If you like to keep fit, you might be wondering, can you run while pregnant? Pregnancy can be an amazing and confusing time. Your body is starting to change and you know that you have to make some other changes too. Can you still roll out your yoga mat at the local gym, use weights or sign up for a run? You know that going for a personal best might not be a good idea when you are expecting a baby, but can you still hit the treadmill in the gym or should you skip it and head for the showers?
Is it safe to run while pregnant?
While you’re not going to be hitting any personal bests, you can still pull on your training shoes. Prenatal personal trainer Tami Smith of Fit Healthy Momma told Live Science: “Unless your doctor recommends you avoid running, there is nothing wrong with keeping up with your runs during pregnancy, but you might have to modify quite a bit, especially near the end.” Although, Smith added, “If you weren’t a runner before pregnancy, chances are you should wait until after you’ve given birth to begin.”
Obstetrician-gynecologist and fitness professional Carla DiGirolamo of Boston IVF told Live Science that what you’ll be able to do is linked to your baseline level of fitness. “My recommendations for an accomplished triathlete will be different from a sedentary individual. But my general recommendation — assuming an uncomplicated pregnancy — is to stick with her current fitness level at her discretion with an awareness of any pregnancy symptoms she is having,” DiGirolamo said. She cautioned that during the second trimester when the body’s center of gravity changes, falling is a potential risk. “Another risk is pain in the pelvis as the bones begin to separate and the cartilage between the pelvic bones is more stressed,” said DiGirolamo.
Finding the right gear to support your changing body is key, said run coach and pre- and postnatal fitness specialist Christine Nichols. “I recommend that my pregnant runners get fitted for shoes mid-pregnancy as your feet can grow and your gait can change and therefore you may feel more comfortable in a different shoe or shoe size,” Nichols said. “Investing in a belly band can also be very helpful with round ligament pain, back pain and for more added support during exercise.” For more advice on running shoes, take a look at this feature on what is gait analysis?