Active women who jog regularly often face the question during pregnancy: Can I keep running? In many cases, the answer is: Yes – and it’s worth it! Provided the pregnancy is uncomplicated and there are no medical risks, running can be a valuable support for the body and well-being – both for the expectant mother and the unborn child.
Expert:
Dr. med. Sibylle Matter Brügger, Head of Sports Medicine, Medbase Bern Zentrum, General Internal Medicine FMH, Sports Medicine SEMS
In general:
- If there are pregnancy complications such as bleeding, premature contractions or maternal illnesses, as well as in the case of multiple pregnancies, exercise should only be done after consulting a doctor.
- Pregnant women should be active for at least 150 minutes per week at moderate intensity. Activity should be spread over at least 3 days and include various types of movement. Women who were not regularly running before pregnancy are advised to start with 2–3 sessions of 15 minutes per week and gradually increase this along with other activities.
- Women who were already regularly active before pregnancy can usually continue. Most pregnant runners adjust the number of training sessions according to how they feel and reduce them as the pregnancy progresses.
Why running during pregnancy is beneficial:
Regular exercise has many advantages:
- Improved cardiovascular system: This helps the body better handle the increased circulatory demands of pregnancy.
- Reduced risk of gestational diabetes and high blood pressure: Physical activity can significantly lower the likelihood of these common complications.
- Fewer typical complaints: Back pain, water retention, and fatigue occur less frequently in active pregnant women.
- Better weight management: Running helps maintain healthy weight gain during pregnancy – avoiding unnecessary extra kilos.
- Mental balance and better sleep: Exercise releases feel-good hormones that help stabilize mood swings.
- Good preparation for childbirth: A fit body often handles the physical effort of giving birth more effectively.
What you should keep in mind as a pregnant runner
Even if you used to run regularly before, remember: pregnancy is not the time for personal bests. Pay attention to your body and follow these principles:
- Adjust the intensity: Train based on how you feel. A simple rule: you should still be able to talk while running (“talk test”).
- Avoid extreme conditions: When it’s hot, run in the cooler morning hours and in the shade – core body temperature should not exceed 39° C to avoid risks to the unborn baby.
- At altitudes above 2500 meters, physical activity is only recommended with prior acclimatization.
- Eat and drink enough: Make sure to stay well-nourished and hydrated, as energy and fluid needs change during pregnancy.
- Proper gear: Well-fitting, supportive sports bras and possibly maternity running tights increase comfort.
- Mind the terrain: To minimize injury risk, choose flat, stable routes where you feel safe.
- Include breaks and rest periods: Your body is working hard – give it time to recover.
- Don’t forget pelvic floor training: To prevent urinary incontinence in late pregnancy and after birth, regular pelvic floor exercises help.
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When you should lower training intensity
Adjustments are needed if you experience the following symptoms:
- Nausea or discomfort
- Excessive fatigue or lack of energy
When you should stop training
If you experience any of the following, stop training immediately and consult your gynecologist:
- Bleeding
- Lower abdominal pain
- Hard belly
- Premature contractions
Alternative training options for runners
Suitable activities include low-risk, steady-load sports like swimming, aquafit, indoor cycling, or prenatal yoga. From the 20th week of pregnancy, intense abdominal exercises should be avoided, and exercises in a lying position should be skipped by the third trimester at the latest. For experienced athletes, cycling, rowing, tennis, or cross-country skiing may still be appropriate. Horseback riding, diving, and downhill skiing are generally discouraged.
Who is Medbase?
Medbase is the largest multidisciplinary sports medicine network in Switzerland and offers specialized services to athletes, clubs, and sports associations of all levels in the fields of sports medicine, sports physiotherapy, performance diagnostics, and training advice.