Running Moms 101: Tips for Running During Pregnancy

By Janelle @ Run With No Regrets | running tips

Jan 25

I’m so excited to kick off my new running series on the blog! You may recall that I started a Running 101 series, where I share fundamental tips for those who are newer to running. Well, now I’ve decided to create a new series for Moms/Mom’s-to-be called Running Moms 101! Since becoming a mom, this post-partum running life has been quite a journey! I look forward to sharing some insights that I’ve learned during this experience as it continues to evolve, from traveling hacks to mental health, and everything in between.

For my first Running Moms 101 lesson, I am sharing my tips for running during pregnancy. I had my first (and only) pregnancy in 2019, and I’ve been wanting to write a post about running while pregnant since giving birth to E, so I’m excited to finally look back and share some of the lessons I learned during that special period in my life.

I’m linking with Running on the Fly and Confessions of a Mother Runner for the Weekly RundownMy First 5K and MoreRunning With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida for Fit Five Friday and Coach Debbie RunsMile by MileRuns with Pugs, and Laura Norris Running for Runners’ Roundup!

Tips for Running During Pregnancy

Manage Your Expectations

There is so much change happening to your body during your pregnancy, and each trimester can have its own perks or quirks, lol. So there should be no surprise that running while pregnant feels very different from what you’re used to!

As the pregnancy progresses, you may find that your pace slows and that you may need more walking intervals during your runs and more rest or recovery between runs. Don’t beat yourself up – you’re doing an amazing job!

For my first trimester, running was a bit unpleasant for a while, so I had to step back and stop running for a couple of weeks. I was actually in the midst of half marathon training at the time, but thankfully, I was able to make it to the finish line at 10 weeks pregnant!

After the 1/2 Sauer 1/2 Kraut Half Marathon, which is never easy, especially while pregnant!

You may also notice that as your belly grows, your balance shifts when running, so I’d recommend focusing on flatter running routes that are familiar or part of your routine. I went on a trail run with friends during my second trimester and actually tripped and fell – something that never happened before. Thankfully, no harm was done. Give yourself grace and make the best of what you can do!

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While many women successfully train for races during pregnancy, don’t feel that it’s something that you have to do. After running the 1/2 Sauer 1/2 Kraut Half Marathon, my training days were over! I ran one 5K for fun and was supposed to run a half marathon in the fall, but I decided to defer. I just wanted to stay consistent as a runner for as long as I could. Whether I ran hundreds of miles or just a few along the way, it was just exciting to be able to have running as part of my pregnancy journey!

Wear/Buy Comfortable Workout Clothing

Maternity clothes are great, and thankfully a lot more stylish than they used to be! When you’re working out while pregnant, it’s so important to feel comfortable. I mostly got away with wearing my regular running clothes during pregnancy, but I would recommend investing in a good running bra or two, and some longer tops if you’re running in your third trimester. You may also find that your shoe size has changed, so make sure your running shoes are still the right fit!

If you need support for your belly, there are some great products that can help. I experienced some discomfort in my low abdomen in the latter months of pregnancy while running, so wearing a belly band was very helpful. This is similar to the type of support band I used:

Me clearly wearing a non-maternity running shirt and the belly band (in blue)!

Stay Hydrated

You know I had to eventually say this, but you’re running for two! So it’s even more important to stay properly hydrated when you run. I know it probably doesn’t sound fun to have even more weight to carry, but I always felt so much better taking a few grateful sips from my hydration pack filled with electrolytes.

Consider Cross-Training

Barre was my favorite thing ever during pregnancy! I used to live near a barre studio and I enjoyed going to evening classes every Monday. I truly believe that those barre classes helped me during the labor process. Not only that, it was something fun to do and a great confidence builder as I realized the strength that I already possessed!

Be Proud of Yourself!

Still one of my favorite pictures!

This is such a special time in your life. While it’s easy and tempting to make comparisons to our pre-pregnancy selves, please do resist! Running in any capacity during pregnancy is an incredible achievement. You’ll one day be able to look back and be amazed at all that you were able to do. So please embrace it and enjoy!

What tips or questions do you have about running while pregnant?

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