Running while pregnant

• Get clearance from your OB or midwife before running — especially if you have a high-risk pregnancy, placenta issues, or bleeding.
• Many active people can keep running into the second trimester if they already ran before pregnancy; intensity and duration usually decrease over time.
• Use the talk test: you should be able to hold a conversation. Stop if you feel pain, dizziness, chest tightness, calf swelling, or contractions.
• Stay cool and hydrated. Overheating is a real risk — prefer morning runs, shade, and breathable layers.
• After delivery, return gradually. Pelvic floor recovery matters; walking and strength work often come before running again.

Pregnancy is highly individual. What felt fine last week may not be appropriate this week — follow medical guidance over any training plan.