Walking and running when pregnant
Meet your coach
Mel is a qualified Running Coach, mum and founder of the running community This Mum Runs. Watch the video to find out why Mel is passionate about helping pregnant women stay connected to their bodies throughout pregnancy and beyond, teaching them how to get Active for 2 through running.
WHAT YOU’LL NEED
Running or brisk walking during pregnancy requires very little equipment, and can be done anywhere at any time, making it an easy activity to fit into your usual routine. With just a few basics, you’ll be ready to go. Start with:
- Well-fitting trainers. In pregnancy, if you’re taking part in any load-bearing exercise, cushioned shoes will help prevent injury. Visit a specialist running store and they will recommend the best trainers for you based on how you run.
- A supportive, non-wired sports bra.
- Think about buying an expandable belt to carry your water bottle for a hands-free way to stay hydrated.
- Loose, comfortable layers that can be taken off once you’ve warmed up.
Warm up and cool down
During pregnancy your body produces the hormone relaxin, which can make you more flexible and prone to injury, so it’s essential to prepare your body for any activity.
Before you begin to exercise, start with a short walk followed by a range of dynamic stretches to gently loosen-up your legs, hips, back, chest and arms.
When you’ve finished, cool down by reducing your pace to a slow walk, until your breathing goes back to normal. This will help your muscles to return to their pre-exercise state. Finish with static stretches of the calves, thighs, chest, back, shoulders and arms, using a wall or tree for support.
More sportsExplore more active for 2
1. ACOG. Physical activity and exercise during pregnancy and the postpartum period [Online]. Available at: www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-Period#36 [Accessed: February 2017].