Is running safe during pregnancy?

What does the evidence say about running during pregnancy?

1. Aim for at least 150 minutes of moderate-intensity aerobic activity each week if you have an uncomplicated pregnancy. 1
2. If you exercised regularly before pregnancy, you can generally keep up a similar intensity, adjusting as your symptoms guide you. 2
3. The activities to avoid are things like contact sports, high fall-risk activities, scuba diving, very hot yoga, and skydiving: none of which apply to standard road running. 1
4. Stay hydrated and avoid letting your core temperature stay elevated for long stretches during exercise, which matters most for summer running or races. 3

Is running safe in each trimester?

• First trimester. If you already run regularly, you can usually keep going. Fatigue and nausea often slow you down naturally, so listen to that signal. ACOG recommends at least 150 minutes of moderate-intensity activity a week, split across running or lower-impact options.
• Second trimester. As your uterus grows, changes in your gait and pelvic floor may affect comfort. Many runners shorten their stride, slow their pace, and add pelvic-floor exercises around now.
• Third trimester. Shifting balance and pelvic-floor pressure lead many runners toward walking, the elliptical, or swimming instead. Some keep running with extra support, others switch to lower-impact options: both are reasonable choices.