Running While Pregnant: Everything You Need to Know to Do It Safely

Pregnancy is a time full of physical and emotional changes, and one of the most frequent questions among women who already practiced sports is whether they can continue running.

The good news is that, in most cases, running during pregnancy is a safe activity, as long as the pregnancy has no complications and there is approval from the gynecologist or midwife. The most important thing is to listen to your body and adapt each workout to its new needs.

Is it advisable to run during pregnancy?

If you were already running before becoming pregnant, it is normal that you can continue doing so during the first stages of pregnancy as long as everything progresses normally. In fact, numerous studies show that maintaining moderate physical activity offers benefits for both the mother and the baby.

What specialists do advise against is starting to run for the first time during pregnancy. In that case, it is more advisable to opt for walking, swimming, or specific exercises for pregnant women, as the body is not accustomed to the impact generated by running.

Benefits of running while pregnant

Continuing to run in an adapted way helps maintain good physical condition during pregnancy and can make this stage much more bearable. Exercise helps control weight gain, improves circulation, and strengthens the cardiovascular system, which is especially important at a time when the body is working much more than usual.

In addition, running also has a significant effect on emotional well-being. The release of endorphins helps reduce stress, improves mood, and can promote better quality rest. Many women who have maintained a sports routine during pregnancy also report a faster recovery after childbirth, always respecting the times recommended by healthcare professionals.

How the body changes when running during pregnancy

As the weeks pass, the body experiences changes that directly affect how you run. Weight gain, abdominal growth, and the displacement of the center of gravity modify posture and running technique.

To this is added greater ligament laxity due to the action of certain hormones, which makes the joints somewhat less stable and increases the risk of minor discomfort if the intensity of the workouts is not adapted.

For this reason, many runners find that they need to reduce their pace without that being a problem. During pregnancy, the goal is no longer to improve personal bests, but to stay active and enjoy exercise safely.

Tips for safe running

The best recommendation is to forget about the stopwatch. Always run at a comfortable pace, one that allows you to maintain a conversation without difficulty and without feeling excessively fatigued. If at any point you notice discomfort, shortness of breath, or simply don't feel comfortable, the most sensible thing is to stop.

It is also important to avoid training during the hottest hours and to pay special attention to hydration before, during, and after running. The body needs a greater amount of fluids during pregnancy, and maintaining good hydration helps regulate body temperature.

The choice of sports equipment also becomes more important. A good sports bra will offer the necessary support as breast volume increases, while running shoes with good cushioning and stability will help reduce the impact on the joints.

How long can you run while pregnant?

There is no specific week to stop running. Some women continue training until the third trimester, while others prefer to stop running much earlier because they simply no longer feel comfortable. Therefore, it is essential to always consult your doctor or midwife before maintaining or modifying your training routine, as they will be best able to assess whether running is still a safe option in your case.

The decision will depend on the physical condition of each runner, how the pregnancy progresses, and the specialist's recommendations. In many cases, as the size of the abdomen increases, brisk walking or swimming can become a much more comfortable alternative.

When should you stop running?

Although physical exercise is usually beneficial, there are situations in which it is necessary to stop training immediately. If the pregnancy presents any complications or the healthcare professional recommends avoiding high-impact exercise, it will be necessary to look for other more suitable alternatives.

Choosing good shoes during pregnancy

During this stage, comfort becomes the priority. It is advisable to use shoes with generous cushioning, good stability, and a sufficiently wide last to accommodate possible changes in the foot, as slight swelling is relatively common during pregnancy.

At BeUrban, we have a wide selection of running shoes for daily training that offer the comfort and support necessary for those who want to continue enjoying their runs with maximum safety.

Marta Pérez Miguel's experience: running during pregnancy

In addition to medical recommendations and general advice, learning about the experience of a runner who is going through this stage can help resolve many doubts. For this reason, at BeUrban, we wanted to talk to Marta Pérez Miguel (@marta.perezmiguel) to find out how she has adapted her training and what it means for her to continue running during pregnancy.

Marta Pérez Miguel sharing her experience on how she has adapted her training during pregnancy

How have your workouts changed since you became pregnant?

Marta Pérez Miguel:
"They have changed progressively, especially in intensity; they are much less intense. We have introduced new things, core work, specific mobility, and, in the gym, tendon reactivity..."

What does running bring you mentally at this stage?

Marta Pérez Miguel:
"In general, it brings me a lot in my life. It's my way of relating, both with myself and with my surroundings and nature. At this stage, it's helping me understand my body, the changes I'm experiencing, to know how to read them because I know myself thanks to having been doing sports for a long time, to continue feeling active, and for that mobility to give me daily health that helps me a lot."

What advice would you give to other women in the same situation?

Marta Pérez Miguel:
"To lead a healthy lifestyle as much as possible. Moderate aerobic exercise is very beneficial for both the mother's and the fetus's health. There are many positive things, such as glucose metabolism, the formation of better blood vessels, and vascularization. But they should always be guided by professionals, and if they have no medical contraindications, they should know that it is very beneficial, as a woman's body is perfectly capable of sustaining physical activity while pregnant."

Conclusion

Running during pregnancy can be an excellent way to stay active, improve physical well-being, and take care of mental health, provided the pregnancy progresses normally and there is medical authorization. It's not about training faster or preparing for a competition, but about continuing to enjoy sports by adapting each session to the body's new needs.

If you listen to your body, reduce intensity when necessary, and use appropriate equipment, running can continue to be part of your routine during one of the most special stages of your life.