What is a Safe Heart Rate to Maintain While Running in Pregnancy? | Antenatal Health Tips

Pregnancy brings many changes to a woman’s body, and staying active during this time is essential for both physical and mental well-being. Many expectant mothers are keen to continue exercising, with running being a popular choice. However, an important question arises: what is a safe heart rate to maintain while running in pregnancy? In this article, we will explore how to manage your heart rate while running, offer evidence-based guidance from UK sources, and provide useful tips for maintaining a healthy pregnancy through antenatal exercise.

Understanding Heart Rate During Pregnancy

During pregnancy, your body undergoes several physiological changes, including an increase in blood volume and changes to your cardiovascular system. Your heart works harder to supply oxygen and nutrients to both you and your growing baby. These changes can affect your heart rate during exercise, such as running. The target heart rate during exercise is an important consideration for maintaining a safe and healthy pregnancy. The general advice for expectant mothers is to avoid excessive exertion while running or engaging in any other strenuous activities.

What is the Normal Heart Rate During Pregnancy?

Your resting heart rate typically increases during pregnancy. On average, a pregnant woman’s heart rate can rise by around 10-15 beats per minute. This increase is due to the body’s need for more blood flow to support the growing baby and placenta. When running, the goal is to maintain a heart rate that is elevated but not excessively high. According to guidance from the Royal College of Obstetricians and Gynaecologists (RCOG) and the NHS, moderate-intensity exercise should allow you to maintain a conversation, meaning you should still be able to speak clearly without being breathless.

A Safe Heart Rate Range for Running in Pregnancy

The NHS and RCOG advise that pregnant women can safely engage in regular physical activity, including running, provided they keep the intensity at a moderate level. For many pregnant women, a safe heart rate range will typically fall between 120 and 140 beats per minute. However, this can vary depending on your individual fitness level and the stage of pregnancy you are in. A general guideline suggests aiming for a heart rate that is no more than 80% of your pre-pregnancy maximum heart rate. For example, if your maximum heart rate before pregnancy was 190 beats per minute, you should aim to keep your heart rate under 152 beats per minute while running. It is also essential to listen to your body and stop exercising if you feel dizzy, short of breath, or unwell. If you have any underlying health conditions or complications during pregnancy, you should consult with your healthcare provider for personalised advice about exercising and maintaining a safe heart rate.

Benefits of Exercise During Pregnancy

Exercise during pregnancy, including running, offers numerous benefits for both mother and baby. Maintaining a healthy heart rate while running can support cardiovascular health, reduce stress, and improve mood. Other advantages include:

• Improved Circulation: Regular exercise promotes better circulation, which can reduce the risk of swelling and varicose veins.
• Better Weight Management: Physical activity helps manage pregnancy weight gain, which can support overall health and reduce complications.
• Reduced Risk of Gestational Diabetes: Exercise can help maintain blood sugar levels, reducing the risk of gestational diabetes.
• Improved Mental Health: Exercise is a natural mood booster, reducing symptoms of anxiety and depression during pregnancy.
• Preparation for Labour: Maintaining an active lifestyle can improve endurance, making it easier to cope with the demands of labour and delivery.

Antenatal Care and Exercise

When incorporating exercise into your pregnancy routine, it is important to stay on top of your antenatal care. Regular antenatal checkups and scans are essential to monitor both your health and your baby’s development. Your healthcare provider can provide tailored advice on exercise intensity and heart rate, ensuring your fitness routine is safe. Antenatal appointments allow your doctor or midwife to monitor your heart health and overall well-being. If you experience any complications, such as high blood pressure or preeclampsia, your doctor may advise you to reduce your exercise intensity or stop running altogether.

Incorporating Prenatal Yoga and Fitness

Alongside running, many women benefit from adding antenatal yoga or pregnancy yoga classes to their fitness routine. Yoga during pregnancy offers a gentle, low-impact alternative to high-intensity running. The breathing techniques taught in yoga help improve relaxation and reduce stress, benefiting both the mother and baby. It also helps to maintain flexibility and strength in preparation for childbirth. Incorporating antenatal fitness activities, like prenatal strength exercises, can help support running activities and reduce the risk of injury. Strength training helps improve posture, balance, and stability, which are essential during pregnancy.

Antenatal Support and Education

Ensuring you have the right support throughout your pregnancy is crucial for both your physical and mental well-being. Many women find attending antenatal classes or seeking antenatal education a helpful way to learn about how to exercise safely during pregnancy. These classes cover a wide range of topics, including safe exercise techniques, pelvic floor health, and preparing for labour.

Tips for Safe Running During Pregnancy

If you plan to continue running during your pregnancy, here are some helpful tips to ensure safety for both you and your baby:

1. Consult Your Doctor: Before beginning or continuing your running routine, always consult with your healthcare provider. They can assess any risks and provide personalised recommendations.
2. Stay Hydrated: Dehydration can increase your heart rate and reduce your body’s ability to regulate temperature. Ensure that you are drinking enough water before, during, and after your run.
3. Choose Comfortable Footwear: Proper shoes are essential for running to prevent injury. Look for running shoes that provide good support and cushioning to accommodate any changes in posture or foot structure during pregnancy.
4. Warm Up and Cool Down: As with any exercise, warming up and cooling down properly is key. Start with a gentle walk or slow jog to gradually elevate your heart rate, and cool down at the end of your run to bring your heart rate back to a normal range.
5. Know When to Stop: Always listen to your body. If you feel light-headed, dizzy, or short of breath, stop immediately and rest. Seek medical advice if necessary.
6. Monitor Your Heart Rate: Use a heart rate monitor to keep track of your heart rate and ensure it stays within a safe range. Many fitness trackers have heart rate monitoring features that can help you stay within the recommended range.
7. Adapt Your Routine: As your pregnancy progresses, your body will change, and your fitness levels may fluctuate. Be prepared to adapt your routine accordingly—running may become uncomfortable, and you might need to switch to walking or other forms of exercise.

Relaxation During Pregnancy

While staying active is important, so is relaxation. Prenatal massage, also known as antenatal massage, offers significant benefits for relaxation during pregnancy. Massage can help reduce muscle tension, alleviate back pain, and improve circulation. It can also reduce stress and promote overall well-being, making it a great complement to your exercise routine. Additionally, relaxation techniques such as deep breathing exercises and meditation can help you manage stress and anxiety. These practices can also help you stay centred and prepared for the challenges of childbirth. Maintaining a safe heart rate while running during pregnancy is crucial for both your health and the health of your baby. By following guidelines from the NHS and RCOG, consulting with your healthcare provider, and listening to your body, you can enjoy the benefits of running while ensuring a safe and healthy pregnancy. Remember, every pregnancy is different, and what works for one person may not be suitable for another. By staying active, attending your antenatal checkups, and seeking antenatal support, you are taking positive steps toward a healthy pregnancy.