Research has consistently shown that exercise during pregnancy, including running, offers numerous health benefits:
- For Mothers: Reduces the risk of gestational diabetes, pre-eclampsia, and excessive weight gain. Exercise can also improve cardiovascular fitness, enhance sleep quality, and lower the risk of postnatal depression by up to 25%.
- For Babies: Studies, such as one published in Clinical Medical Insights: Women’s Health, indicate that exercise may reduce the risk of chronic diseases later in life and promote healthier energy expenditure in babies, helping combat obesity.
Additionally, contrary to popular myths, running during pregnancy does not increase the risk of miscarriage, preterm birth, or low birth weight, according to a study in BMJ Sport and Exercise Medicine.
NHS Advice on Exercise During Pregnancy
The NHS recommends that pregnant women remain physically active throughout pregnancy, provided they have no complications. For women who already run, the advice is clear: you can continue, but you should adapt your routine based on how your body feels.
Key NHS guidelines include:
- Hydration and Heart Rate: Stay hydrated and avoid letting your heart rate exceed 90% of its maximum.
- Comfort First: Running should feel comfortable. If you experience pain, dizziness, or spotting, stop and consult a healthcare professional.
- Adaptability: Reduce intensity or switch to low-impact activities as needed, particularly as your pregnancy progresses.
For non-runners, the NHS advises starting with gentler forms of exercise, such as walking or swimming, rather than beginning a running routine during pregnancy.
Situations Where Running May Not Be Safe
While running is safe for most pregnant women, certain conditions may require caution or avoidance of high-impact activity. These include:
- Severe pre-eclampsia
- Placenta previa after 28 weeks
- Pre-existing heart or lung disease
For women with mild complications, such as gestational hypertension, modifying intensity or duration may be necessary. Always consult a healthcare provider if you’re unsure.
Trusting Your Body: The Shift in Medical Perspectives
Historically, pregnant women were often told to avoid intense physical activity. But medical advice has evolved significantly. As Margie Davenport, a maternal-foetal health researcher, explains, “We now recommend pregnant individuals engage in physical activity and exercise from conception until delivery.”
This shift reflects a broader understanding that pregnant women are capable of determining what feels right for their bodies. Studies have found that runners often have a strong sense of embodiment and are attuned to both their own needs and those of their baby.
Returning to Running Postpartum
While running during pregnancy is generally safe, returning to running postpartum requires a more cautious approach. Pregnancy and childbirth can weaken the pelvic floor and abdominal muscles, increasing the risk of incontinence, pelvic organ prolapse, or musculoskeletal pain.
The NHS recommends waiting at least 12 weeks postpartum before attempting to run, but individual recovery timelines vary. Before resuming running, consider these steps:
- Strengthening Exercises: Focus on rebuilding pelvic floor and core strength.
- Start Gradually: Begin with short walk-run intervals and progress slowly.
- Monitor Symptoms: Watch for signs like vaginal heaviness, pain, or urinary incontinence, and stop if they occur.
Specialist Support and Advice
For those seeking additional support, clinics and healthcare providers specializing in pregnancy care can offer valuable resources. Services like pelvic health assessments and tailored exercise advice can help women stay active safely during and after pregnancy. Understanding the physiological changes and how to adapt to them can make a significant difference in recovery and long-term health.
The Bottom Line: Exercise Is Beneficial—But Listen to Your Body
Running during pregnancy can be a positive experience, offering physical and mental health benefits for both mother and baby. With proper guidance and attention to your body’s needs, it is possible to maintain an active lifestyle throughout pregnancy and beyond.
The growing awareness of the benefits of exercise, supported by NHS guidelines and ongoing research, is helping to dispel myths and empower women to make informed choices about their health. For those navigating their pregnancy journey, seeking advice from experienced professionals and trusted clinics can provide added reassurance and ensure you’re making the best decisions for you and your baby.