Can You Use the Treadmill While Pregnant?

Treadmill in Pregnancy | Benefits | Duration | Walking | Running | When To Stop | Tips | FAQs

Staying active while pregnant is important for your own physical and mental health, and for the health of your baby too. It can even contribute to an easier birth! However, it's important to choose exercise that is safe and appropriate throughout your pregnancy.

We've looked at exercising during pregnancy here previously, and in this article we'll be answering the question 'can you use the treadmill for pregnant walking or running' with the help of pre and post natal certified Personal Trainer Claire Phippen, who is a PT at PureGym Norwich Aylsham Road.  

Whether you're a regular runner, a keen walker, or just starting your fitness journey, here's what you need to know about using the treadmill while pregnant, including advice on safety, benefits, and proper technique.

Staying safe is a key concern when exercising during pregnancy. While this looks different for everyone depending on their pre-pregnancy fitness levels as well as their unique pregnancy journey, using the treadmill is generally considered safe throughout the entire pregnancy.

Unlike walking or running outdoors, treadmills give you a comfortable and controlled environment and allow you to easily adjust your workout intensity. As your body changes, you can even use the handrails for support.

Although treadmill training is general considered safe in pregnancy, take the necessary precautions and listen to your healthcare team’s advice.

Using the treadmill during pregnancy can support your pregnancy journey in many ways that are beneficial to you and your baby now and long after little one is here.

• Improves cardiovascular health, blood pressure, and circulation
• Helps with weight management throughout pregnancy
• Reduces risk of gestational diabetes through improved insulin sensitivity
• Helps you stick to your healthy active routine
• Increases mood and decreases anxiety due to endorphin release
• Stronger pelvic floor muscles for labour and recovery
• Builds stamina for potentially easier labour and delivery
• May reduce pregnancy discomfort and help with sleep
• Maintains muscle tone and helps manage back pain
• Increases energy levels throughout the day

Claire suggests limiting your treadmill sessions to around 45 minutes in your first and early second trimester, dropping this to around 30 minutes during your late and third trimester due to a greater potential for overheating and changes to your breathing bump grows.

Treadmill exercise doesn’t automatically mean running. Walking is one of the safest forms of exercise and walking on a treadmill while pregnant allows you to control the pace and intensity much easier than walking outdoors.

When doing treadmill walking, start with a 5-minute warm up at a comfortable pace, and cool down after any faster walks with 5-10 minutes of slower walking. During your workout, maintain a pace where you could hold a conversation if necessary. And don’t forget to use the treadmill handrails for balance, especially as your centre of gravity shifts.

As your pregnancy progresses, you may find your exertion rate gets higher for the same level of intensity and you might need to decrease the speed and incline of your treadmill walks as the weeks go by.

Consider wearing a heart rate monitor to keep an eye on your exertion rate, aiming to stay in heart rate zone 2 or 3. Don’t push through fatigue or discomfort and take breaks when you need to.

If you were a runner before your pregnancy, you might be able to keep running by using the treadmill for a safe, controlled environment. If you weren’t already running before, it’s not recommended to start until after your pregnancy.

As your pregnancy progresses, you’ll likely need to decrease the duration and intensity of your runs. It’s important to listen to your body to avoid overdoing it.

Many pregnant women will find they are able to stay active until the last few days of their pregnancy, but it's important to be aware of signs that you should stop. If you experience any of the following symptoms, stop any form of training until you can speak to a medical professional.

• Vaginal bleeding
• Leaking amniotic fluid
• Feeling dizzy or lightheaded
• Chest pain or shortness of breath
• Decreased foetal movement
• Calf pain or swelling
• Severe headache
• Unusual fatigue or muscle weakness
• Pelvic pain or joint pain
• Contractions or Braxton Hicks

• Focus on maintaining fitness rather than hitting PBs
• Decrease the intensity as your pregnancy progresses
• Monitor your breathing and heart rate carefully
• Increase your warm-up and cool-down time
• Consider switching to walking in later trimesters
• Wear a supportive sports bra for every stage of pregnancy
• Choose comfortable, cool activewear that doesn't feel restrictive
• Consider using a belly support band for additional comfort
• Stay extra vigilant about hydration and body temperature
• Stop the treadmill if you experience any discomfort or unusual symptoms

Ready to start your pregnancy fitness journey? Our qualified Personal Trainers can help create a safe workout plan tailored to your pregnancy stage and fitness level. Find your nearest PureGym and speak to one of our expert Personal Trainers to get started.