Pilates and yoga are commonly accepted as safe activities while you’re pregnant. But we shouldn’t be put off from running. “It’s not dangerous for your health or the health of your baby to run during pregnancy,” triathlete Vicky Holland tells Strong Women. “If you are someone who ran before, then it’s absolutely fine to continue.” 

Holland, an Olympic bronze medallist and 2018 World Champion, welcomed her first child, Emmie, in January 2023. She has since returned to the sport and will be racing the supertri E later this month. After being signed off by a pelvic floor specialist, she used a six-week programme that combined running and walking to help her get back into it. Gradually, she reduced the amount of walking on each run.  

3 tips for running during pregnancy

 1. Ignore pace and distance – run to ‘feel’ instead

You will inevitably be slower, and some days you probably won’t feel like working out at all. That’s fine. Listen to your body and do what you feel comfortable with. “If you experience discomfort in your abdominal or pelvic region, then stop,” says Holland.

2. Avoid HIIT workouts and heart rate spikes

Try to keep your heart rate below 80% of your maximum. Alternatively, Grant recommends that you use the ‘talk test’ (being able to talk during an activity) or charting your rate of perceived exertion (how hard you think you are pushing yourself) to keep within safe limits.

3. Plan loo-friendly routes

Expect to need a toilet stop during your runs as the pressure on your bladder increases, so plan accordingly.

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