Walking and running when pregnant
Running or walking during pregnancy can help with weight management and may speed up your post-birth recovery time1. Running Coach Mel believes that running and brisk walking also brings mental benefits, giving you the time and headspace to reconnect with your body and process the physical changes that take place during pregnancy.
Meet your coach
Mel Bound
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
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.
Watch Mel demonstrate:
Safety advice
To avoid overexerting yourself, exercise at an intensity which will still allow you to easily hold a conversation. If you’re out of breath, slow down.
Your running programme
Choose your level:
1
2
3
Can you run when pregnant: Safe running tips
Always inform your midwife or doctor of your intention to exercise during pregnancy. Certain medical conditions can make it unsafe to begin or continue with exercising once you become pregnant.
- If you’re new to running, stick with walking, then build up your time or quicken your pace
- Stop if you experience pain, fever, bleeding, dizziness, faintness, pubic pain, persistent headache, sudden swelling, difficulty walking, lack of normal foetal movement or an abnormally rapid heartbeat. Seek immediate medical advice.
- Always warm up and cool down with running-specific stretches – the pregnancy hormone relaxin can make you more stretchy, and so more prone to injury.
- Maintain a steady pace and try to focus on time rather than distance. Avoid hills, intervals or sprints throughout pregnancy.
- The pregnancy hormone progesterone can make you feel more out of breath, so listen to your body and slow down or walk if you need to.
- Drink plenty of water regularly throughout the day, and take small sips during an activity to stay hydrated.
- Take a rest day between running sessions to give your body time to recover.
- Aim to eat carbs (such as toast, porridge or a banana) around two hours before you run - or whenever works best for you. If you’re suffering from morning sickness and eating is making you sick, it’s best to wait until
the nausea has passed and you’re able to eat normally. - If you experience pelvic girdle pain (PGP) – pain in your hips and pelvis during pregnancy – running could make it worse. Speak to your midwife about what other types of activity may suit you.
More sports
Last reviewed: 5th May 2017
Questions about feeding and nutrition?
Our midwives, nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.