My Top 10 Tips for Running During Pregnancy

Now that I have run through two pregnancies, it seems like a good time to reflect on my experiences. I originally wrote this post in 2019 after having my son, and updated it in 2023 after my second pregnancy. There are many things you can do to help set yourself up for success for running while pregnant, but it’s not for everyone. The most important thing is to listen to your body. If you are pregnant and looking to continue running make sure to check out these tips for running during pregnancy.

There were many reasons why I planned to run throughout my pregnancies. I wanted to be in good shape for delivery, I wanted to come back stronger, I felt like it would help me to have a healthy pregnancy, and of course it makes me happy! I was absolutely willing to stop running if my body couldn’t handle it or if it would be a risk to my baby, but luckily that was not that case for me. 

Please always consult with a medical professional about your individual situation. Also, trust your gut and listen to your body. If something doesn’t feel right, back off or get it checked out. Remember, you are only pregnant for 9 months at a time and most of us plan to run for many, many years!

1. Respect the ebbs and flows of pregnancy

During the first trimester I was very nervous and also very tired. So I didn’t run very much at all. I made sure to get in lots of walks because I knew I would eventually want to try running again. I think I started adding back in miles around week 8 or 9. This was the same for both pregnancies.

Once I hit week 12 I started to feel great. I ended up being able to do some long runs and fartlek workouts during the second trimester. Towards the end of the third trimester things changed significantly. I often did run/walks and just did the best I could to get moving at least a few times a week. I did 3 miles of run/walking the morning that I gave birth to my son and 3 miles 2 days before I had my daughter!

During my second pregnancy I was still running 6 days a week into my 38th week, but my miles were very slow and most were on the treadmill because it was so hot outside.

2. Get a support band

I started using the Gabriella belt and the Fit Splint in the 3rd trimester. I needed some more support as my belly grew and the belt made running feel a bit more comfortable.

You may also like: The Best Belly Bands for Pregnant Runners

3. Use the run/walk method

This is especially helpful in the 1st and 3rd trimesters when things might not be feeling so great. If you are doing this, you may want to consider going for time versus distance. For example you can aim to run/walk for 30 minutes which is still a great workout even if you may not cover the same distance that you would have if you ran for 30 minutes straight.

4. Remind yourself that things will be different in a few months

As a first time mom, I had no idea what life would be like after having my first baby. It’s impossible to know. But I did know things would be different. I wasn’t quite sure how or when I would be able to run. I didn’t know how long it would take me to recover after childbirth. So I tried to enjoy the freedom to run whenever I wanted, knowing that after having a baby my priorities would be much different.

My second pregnancy was different because I already had a 3-4 year old at home who something kept me up at night and definitely kept me busy during the day. I did a few stroller runs while pregnant but not many. I still enjoyed my runs, knowing that once the new baby came I would be even more sleep deprived and it would be even harder to get out for a run.

5. Make use of the treadmill

While I love running outside, the treadmill can definitely be a useful tool. Especially when you are pregnant. My first due date was in December which meant that by the time I was 35 weeks along it was really cold out. I didn’t have many warm running clothes that fit. I had to pee all the time. And I felt awkward and needed to walk alot. So the treadmill was a great option. I could take bathroom breaks whenever I needed, I could wear whatever clothes I could find that fit, and I could just go for as long as I wanted and stop whenever I needed to.

Similarly, my second baby was due in July. The last few weeks were super hot and humid. Not to mention we had terrible air quality some days. So once again, I embraced the treadmill.

6. Buy some maternity workout clothes

As I mentioned above, I didn’t have many running clothes that fit once it got cold out. I actually ran in my regular shorts throughout my entire pregnancy. This was great except now some of them are stretched out. I did buy one pair of maternity leggings and a few tops. Sometimes I borrowed running shirts from my husband but I just felt uncomfortable in them. If you are planning to work out as long as you can during pregnancy, it’s worth investing in a few items.

It was easier the second time because by the time my belly was getting big it was hot out, and I was running in shorts and tank tops. I had a few of those that fit, and just bought a couple of my favorite sports bras in a larger size (knowing I would also need them after having the baby).

7. Ignore your pace

As soon as I got pregnant my pace slowed significantly. I couldn’t believe that having a baby the size of a blueberry in my belly could make me run 2 minutes/mile slower than usual. Although my pace slowed right away, it pretty much hovered in the same place until like week 38 when I was walking more and running became more of a waddle. I just focused on the fact that I was running and who cares how fast I’m going? 

8. Don’t neglect your strength training

I did 2-3 strength training workouts each week and I really think it helped me to run through my pregnancies. I also think it helped me to return to running after my c-section the first time around. All your joints get so loose and relaxed when pregnant, so it’s important to keep your muscles strong to keep everything aligned as it should be.

Skipping strength training is a common running mistake for everyone, even those who are not pregnant!

9. Consider seeing a professional

Going along with the strength training, a chiropractor can also help with alignment and keeping your body moving well. I went to the chiropractor 1-2x/month throughout my entire first pregnancy and I think it was really helpful.

During my second pregnancy, I decided to see a pelvic floor PT. (I actually saw one during my first pregnancy as well, but didn’t find it very helpful. It’s important to find someone who is a good match!) Around 30 weeks I was feeling like I had to pee so often that I couldn’t even make it through a run, so I figured it was worth seeing a PT. I also wanted to prepare for a VBAC (vaginal birth after c-section).

I only went to 4 appointments but found them so helpful! We worked on both strengthening and lengthening the pelvic floor, and preparing for delivery. Also, she gave me some simple TVA and glute exercises to make sure those muscles were doing there job to take some of the load off the pelvic floor. It seemed to help because I was able to continue running!

10. Take lots of running selfies

Ok, this one is kind of just for fun. I always take lots of pics while I run. So now I can look back on my pictures and videos from my pregnancies and see what I looked like and how I was running throughout different times in my pregnancy. It’s so weird to see how much things changed over those 9 months! I didn’t take maternity photos but I do have dozens of running pictures throughout my pregnancy to one day show my kids.

Honestly part of my motivation for running during pregnancy was that I wanted to be in good shape for childbirth. The irony is that I ended up having a c-section the first time around. However, I was able to start running again 8 or 9 weeks after surgery and had a great return to running after that.

I was able to have a successful VBAC (vaginal birth after c-section) my second time around and I really think being in good shape helped with that process. While the contractions were pretty awful, I felt strong overall and the recovery was not too bad.

There are many good reasons to run or work out while pregnant. BUT there are also many good reasons to NOT run or even work out while pregnant. Would I have been upset if I couldn’t run during pregnancy? Of course. But in the grand scheme of things it would not have been a big deal. It is much more important to take care of yourself and your baby. Even if you don’t work out at all during pregnancy, it doesn’t mean you can’t have a positive childbirth experience or a strong return to running postpartum. 

Keep in mind that your mental health is just as important, if not more important that your physical health. It’s all connected. If you can’t run try to find something that will give you those same endorphins. If you are finding that working out during pregnancy just makes you frustrated, then it’s probably not going to be very helpful!

There is so much more to say about running during pregnancy, but I will leave it at that for now. I hope that if you are expecting that you have an enjoyable and uneventful pregnancy, and that if you want to run that it is something you can continue doing!

And after you have your baby, it’s time to start thinking about Stroller Running!

You may also like:
My Year of Postpartum Running in 2019
Weird Things About Running While Pregnant & Weekly Wrap
Ultimate Guide to Running While Pregnant
Second Trimester Running

If you have kids, did you run during pregnancy?
What other tips do you have for running during pregnancy?
If you are pregnant now, what are your fitness goals during or after pregnancy?