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Running and jogging are increasingly exert yourself is
popular activities during pregnancy and the the ‘Talk Test’
postnatal period. As it doesn’t require a set - you should be Not active?
location and/or specialised equipment, it is able to hold a Start
a very accessible activity. However, if you conversation,
gradually!
were not a regular runner before pregnancy, but not sing.
running may not be a suitable activity for Running is relatively
you. Whilst jogging can be done at a lower inexpensive, although it’s important to
intensity, running wear well fitting trainers or running shoes,
is considered a supportive pair of leggings and bra.
a high impact Already
Consider pregnancy specific clothing to
cardiovascular
active?
support your bump, back, hips and breasts.
Keep going!
activity. Even the
Running and jogging is great for your
fittest runners may
physical and mental health. It can be done
need to adapt the
alone, or with other people, at any time of
frequency, intensity and duration of their
the day, and can also be fun and sociable.
runs as they progress through pregnancy.
A good guide to make sure you don’t over-
  A
 im to jog or run at an intensity
where you can maintain a
conversation, but can’t sing
 I ncorporate more walking breaks and (i.e. “The Talk Test”).
stop to rest if and when you need to.
 E
 at well and drink regularly before
 ou can reduce impact by running
Y and throughout the session
on softer surfaces, avoiding or to prevent dehydration and
limiting downhill running, or overheating.
increasing the level of cushioning in
your shoes.

 ear well fitting trainers or running

W
shoes, a supportive
pair of leggings and bra.

 void overheating and feeling out

A
of breath for extended periods of
time.

 on’t continue running through

D
pain, lightheadedness, breathing
difficulties, contractions, vaginal
bleeding, amniotic fluid leakage
or any other unusual symptoms.
Stop and seek advice.
 void running on uneven surfaces
A
particularly in the later stages of
your pregnancy, as this increases
the risk of falling.

 o not push yourself to your

D  on’t continue running against
D
absolute limit. medical advice.
 ery few women are able to run
V  efore your jog or run, consume
B
comfortably throughout their 30-50g of carbohydrate e.g. a
pregnancy, so don’t worry if you banana or glass of orange juice.
have to make adjustments or stop After your run or jog – have a
running. recovery snack or meal within 30
minutes e.g. a milkshake or eggs on
 hilst it can be really hard to ‘not’
W toast.
run, consider cross training e.g.
switching some of your running  onsulting with a physiotherapist
C
sessions for lower impact workouts who has specialist training in
like walking, jogging, swimming, abdominal wall and pelvic floor
etc. to help maintain your fitness assessment and rehabilitation can
and routine. be helpful throughout pregnancy
and after birth.
 regular workout routine during
A
their pregnancy means you are
more likely to re-engage with
physical activities after
childbirth.
Give your body time to heal, prioritise
rest and recovery in the early weeks.
If you’ve had a straightforward birth,
you can start gentle exercises as soon
as you feel up to it. This could include
walking, gentle stretches, pelvic floor
exercises and exercises that target the
deepest layer of the abdominal muscles.
If you’ve had a caesarean or any surgical
intervention and/or complications, your
recovery time will be longer.
The 6-8 week postnatal check is a good
time to discuss physical activity with your
healthcare professional. Reintroduce
activities gradually and focus on
technique, breathing, pelvic floor and
abdominal function.
programme such as Couch to 5K. Begin
with short sessions on a soft surface
(grass or trail), or a slight incline, before
moving on to flat runs. Slowly increase
distance on the soft surface, before
finally running on the road again.
Breastfeeding, when being active at a
moderate intensity or when taking part
in strength training, is safe and does not
impact on breast milk quality or infant
growth. Expressing or feeding your baby
before running is recommended. Also
consider investing in a suitable bra that
will give you support whilst training and
remember to keep breast pads with you
to manage any leaking that can occur.

Only after having built up moderate

intensity physical activities and in the
absence of any signs or symptoms
of pelvic floor or abdominal wall
dysfunction, should higher
impact activities, such as
running, gradually resume.
Consider seeking the support
of a specialist pelvic health
physiotherapist during this time.

Gradually increase the impact and

duration of your runs by using a
 Ask your healthcare professional
about the Chief Medical Officers’
national guidance for physical activity
during pregnancy and after childbirth.

It’s worth noting that the national guidance

applies to uncomplicated pregnancies. We
suggest taking this resource with you to
your next appointment and to discuss your
active pregnancy with your midwife or other
healthcare professional.

If it feels comfortable,
KEEP GOING
If it’s uncomfortable,
STOP & SEEK ADVICE

BIRTH TO Physical activity for women

12MONTHS after childbirth (birth to 12 months)
Time for yourself - Helps to control weight Improves tummy
reduces worries and and return to pre- muscle tone and

Reintroduction of physical activity after birth

depression pregnancy weight strength

Improves fitness Improves mood Improves sleep

should be gradual and individualised. Not active?

Start gradually
Active before?
Restart gradually
t
ou

The 6-8 week postnatal check is a good time

Le
ab

isu

aim for
nd

to discuss this with your healthcare team,

at least
re
ta

150
Ou

remember to take this document with you.

minutes
With any signs and symptoms of pelvic floor
of moderate intensity activity
every week

and/or abdominal wall dysfunction, more

Build
Start back up
pelvic floor to muscle
exercises as strengthening

intense activities should not resume and referral soon as you can
and continue daily
Home
activities twice
a week

to a specialist pelvic health physiotherapist is It’s safe to be active.

No evidence of harm
for post partum
Depending on your
delivery listen to
your body and
You can be active
while
breastfeeding

recommended.
women start gently

UK Chief Medical Officers’ Physical Activity Guidelines, 2019

 “Being active has many mental
and physical health benefits, so as
a midwife, I can’t wait to spread
the word and share these fantastic
resources with new mums, mums-to-
be and my professional colleagues.”

Dr Jacque Gerrard, Midwife

MBE DUniv MSc RM RGN

This resource was produced by The Active Pregnancy Foundation in

collaboration with Emma Brockwell, Shefali Christopher, Gráinne
Donnelly and Sophie Power.

The series of resources has been funded by Sport

England and The National Lottery.

Always consult and follow the advice of your healthcare professional.

This resource does not constitute or replace medical advice.

www.activepregnancyfoundation.org

Version: Running 4 8pi 141121. First published online on 15 November 2021. The information contained within this resource was correct at the time of publication.
Updates will be made to this document as new information becomes available. Please use the online version to ensure you are accessing the latest version.