There is no one-size-fits-all approach, says Dr Bella Smith – NHS GP partner and women's health specialist at The Well HQ.
“Miscarriages can take many forms and come at different stages during a pregnancy. Some people might feel back to normal physically within a few days, while for others it might take three to four weeks or far longer if they’ve had a stillbirth – and that's okay too.”
Running can be enormously helpful when you’re facing the grief that comes with the loss of a baby, says Bella.
“Being the healthiest version of yourself by doing regular exercise is a smart approach in terms of handling that grief and setting yourself up for the future,” she says.
Treat yourself as you’d treat your best friend
If your best friend had just had a miscarriage, you’d be really kind to them – you’d make them a cup of tea, encourage them to eat well, and prop up their pillows while they watched some relaxing TV, says Dr Smith. And that’s exactly how we should treat ourselves in those early days.
“Women who are feeling awful physically should not be dragging themselves out to do exercise,” she says. “Whereas if you are somebody that has hardly bled at all and are feeling physically fine, then it’s OK to start exercising gently.”
Take it slow and don’t wear your watch
That doesn’t mean you should head out on a 5K run, even if it’s an easy one, says Dr Smith. Instead, do some gentle yoga, pelvic floor exercises and go for a walk. “Try that for a few days and see how you’re feeling,” she says. “Then, if you feel strong enough, go for a brisk walk and then a really light, low-impact jog – but don’t wear your watch.”
Your cardiac output, blood volume, blood pressure, and joint laxity all change during pregnancy – as do your breasts and pelvic floor muscles – and after a miscarriage you need to give your body some time to adjust. Dr Smith advises runners operate at a quarter of their usual capacity until they start to feel normal again.
Check your iron levels
“If you’ve lost a lot of blood during your miscarriage, you may be at risk of anaemia,” says Dr Smith. Iron deficiency anaemia is something female runners have to be aware of generally, but especially after a miscarriage. It’s worth asking your GP for a blood test to check your iron levels. If they are low, you may be prescribed a supplement to give them a boost.
Lean into support offered by charities
Running can be a great mood-lifter but if you’re still feeling low, there are some amazing charities offering advice and support to women who have suffered a miscarriage, says Dr Smith, citing The Miscarriage Association, Cruse Bereavement Support, and Tommy’s as great examples of who you can contact.
When you want to try again
When you’re trying to get pregnant again after a miscarriage, it’s perfectly natural to feel cautious. But Dr Smith says: “There is no evidence that running after a miscarriage does women any harm.” In fact, she says, keeping yourself in good physical fitness and being active outdoors is likely to be beneficial.
“The body is amazing,” she says. “You’ll start to ovulate again and if you keep sexually active, you’ll get pregnant when your body is ready.”
Written by Sam Haddad. Sam is a freelance journalist based in Brighton, she's been writing about sport and the outdoors for over 20 years.