If you’re already a regular runner and feel well, it’s generally safe to keep running during early pregnancy. Your body is used to the exercise, and physical activity benefits both you and your baby. The key is to listen to your body and adjust pace and intensity.

During pregnancy, blood volume increases, joints loosen, and balance changes. As your belly grows, it’s wise to gradually switch to lower-impact activities like swimming, walking, or prenatal yoga. The goal isn’t performance — it’s wellbeing.

Stop and rest if you experience contractions, pain, or bleeding. If you have complications like high blood pressure, placenta previa, or any bleeding, running should be avoided entirely.

Alma’s tips:

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  • Exercise for wellbeing, not performance.
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  • Rest or stop if you feel any discomfort.
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  • Switch to gentler activities as your body changes.