Running While TTC: Safe Guidelines for Runners

If you are trying to conceive (TTC), you may wonder if running is safe or if it could affect your fertility. This concern is common, especially as you balance your health goals with hopes for pregnancy. Many people worry about exercise intensity, miscarriage risk, and how to adapt routines during this sensitive time. You deserve clear, evidence-based guidance that respects your body and your journey.

Research shows that, in the absence of medical complications, running is generally safe for those who ran before pregnancy. However, anxiety about miscarriage, physical symptoms, and uncertainty about safe exercise often lead people to stop running while TTC or during early pregnancy. These concerns are valid, and it’s important to listen to your body and seek support from healthcare providers who understand both fertility and exercise needs .

You are not alone in seeking practical, compassionate advice. Safe running while TTC is possible, but it requires attention to your unique health, comfort, and emotional well-being. With the right information and support, you can make choices that honor both your fertility goals and your love of running .

Is running safe when you’re TTC—or is it better to hit pause?

Running is generally safe when you are trying to conceive (TTC), as long as you listen to your body and avoid extreme exercise. Moderate physical activity, including running, supports overall health and may even improve fertility for many people. The American College of Obstetricians and Gynecologists (ACOG) states that regular exercise is beneficial for most individuals who are TTC, unless you have specific medical conditions that require you to limit activity.

Key guidelines for running while TTC:

• Continue your usual running routine if you are healthy and have no fertility-related medical issues.
• Avoid excessive or intense training, as very high levels of exercise may disrupt menstrual cycles or lower fertility, especially if it leads to missed periods or significant weight loss.
• Stay hydrated, eat a balanced diet, and prioritize rest and recovery.
• Consult your healthcare provider if you have a history of menstrual irregularities, infertility, or other health concerns.

A 2022 study in the Clinical Journal of Sport Medicine found that former elite runners who experienced menstrual disorders did not have higher rates of infertility compared to the general population; age at pregnancy was the main factor influencing fertility outcomes, not running itself . As Dr. Samantha M. Pfeifer, MD, reproductive endocrinologist and ACOG committee member, explains: “For most people, moderate exercise including running, does not harm fertility and can be part of a healthy preconception plan.”

If you are unsure, speak with your healthcare provider to tailor exercise recommendations to your unique needs. Your well-being and peace of mind matter as much as your fitness.

If you’d like a broader view of how movement influences conception, explore Exercise vs. Fertility: Finding the Sweet Spot.

How much running is “just right” for fertility?

The right amount of running for fertility is about balance—enough to support your health, but not so much that it stresses your body. For most people, moderate exercise improves reproductive health. A review in Reproductive Biology and Endocrinology highlights that regular, moderate physical activity can boost both general and reproductive well-being, while excessive or intense training may harm fertility, especially in men, by disrupting hormone levels and sperm quality. For women, overtraining can lead to missed periods or hormonal imbalances, which may affect ovulation.

To find your “just right”:

• Aim for 150 minutes of moderate-intensity aerobic activity per week, as recommended by the American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC).
• Moderate running means you can talk but not sing during your workout.
• Avoid pushing to exhaustion or rapid weight loss.
• Watch for changes in your menstrual cycle or energy levels.

Dr. Antonio Sansone, MD, reproductive endocrinologist, notes: “While moderate exercise is beneficial for fertility, excessive intensity or duration can have the opposite effect, especially in men, by disrupting the hormonal axis essential for reproduction”. Listen to your body and adjust your running routine if you notice any warning signs. Your best approach is steady, moderate activity paired with good nutrition and rest.

Spot early trouble signs—missed periods, lingering fatigue—by reviewing Overtraining Warning Signs.

Can you sync runs with the menstrual cycle for maximum fertility?

Yes, you can sync your runs with your menstrual cycle to support fertility, but the key is to understand your body’s natural rhythms. The fertile window—the five days before and the day of ovulation—is when your chances of conception are highest. A large 2019 study using data from nearly 100,000 people confirmed that the probability of conception peaks the day before ovulation, and that physical symptoms like increased energy, pelvic pain, and changes in cervical fluid often signal this fertile phase.

To maximize fertility and well-being:

• Track your cycle using apps or wearables that monitor ovulation signs, such as temperature, heart rate, and cervical mucus. These tools can help you identify your fertile window with greater accuracy .
• Consider scheduling more intense runs during the follicular phase (from menstruation to ovulation), when energy and recovery are often at their best.
• During the luteal phase (after ovulation), you may benefit from gentler runs or more rest, as hormone shifts can affect energy and performance.

A 2024 systematic review found that while normal cycle length (25–32 days) is linked to optimal fertility, significant changes in cycle length or very short bleeding duration can reduce fertility potential. One author notes: “Wearable devices and apps can help individuals accurately track their fertile window, empowering them to make informed decisions about activity and conception” . Syncing your runs with your cycle can help you feel your best and support your fertility journey.

For structured low-impact options during the wait, try our Two-Week Wait Workouts.

What red-flag symptoms tell you it’s time to dial back?

Red-flag symptoms that signal it’s time to dial back your running include:

• Persistent fatigue that doesn’t improve with rest
• Ongoing poor performance or inability to recover
• Altered mood, such as increased irritability or depression
• Frequent infections or getting sick more often
• Disruptions in menstrual cycle or suppressed reproductive function
• Loss of motivation or sense of burnout

These symptoms indicate an imbalance between training and recovery and may point to overtraining syndrome, which can negatively impact both your fertility and overall health .

Recover smart with strategies from Post-Workout Recovery: Tips for TTC Parents.

Fuel, hydrate, recover: how do you protect energy balance?

To protect energy balance while running, it’s essential to focus on fueling, hydration, and recovery. Start by consuming enough calories from carbohydrates, proteins, and fats to match your energy expenditure—carbohydrates are especially important for fueling endurance exercise, while protein supports muscle repair and recovery. Specific recommendations suggest eating carbohydrates before, during, and after runs, and ensuring adequate daily protein intake to aid recovery. After meeting your carbohydrate and protein needs, the rest of your calories can come from healthy fats.

Hydration is also crucial: drink water regularly before, during, and after exercise, and consider electrolyte-rich drinks for longer or more intense sessions.

Recovery strategies should include post-run nutrition (carbohydrates and protein within 30–60 minutes), rest, and sleep to allow your body to repair and adapt. Monitoring your energy levels, performance, and signs of fatigue can help you adjust your intake and training as needed to maintain a healthy energy balance and support both performance and fertility. Wearable Fitness Guide has easy tracking tips.

Should runners add strength and low-impact cross-training?

Yes, runners should add strength and low-impact cross-training to their routines. Multiple studies and reviews show that incorporating strength training; especially high-load and combined methods improves running performance, running economy, and fatigue resistance without negatively affecting aerobic capacity or causing unwanted muscle bulk. Strength training enhances neuromuscular function, making runners more efficient and resilient to fatigue, while also reducing injury risk.

Low-impact cross-training modalities like cycling and elliptical training can further boost performance and movement quality, particularly when used to replace some easy runs, and are effective for improving hip strength and running economy. Recreational runners widely report using strength training to improve performance, with traditional strength routines being the most common. Overall, adding both strength and low-impact cross-training helps runners build strength, prevent injuries, and maintain performance, especially during periods of high mileage or recovery.

For guidance tailored to fertility, visit Strength Training: Build Muscle Without Harming Fertility.

Our Low-Impact Workout Calendar: 30-Day TTC Plan offers daily options. Round things out with pelvic floor exercises from Pelvic Floor Prep to reduce leakage once you’re pregnant.

Is running still safe during IVF or fertility treatments?

Running is generally considered safe during IVF or fertility treatments for most women, as long as it is done in moderation and tailored to individual health and comfort. While there is no direct evidence in the available research linking moderate exercise like running to negative IVF outcomes, it is important to avoid excessive or high-intensity exercise, which could potentially impact hormone levels and implantation. IVF treatments can be physically and emotionally demanding, and some women may experience bloating, discomfort, or fatigue from ovarian stimulation, making intense exercise less advisable during certain phases.

Listening to your body and consulting with your fertility specialist is crucial, as they can provide personalized recommendations based on your treatment plan and medical history. Maintaining a healthy weight through balanced activity is beneficial, as obesity is associated with lower IVF success rates, but overexertion should be avoided. Ultimately, moderate running and physical activity can support overall well-being during fertility treatments, but adjustments may be needed depending on how you feel and your doctor’s advice.

For clinic-specific guidance, check Exercise During IVF: Stay Fit Safely.

What about PCOS, higher BMI, or male partners?

Polycystic ovary syndrome (PCOS) is a leading cause of infertility, and its impact is often compounded by a higher body mass index (BMI). Women with PCOS and elevated BMI experience lower pregnancy rates, poorer oocyte and embryo quality, and increased risks of complications such as gestational diabetes, hypertension, and miscarriage during fertility treatments like IVF or ICSI. Notably, non-obese women with PCOS may have higher cumulative live birth rates but also face a greater risk of late miscarriage compared to women without PCOS.

High BMI in PCOS is associated with hormonal imbalances, including lower anti-Müllerian hormone (AMH) and sex hormone binding globulin (SHBG), and higher androgen levels, all of which can negatively affect ovarian reserve and embryo development. Weight reduction is consistently shown to improve fertility outcomes in this group, and emerging therapies such as GLP-1 receptor agonists may offer additional benefits for weight and hormonal regulation.

Male partner factors are also crucial in fertility outcomes for couples where the female partner has PCOS. Abnormal semen parameters are more common in male partners of women with PCOS, and male BMI and smoking status are significant predictors of poor sperm quality. While male obesity is associated with reduced fertility, its effect is often explained by the female partner’s BMI, and both partners’ obesity and smoking together further decrease the chances of live birth. These findings highlight the importance of early and comprehensive fertility evaluation for both partners, as well as lifestyle modifications such as weight management and smoking cessation, to optimize the chances of conception and healthy pregnancy in the context of PCOS and higher BMI.

Quick-Answer Corner: Most-searched running-while-TTC questions

Can I start running if I wasn’t active before?
Yes, you can start running while trying to conceive (TTC), even if you weren’t previously active. Moderate exercise, including running, is generally safe and can support overall health and fertility, as long as you start gradually and listen to your body. There is no evidence that beginning a moderate running routine negatively affects fertility, but it’s important to avoid overtraining or sudden, intense increases in activity, which could disrupt menstrual cycles in rare cases.

Do I need to stop during the two-week wait?
You do not need to stop running during the two-week wait (the time between ovulation and a pregnancy test) if you feel well. Moderate exercise is not linked to increased risk of implantation failure or miscarriage, and staying active can help manage stress during this period. However, avoid very intense or exhaustive workouts, and consult your healthcare provider if you have specific concerns or a history of pregnancy complications.

Which gear helps fertility-minded runners?
Comfortable, supportive running shoes are essential to prevent injury and support your body as you exercise. Moisture-wicking clothing can help regulate body temperature, and a good sports bra provides necessary support. For those tracking cycles, a fitness watch or app can help monitor activity and ovulation patterns, which may be useful when TTC. Hydration gear, like a water bottle or hydration belt, is also helpful for longer runs.

How soon after a positive test should I change mileage?
After a positive pregnancy test, it’s wise to reassess your running routine. Most women can continue running at a moderate level if they feel comfortable, but it’s recommended to reduce intensity and mileage as pregnancy progresses, especially if you experience fatigue, discomfort, or any complications. Always consult your healthcare provider for personalized advice, as individual needs and risks can vary.

Final thoughts

Running while trying to conceive (TTC) can be a positive part of a healthy lifestyle, supporting both physical and emotional well-being. Research shows that moderate running does not negatively impact fertility for most women, and factors like age and overall health are more influential in conception outcomes than exercise habits alone. Staying active can help manage stress, maintain a healthy weight, and foster a sense of control during what can be an uncertain time. However, it’s important to listen to your body, avoid overtraining, and make adjustments if you experience discomfort or if your healthcare provider advises changes. Nutrition, balanced exercise, and healthy lifestyle choices all play a role in optimizing fertility for both partners. Ultimately, running can be safely enjoyed while TTC, as long as it is approached with moderation and self-awareness, and paired with open communication with your healthcare team.

Ready for a personalized roadmap? Download our Cycle-Smart Workouts PDF and stride confidently toward the ultimate finish line—your growing family.

References

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2. Optimizing ICSI outcomes in women with PCOS: the influence of BMI, hormonal levels, and male fertility parameters. Hormone Molecular Biology and Clinical Investigation, 45, 187 - 193. https://doi.org/10.1515/hmbci-2024-0035

3. The Impact of BMI on PCOS Patients and Transcriptome Profiling and Bioinformatic Analysis of Granulosa Cells in PCOS Patients with High and Low BMI… Reproductive sciences. https://doi.org/10.1007/s43032-024-01783-6

4. Age and BMI-related changes in hormonal profile in women with polycystic ovary syndrome (PCOS): Association with infertility… International journal of gynaecology and obstetrics: the official organ of the International Federation of Gynaecology and Obstetrics. https://doi.org/10.1002/ijgo.70160

5. The prevalence of abnormal semen parameters in male partners of women with anovulatory polycystic ovarian syndrome: a retrospective case–control study. Archives of Gynecology and Obstetrics, 311, 489 - 497. https://doi.org/10.1007/s00404-024-07760-3

6. Findings from a mobile application-based cohort are consistent with established knowledge of the menstrual cycle, fertile window, and conception… Fertility and sterility. https://doi.org/10.1016/j.fertnstert.2019.05.008

7. The correlation between menstrual characteristics and fertility in women of reproductive age: a systematic review and meta-analysis… Fertility and sterility. https://doi.org/10.1016/j.fertnstert.2024.06.016

8. Innovative Approaches to Menstruation and Fertility Tracking Using Wearable Reproductive Health Technology: Systematic Review. Journal of Medical Internet Research, 26. https://doi.org/10.2196/45139

9. Sport, doping and male fertility. Reproductive Biology and Endocrinology : RB&E, 16. https://doi.org/10.1186/s12958-018-0435-x

10. Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial… Medicine and science in sports and exercise. https://doi.org/10.1249/MSS.0000000000003685