak to your midwife or maternity team.
Why Keep Running?
Running is an excellent form of aerobic exercise and can help you stay physically and mentally well throughout pregnancy.
Research suggests that regular physical activity during pregnancy may help to:
- improve cardiovascular fitness
- boost mood and reduce stress
- improve sleep
- maintain muscle strength and endurance
- reduce the risk of gestational diabetes
- reduce the risk of pregnancy-related high blood pressure
- support recovery after birth.
Many runners also find that getting outdoors and maintaining part of their normal routine is beneficial for their emotional wellbeing.
Your Body Is Changing
As pregnancy progresses, your body naturally changes to support your growing baby.
Hormones increase the flexibility of your ligaments and joints, your centre of gravity shifts as your bump grows, and you may notice changes in your balance.
These changes don’t necessarily mean you need to stop running, but they are good reasons to become more flexible about how, where and how far you run.
Many runners naturally:
- slow their pace
- shorten their distance
- include more walking intervals
- run on flatter routes
- reduce the number of weekly runs.
All of these adjustments are completely normal.
Running Doesn’t “Shake” Your Baby
One concern many people have is whether running causes too much movement for their baby.
The reassuring answer is no.
Your baby is well protected inside the uterus, cushioned by amniotic fluid and supported by the muscles and tissues of your body. Everyday movement—including running—does not “shake” your baby.
Pelvic Floor Matters Too
Running places repeated impact through your pelvic floor muscles.
Pregnancy naturally increases the workload on these muscles, so it’s worth paying attention to any symptoms such as:
- leaking urine
- a feeling of heaviness or dragging in the vagina
- pelvic pain or pressure.
These aren’t something you simply have to put up with.
If you notice any of these symptoms, speak to your midwife or ask about a referral to a pelvic health physiotherapist. Early support with exercises or referral to a physiotherapist can often help you stay active more comfortably during pregnancy and recover well afterwards.
Staying Comfortable While Running
A few simple adjustments can make running feel much more comfortable.
Wear supportive clothing
A well-fitted sports bra and supportive running shoes can make a huge difference as your body changes.
Some people also find a pregnancy support belt helpful later in pregnancy if recommended by their healthcare professional.
Slow Down
Pregnancy isn’t the time to chase personal bests.
Many people naturally find conversation-paced running more comfortable than faster sessions or interval training.
If you can’t comfortably hold a conversation while running, consider slowing your pace.
Stay Hydrated
Drink before, during and after exercise, particularly during warmer weather.
You may also find it more comfortable to run at cooler times of the day.
Avoid Overheating
Try to avoid exercising in very hot or humid conditions, particularly during early pregnancy.
Choose lightweight clothing and stop if you begin to feel excessively hot.
Can I Keep Running in the Third Trimester?
Many people continue running well into the third trimester, while others naturally choose to switch to walking, swimming or lower-impact exercise much earlier.
Neither approach is better than the other.
The most important thing is choosing the type and intensity of exercise that feels comfortable for your body.
It’s perfectly okay if your running journey changes as your pregnancy progresses.
When Should I Stop Running?
Stop exercising and seek advice from your maternity team if you experience:
- vaginal bleeding
- leaking fluid from your vagina
- regular painful contractions
- chest pain
- dizziness or feeling faint
- severe breathlessness before exercise
- persistent abdominal pain
- reduced movements from your baby after 24 weeks
- sudden swelling, severe headache or visual disturbances.
These symptoms should always be assessed promptly.
Is Running Safe for Everyone?
Running isn’t recommended for every pregnancy.
Your midwife or obstetrician may advise against running if you have certain pregnancy complications, such as:
- significant heart or lung disease
- severe anaemia
- placenta praevia after 26 weeks
- pre-eclampsia
- preterm labour in the current pregnancy
- cervical insufficiency
- certain multiple pregnancies.
If you’ve been advised to restrict your activity, follow the advice of your maternity team.
Quick Tips for Pregnancy Running
Wear supportive trainers and a well-fitting sports bra.
✔ Warm up and cool down gently.
✔ Slow your pace as your pregnancy progresses.
✔ Choose flat, even surfaces where possible.
✔ Carry water and stay hydrated.
✔ Avoid overheating.
✔ Don’t run through pain.
✔ Remember that walking is still exercise—it’s okay to mix running with walking.
Remember: Every pregnancy is different and every runner’s journey will be too. Some people run until the day they give birth, while others stop much earlier because it no longer feels comfortable. Both experiences are completely normal. The goal isn’t to prove how much you can do, it’s to find enjoyable ways to keep moving, support your wellbeing and care for yourself and your growing baby.
Want to Learn More About Exercising During Pregnancy?
Our Complete Antenatal Course explores how exercise, movement and staying active can support your physical and emotional wellbeing throughout pregnancy, labour and recovery after birth.
Our aim is to help you feel confident to stay active in ways that feel right for you and your pregnancy.
References
- NHS. Exercise in pregnancy.
- NICE Guideline NG201. Antenatal Care.
- Royal College of Obstetricians and Gynaecologists (RCOG). Exercise in Pregnancy.
- Royal College of Midwives (RCM). Physical Activity in Pregnancy.
- UK Chief Medical Officers’ Physical Activity Guidelines (2019).
- American College of Obstetricians and Gynecologists (ACOG). Physical Activity and Exercise During Pregnancy and the Postpartum Period (Committee Opinion No. 804, reaffirmed 2023).
- Mottola MF et al. (2019). 2019 Canadian Guideline for Physical Activity throughout Pregnancy.
- World Health Organization (WHO). WHO Guidelines on Physical Activity and Sedentary Behaviour (2020).
- Institute of Health Visiting (iHV). Healthy lifestyles in pregnancy.
- PIF TICK. Making health information trustworthy.