Can I run during pregnancy?
If you were running before you got pregnant and want to keep going, this is what you need to know. WHEN does not recommend taking up running during pregnancy. For women who were already running, it remains a personal choice, and this article will give you the information to make that choice with your eyes open.
You may have seen it said across social media, by fitness professionals, and even by some health professionals, that running during pregnancy is safe. The studies that exist are largely reassuring when it comes to your baby. What they do not look at is what running during pregnancy means for your body in the long term. Your joints, your pelvic floor, your musculoskeletal health years down the track. That research simply does not exist yet, and WHEN believes you deserve to know that before you decide.
Among competitive runners, most women naturally reduce their running significantly as pregnancy progresses, often cutting intensity by about half and with fewer than a third still running in the third trimester.
How pregnancy changes the way running feels
You may have already noticed that running feels different during pregnancy. Heavier. Less fluid. Like your body is working harder than the pace warrants.
That is not your fitness dropping. Your joints and ligaments are looser, your centre of gravity has shifted, and your pelvic floor is already working harder just to support your growing uterus. Every stride adds to that. None of this means running will definitely cause harm. It means the research has not yet told us what that load means for your body in the long term.
Your breasts change too
Breast size increases significantly during pregnancy and for women who run this is rarely talked about. Your chest feels heavier, your posture shifts, and your back may ache in ways it never did before. A well fitted, supportive sports bra makes a real difference to how comfortable running feels and how your body manages through a session.
Your pelvic floor is part of this conversation
If you are noticing any leaking during runs, it can happen during pregnancy but it is not something to push through.
If you notice a feeling of heaviness, pressure or dragging in your vagina during or after a run, check in with your maternity care provider.
Before you head out, take a few minutes to do some pelvic floor exercises, and do the same when you get back. Focus on both the lift and the full release. Being able to fully relax your pelvic floor is just as important as being able to contract it, and that becomes especially relevant when you are preparing your body for labour and birth.
Leaking during exercise can affect your confidence and your enjoyment of running. If you have access to a women’s health physiotherapist, an assessment before continuing to run is worth considering. Not everyone can access one, and if that is your situation, you can call the National Continence Helpline on 1800 33 00 66. They can offer free advice and point you in the right direction.
Practical tips for running during pregnancy
Grass and softer surfaces are kinder to your joints than concrete or pavement. A grass oval is a good option if you have access to one.
Alternating running with lower impact activities like walking, swimming, or deep water running gives your body recovery time and takes some of the cumulative load off your joints and pelvic floor. Many women find they naturally run less and walk more as pregnancy progresses.
Before you head out, do a few minutes of gentle movement to warm up your muscles and get them firing before the impact begins. Things like calf raises, glute squeezes, mini squats to turn on the knees, and some gentle pelvic floor work are a good starting point.
Make sure your footwear is right. Your feet change during pregnancy and shoes that fitted well before may not be giving you the support you need now.
References
Davenport, M.H., et al. (2018). Impact of prenatal exercise on maternal harms, labour and delivery outcomes: a systematic review and meta-analysis. British Journal of Sports Medicine, 53, 107-99. https://doi.org/10.1136/bjsports-2018-099821
Forner, L.B., Beckman, E.M., & Smith, M.D. (2020). Symptoms of pelvic organ prolapse in women who lift heavy weights for exercise: a cross-sectional survey. International Urogynecology Journal, 31, 1551-1558.
Murphy, C., Avery, M., Macaulay, M., & Fader, M. (2022). Experiences and impact of living with incontinence-associated stigma. PLoS One, 17(7), e0270885. https://doi.org/10.1371/journal.pone.0270885
Ribeiro, M.M., Andrade, A., & Nunes, I. (2021). Physical exercise in pregnancy: benefits, risks and prescription. Journal of Perinatal Medicine, 50, 4-17. https://doi.org/10.1515/jpm-2021-0315
Tenforde, A., Toth, K.E.S., Langen, E., Fredericson, M., & Sainani, K.L. (2015). Running habits of competitive runners during pregnancy and breastfeeding. Sports Health, 7, 172-176. https://doi.org/10.1177/1941738114549542
WHEN Exercise and Pregnancy Guidelines, Version 2 (April 2026). Women’s Health Education Network. www.when.org.au
Developed by the WHEN Clinical Team
Clinically reviewed by the WHEN Clinical Governance Committee
Last reviewed: 02/07/2026
