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Running While Pregnant & Postpartum Exercise

by Dr. Brandie Nemchenko, D.C

Running While Pregnant

1. Is it safe to run while pregnant? Is there a time during pregnancy when it becomes less safe?

If you were exercising prior to getting pregnant and are consistent with exercise, continue as long as you are not high risk, prone to bleeding, or experience sharp pain.  I’ve had multiple patients compete in marathons and go for long runs during their pregnancy well into their third trimester – with the caveat that this was part of their normal routine.  If you were sedentary, taking on running off the bat is not smart due to ligamentous changes.  You CAN adopt a program such as Couch to 5K with starting a walking program to gauge how your body tolerates it.

 2. What are some tips to keep in mind about running during pregnancy?

It is important to make sure you have the correct running shoe type for your foot type (there are three!) so going to a reputable running store to get your type identified is so important to training!  Also, as mentioned below, a supportive bra would also be clutch to your comfort in running.

Postpartum Exercise

1. When do you know you’re ready to work out after having a baby and how can you ease yourself back into it? 

The standard wisdom is to wait until your six-week check-up to get cleared from your licensed birth professional.  If you had an uncomplicated delivery, walking is a great way to incorporate cardiovascular exercises.

2. How do you manage other physical postpartum challenges consciously so that you’re able to be active and comfortable?

The biggest thing that comes to mind is after the second week and things start to calm down – invest in a supportive sports bra for your new size and density.  Upper back pain is the #1 complaint following delivery and it’s helpful to support the added weight of your breasts on the small (and possibly deconditioned) muscles of your upper back, shoulders and neck.

About Dr. Brandie Nemchenko, D.C.– Founder and CEO of Experience Chiropractic. In addition to developing Bloom @ Experience Chiropractic, a tailored approach to prenatal care based on Dr. Nemchenko’s personal experience, she just released the second edition of her book , What You Don’t Expect When You’re Expecting, in which she discusses a variety of topics related to pregnancy.





Disclaimer: The views and opinions expressed in this article are those of the authors and do not (necessarily) reflect the views of can in no way whatsoever be held responsible for the content of such views nor can it be held liable for any direct or indirect damage that may arise from such views.


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