Even though we’ve come a long way from the days when people thought running could make your uterus fall out (yes, that was a real thing people believed), there’s still some confusion surrounding running and fertility. Visit any “TTC” (that’s “trying to conceive”) message board, and you’ll see questions and concerns about running’s effect on a woman’s ability to become pregnant.
So let’s clear up that confusion: “Running generally doesn’t compromise your fertility as long as you’re still getting regular periods,” says Lorraine Dugoff, M.D., professor of obstetrics and gynecology at the University of Pennsylvania. “Excess exercise and/or low body weight can cause amenorrhea [when your period goes M.I.A.], but assuming your menstrual cycle is regular, you can still run while trying to conceive.” She notes that a regular menstrual period typically occurs every 25 to 32 days without bleeding in the middle.
In fact, you should still run while TTC. A Journal of Clinical Endocrinology & Metabolism study concluded that healthy lifestyle interventions, including exercise, increased ovulation rates in women with polycystic ovary syndrome (PCOS). Even if you don’t have PCOS, study after study shows that stress compromises fertility (and if you haven’t noticed, running is a huge stress reliever). Exhibit A: Super stressed women were 29 percent less likely to conceive compared to women who were the least stressed, according to a Human Reproduction study.
There’s just one caveat: The American College of Obstetricians and Gynecologists says excess exercise may be linked to infertility—so if you’re going balls to the wall on the treadmill and having trouble conceiving, the two could be related. “See your doctor if you’re having trouble conceiving,” advises Dugoff.
As for once you’re pregnant? “I encourage everyone who has the OK from their doctor to exercise during pregnancy,” Dugoff says. “While there are a few activities that are off-limits—contact sports, hot yoga, scuba diving, activities with a high risk of falling (skiing, horseback riding)—running isn’t one of them.”
The general rule is this: Pregnancy isn’t the best time to go hard on something new, but as long as you don’t have the conditions listed here and you do have the OK from your doc, you can keep up with the activities your body is used to (with the exception of the sports listed above).
Of course, it’s natural for the intensity and length of your runs to decrease, thanks to morning sickness and general discomfort, but the benefits of moderate cardio make it worth pushing through when you feel up to it: Consider a The BMJ review finding that pregnant women who exercised and followed a healthy diet were 10 percent less likely to need a cesarean section. “Exercise has been linked to a reduced risk of cesarean sections and gestational diabetes, along with a shorter recovery after birth,” Dugoff says.
That’s why the Centers for Disease Control and Prevention recommends 150 minutes of moderate aerobic exercise a week during pregnancy. “As long as you can carry a conversation, you’re not overexerting yourself,” Dugoff says.
Some other things to keep in mind when running during pregnancy:
- Pregnancy throws off your balance, so it’s not the best time to go on rocky trail runs.
- Avoid stretching on your back as your pregnancy progresses; the position puts pressure on a vein important to blood flow.
- Make sure you’re hydrated (urine color should be pale, not dark) and opt for the treadmill if it’s crazy-hot outside.
Otherwise, the best thing you can do for your baby (or future) baby is take care of you, and if that included running before, you can continue running now for as long as you are comfortable.
[Related: The Best Gifts for New Moms]