Should you run during pregnancy?

You’ve heard it many times before – it’s important to keep up the exercise while you’re pregnant. And it’s well documented that low impact exercise, such as walking, can have many benefits during pregnancy. But what about running?

Research finds runners can keep running

A 2017 study of 1,293 women globally who participate in parkrun – free, weekly 5km timed runs or walks which happen all over the world

The research,  published in BMJ Open Sport & Exercise Medicine, concluded that continuing to run during pregnancy won’t increase the risk of the baby being born prematurely or affect their birthweight.  

Academic Obstetrician Professor Andy Shennan, who led the study with parkrun’s assistance, said that women who are used to exercising before their pregnancy can keep it up,  and this is encouraged to ensure a healthy outcome for both the mother and her baby.

What if you haven’t been exercising regularly?

This research was based on women who were already running regularly when they became pregnant. The type and amount of exercise you can safely do while pregnant depends a lot on how fit and active you were before your pregnancy. If you haven’t been regularly exercising, you’ll need to take things slowly and gradually increase what you do. Ideally you want to build up to 30 minutes a day, most days of the week. 

For most women with uncomplicated pregnancies, a combination of aerobic and strength-conditioning exercises is recommended and  safe. According to the Royal Women's Hospital, the best way to get fit during pregnancy is through regular physical activity at an intensity that pushes you to work at a moderate pace, but not to the point of being out of breath.

However, certain medical conditions may prevent you from exercising during pregnancy, and there are some sports and activities that should be avoided. Always chat with your doctor about your fitness plans and routine and decide what changes, if any, you’ll need to make. And if you want further support and advice, a physiotherapist can help you create a personalised training plan.