Pregnancy Running Belt: 12 Benefits You Should Know

So, you’re expecting, and your body is going through many changes. The pregnancy experience is different from one woman to another, as some start to see their baby bump growing too fast, while it might start to be noticeable in others around the sixth month.

Running while pregnant is a great way to stay active and maintain a healthy pregnancy weight. It also relieves constipation and reduces back pain and stress. Nevertheless, running while you’re pregnant can feel weird, and you might feel uncomfortable that your belly is moving too much.

So, what is a pregnancy running belt? Is it safe to wear? Let’s dive in to answer these questions.

What is a Pregnancy Running Belt?

A pregnancy running belt is a support belt that supports your abdomen and lower back while running. It’s rather flexible compared to the support belts bodybuilders and weightlifters wear, so it doesn’t press on your pregnant belly. At the same time, it can relieve any discomfort that you might experience while you’re running with a baby bump.

The belt is usually made of lightweight seamless fabric, so it can be safely worn under your clothes, although some women choose to wear it on top of their running outfits. The material is specifically designed to lift the belly’s weight so you can run more confidently and comfortably as a pregnant woman.

In the center, the belt attaches to a supportive padded patch. This is the patch that carries your baby’s weight and allows you to run comfortably.

The material is stretchy, so it will support your belly as your baby grows. In the front, the fabric is woven to lift your baby bump without pressing on your belly to safely wear it for extended periods. At the back, the material is more supportive to reduce the risk of injury and pain.

Pregnancy Running Belt: pregnant woman walking in park

What are the Benefits of a Pregnancy Running Belt?

Weightlifters wear support belts to support their backs and avoid injury. Pregnancy belts work in the same way, but they’re more stretchy, less restricting, and more comfortable to wear for extended periods. Here are the benefits of wearing a pregnancy running belt.

  • Wearing a pregnancy running belt reduces the belly jiggle that many women find uncomfortable while running.
  • It can lower the risk of back pain that increases as you approach the delivery date.
  • This belt carries some of your belly’s weight, so it relieves discomfort and pain by supporting your lower back and pelvis.
  • It decreases pelvic discomfort and weakness that women experience as they gain weight during the pregnancy.
  • Because the baby’s weight is more evenly distributed, you can witness a reduction in legs’ swelling.
  • It supports a healthy posture, so you don’t bend your back while standing, walking, or running.
  • It supports your core during and after the pregnancy, helping your muscles stay in perfect shape.
  • The material is gentle, so it doesn’t irritate your sensitive skin.
  • The gentle compression can actually relieve cramps and pain because it supports the uterus.
  • The belt improves your balance, so the risk of falls decreases.
  • It relieves pain in the hip and sacroiliac joint.
  • There will be less pressure on your bladder by lifting the baby’s weight, so you won’t go to the bathroom that often.

When Should I Start Wearing a Pregnancy Running Belt?

Before you consider buying a pregnancy running belt, you should consult your doctor. They’ll tell you whether it will benefit you or if there’s another option that will better work for you and your child.

The good thing about pregnancy belts is that you can wear yours at any time, during or after your pregnancy. However, most women start to wear pregnancy running belts around the 12th week. Around the beginning of the second trimester, the baby’s weight increases, and the mother is likely to feel more discomfort while running or engaging in any straining physical exercise.

Many mothers also wear pregnancy running belts during the third trimester, even if they’re not running. The belt gives adequate support that protects the muscles and reduces the risk of pain and injury.

Closeup of pregnant sportswoman touching belly, holding bottle of water and resting after exercising.

What Should You Consider Before Wearing a Pregnancy Running Belt?

With a lot of support bands and belts on the market, finding the right one can be a little challenging. You need to think about a few factors before wearing a pregnancy running belt.


Before going for a pregnancy running belt, you need to consult your doctor. You should ask about the most appropriate models and whether it’s actually safe to go running and exercising during your pregnancy. You can also get the belt’s cost covered by insurance if the doctor prescribes it for you.


You need to make sure that you’re choosing a high-quality belt made of mesh or other breathable material to wear it comfortably while you’re running. Women go through a lot of hormone changes during pregnancy, so the skin can become more sensitive to touch.

There are several models that you can also wear on top of your clothes. These belts will work for you if you suffer from skin rashes or don’t feel comfortable wearing a belt that goes directly on your skin.


The belt should be designed to apply more pressure on the back rather than the belly so it doesn’t cause any discomfort or pain. Moreover, you should be able to make it fit right, so an extra strap that goes above the baby bump will be a big plus.

When the belt is too loose, it can ride up and press on your belly, causing a lot of discomfort and irritation. This is why you might have to try different models until you can find a comfortable belt that works for you.

You also need to be able to adjust it easily. Your baby bump will grow significantly towards the end of your third trimester, and you can still go running with a belt that supports the baby’s weight.


Although you can wear your pregnancy belt at any time, you shouldn’t wear it all the time. You shouldn’t wear the pregnancy running belt for more than two to four hours at a time because it will lead to overdependence.

Your muscles need to be able to carry the baby’s weight, and if you offer too much support, your muscles will become weak. Moreover, the belt can make you extra hot.

How Do You Wear a Pregnancy Running Belt?

It’s important to know how to wear a pregnancy running belt to support your baby bump. Once you’ve chosen the right belt, you need to follow these steps to wear it comfortably.

  • Position the pregnancy running belt on your abdomen so the padded area is centered on your belly.
  • Attach the elastic sides until you reach the desired tension. Of course, it’s always best to adjust the belt in a standing position.
  • If there’s a top strap, stretch it over your stomach to keep the belt in place.
  • Make sure that the belt fits snugly to deliver its benefits.

Final Thoughts

A pregnancy running belt lifts the baby’s weight and supports your back and abdomen while running and doing other physical activities. You just need to make sure that this belt is safe for your pregnancy and wear it for no more than four hours a day.