Can I Run During Pregnancy?
This is one of our most commonly asked questions around exercise in pregnancy. Here’s a breakdown of the facts, so if running is what gets you going, rest-assured that you can keep plodding (or waddling) on.
If you were a runner before pregnancy, you’re fine to continue. Most runners continue to run until their third trimester, the advice being that it’s fine to run until you can no longer see your feet. More on that later in the article. Firstly, here are a few points to keep in mind to keep you and your baby safe while running:
Exertion levels: RPE refers to ‘Rate of Perceived Exertion’ and basically means how you feel. If 10/10 is your absolute maximum sprinting level and 1/10 is a slow walk, you should be working at a maximum of 6-7. Another good benchmark is the ‘talk test’. If you can hold a conversation without being too out of breath, this is the perfect level for your run. A good excuse to go running with someone and having a catch up at the same time!
Distance vs. time: Running is no longer about distance if you’re pregnant. Start to think of it in terms of time - again it depends on how you’re feeling and your pre-pregnancy fitness levels - but between 20 to 60 minutes is recommended. Don’t be tempted to squeeze in a few more minutes or km - it’s just not worth getting over exerted. Taper-off your intensity and miles over time.
No PBs: Walk and take breaks when you need to. You’re doing an amazing job being out so please don’t worry if you need to rest! This is no time for a personal best.
Hydrate: Remember to take a water bottle and drink during your run. Many runners don’t take a bottle with them so now is time to change that habit if that’s you. Dehydration is rapid and takes much longer to reverse.
Personal safety: Take a phone and tell someone where you’re going. Even better, run with a pal. Make sure you're in a place where there are plenty of people around, e.g. a park or through town, during the daytime.
Tripping hazards: It may seem obvious but avoid anywhere with potential tripping hazards, specifically trail running.
Listen to your body: If you don’t fancy it, don’t go. As much as I am an advocate for working to help you feel better, only you know your body. You can always go again tomorrow. Pregnancy is a rollercoaster of physical, mental and emotional feelings so please take each day as it comes. Running is a high impact exercise that can take you further afield than expected. If you’re mid-way through a run it might be difficult to get back home if you’re a couple of km away and not feeling top notch.
When should I stop running?
As mentioned earlier, the recommended advice is to cease running when you can no longer see your feet. Once this is the case, I’m afraid it’s time to hang up your running trainers for a little while. At this stage, tripping can become more of a hazard which makes total sense. It’s something that will be different for each woman as every pregnancy and every body is different so reaching this point in your pregnancy will be a different week.
We hope this helps! To reiterate, it’s so important to judge how you feel with running (and exercise in general) when pregnant. So take it easy, slowly and take plenty of care.
Please send us a message if you have any questions around running or working out in pregnancy and we’ll personally reply. Hit us up at helloteambump@gmail.com