Is Running During Pregnancy Safe?

Jul 07, 2020

YES! As long as you don’t have any complications (incontinent cervix, placenta previa, or preeclampsia) and are cleared by your doctor, pregnant women who were runners before pregnancy can continue running. 

Staying fit during your pregnancy is healthy, safe, and highly recommended! 

As the weeks of my pregnancy progress, my mileage and pace has definitely decreased but I am thankful to be able to still log some kms with my babe!


Here are 6 tips for those pregnant mamas out there that are wanting to continue running:

  1. Ensuring a proper warm up and cool down (10 minute-12 minutes of low intensity cardio and dynamic stretches) 
  2. Invest in good runners and sports bras to adjust to the changes in your gait and weight gain 
  3. LISTEN to your body. Focus on time and effort using “talk test” to monitor your intensity. Some days running might feel extremely uncomfortable and you’ll need to walk or take a rest day which is okay! 
  4. Focus on strengthening your pelvic floor and deep core and see a pelvic floor physio for specific exercises and advice.
  5. Stay well hydrated and fueled before and after your runs, (especially on hot days). 
  6. Invest in a belly band/SI belt for added support and take pressure off the lower back (we sell these at Active Physio Works) – that’s where I purchased mine from.

It is important to remember that every woman and pregnancy is different! Have grace for yourself and remember running will always be there for you afterwards. There is no need to push yourself during pregnancy.

If you have any questions or notice certain areas flaring up when running, book in for an appointment with myself or one of our other Physiotherapists. As well, we do have Pelvic Health available with Candace Mazur, PT, MScPT at our Sturgeon Medical clinic (opening on Monday, July 13) or with Mika Bodet, PT, BScPT at our Servus Place clinic.
Call 780-458-8505 to book in for an appointment!


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