Strength training and running in pregnancy: keeping going if you were active before

Pregnancy does not have to be the end of your sporting life. Most people who ran or lifted weights regularly before can keep doing so with their doctor’s agreement. At this stage the goal is not a personal best, but staying strong and comfortable. Adapting the intensity and your choice of exercises to your body is enough.

The general picture

In a healthy pregnancy, about 150 minutes of moderate activity a week is generally recommended. You can spread it out, for example 20–30 minutes a day. People who were very active before can usually keep a similar level, but it is wiser not to start a new and demanding programme during pregnancy. With a low-lying placenta, a multiple pregnancy, high blood pressure or a history of preterm birth, your doctor’s advice comes first.

Strength training: how to adapt it

Muscle strength can help your posture, your back and carrying your baby afterwards. Keep these points in mind:

• Avoid max-effort lifts; choose moderate loads and more repetitions.
• Do not hold your breath while straining. Make the effort as you breathe out.
• Drop or change moves that need you to lie on your belly or that raise abdominal pressure a lot.
• Later in pregnancy, work on an inclined bench or seated instead of flat on your back.
• Use support for moves that challenge balance and could cause a fall.
• Do not stretch to the extreme, since your joints are looser.

Running: listen to your body

Many people can keep running in pregnancy, though the pace often slows over time, and that is quite usual.

• Use the talk test: if you can speak in sentences, the pace is fine.
• Choose a supportive sports bra and well-cushioned shoes; your foot size may change.
• In hot weather, pick cooler hours and drink plenty of water.
• Run on flat, safe ground; trails raise the risk of a fall.
• Swap running for brisk walking whenever you need to.

Pelvic floor and abdominal wall signals

If you notice leaking urine, a feeling of heaviness in the pelvis or doming along the middle of your belly while running or lifting, it is time to adapt. Lowering the intensity, switching to walking or swimming and making time for pelvic floor exercises (such as the Kegel programme in the app) usually helps. You can also ask to see a pelvic floor physiotherapist.

What you can do

• Share your routine with your doctor or midwife and ask at your regular check-ups.
• Take a few minutes to warm up and cool down.
• Keep water with you at every workout; a light snack prevents energy dips.
• On tired days, a shorter session or a rest is perfectly fine.
• Do not compare yourself with your earlier performance; pregnancy is a different season.

When to contact your doctor

• Vaginal bleeding, leaking fluid or regular, painful contractions
• Dizziness, fainting, chest pain or breathlessness before exertion
• Pain and swelling in a calf
• A clear drop in your baby’s movements
• A marked feeling of heaviness in the pelvis, ongoing leaking or pain

If something seems urgent, call 112 (or your local emergency number) or go to the nearest emergency department.

This article is for information only; your doctor’s or midwife’s advice on your training plan comes first.