Running pregnant in early pregnancy is always a concern. Some women stop exercising at the start of pregnancy. There is a belief that running while pregnant increases the risk of miscarriages in the 1st trimester, yet no link has been shown. On the contrary, studies have proven many benefits.

Running pregnant is quite possible if you are not a beginner in running, if you have no medical contraindication, and if you follow a few guidelines that you will find later in this article.

However, some women stop running during pregnancy in the 3rd trimester, because this sport while pregnant can cause pain in the lower abdomen at this stage.

At the slightest pain in the stomach, it is advisable to stop running. You can then replace running with brisk walking. This sport when you are pregnant is just as beneficial to prepare you for childbirth and regain weight quickly after the birth of the baby. In addition, this sport for pregnant women is gentler on the joints, and can be practiced with the family.

Running during pregnancy without precautions can cause the risk of bleeding, miscarriages, opening of the cervix. Its risks are possible if you are a beginner in running, or if you are not used to running regularly. In this case, running while pregnant is not recommended.

If, on the contrary, you run regularly every week before you become pregnant, and you have no medical contraindications during pregnancy, you can continue your running workouts while pregnant by reducing their intensity and duration. However, you must always be in the presence of oxygen, that is to say be able to maintain a conversation without being out of breath for the duration of your practice.

Under these conditions, this pregnant sport is excellent for:

• the cardio-respiratory system: you oxygenate better, and your baby too;
• improve blood circulation and blood exchange with baby;
• have better skin elasticity and avoid stretch marks;
• avoid too much weight gain;
• prepare for an easy and quick childbirth;
• regain the line more quickly after pregnancy.

“It is not recommended for a woman who did not run regularly before pregnancy to start running. On the other hand, if you are in good health, that you have no known contraindications, and that you run regularly before pregnancy, you can continue running. ” – Dr Pascale Desautels, obstetrician-gynecologist.

Running safely during pregnancy is possible. Here’s how to do it:

• Always ask your doctor for advice throughout pregnancy, especially if you want to participate in a running event;
• Avoid running in hot and humid weather;
• Run a distance to which you are accustomed otherwise, abstain;
• Run on dirt roads as there is less impact on your joints;
• When you play sports during pregnancy, you are hotter than usual, do not cover up too much;
• prepare your route, choose one where you can maybe have a “pee stop” and drink some water;
• Outdoors, find a loop trail near your home so that you can walk home fairly quickly if you are tired.

You can run throughout pregnancy if:

• you were used to running before you were pregnant;
• there is no bleeding;
• there are no signs of placenta previa (2nd trimester);
• there is no leakage of amniotic fluid;
• there are no premature contractions;
• there is no premature opening of the cervix.

If any of these signs appear while you run, stop and walk, then take a break or you can sit down. It will then be contraindicated to continue running.

Coach’s advice for safe running when pregnant

Answer these 3 essential questions before you run pregnant:

1. Would you run at least 3 x 20 minutes or more per week, for at least 6 months?
2. Is your diet balanced?
3. Do you know your limits, and are you ready to lower the intensity of your workouts during your pregnancy?

If you answer positively to the 3 questions, that you have no medical contraindication, and the agreement of your doctor or midwife, you can continue running during pregnancy.

Safe running tip: be well equipped to run while pregnant

• good running shoes;
• a good sports bra;
• the running belt (or a one-piece swimsuit if you don’t have one) to support your stomach and lower back, a belt with water bottles to keep you hydrated. The best would be to find a course with a water point;
• clothes you are comfortable in, such as shorts or soft pants with elastic waistband.

“Pelvic floor exercises and core exercises are essential to strengthen the core. These exercises are important for women who run during pregnancy because of the impact and weight of the fetus on the pelvic floor. ” – Richard Chouinard, responsible for practical training in the kinesiology division of the Faculty of Medicine of the University of Laval (Quebec) and specialist in sports training.

By following these recommendations, tips and tricks, you will be able to run safely during your pregnancy, keep yourself in shape, control your weight and enjoy a good delivery.