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 Rundown, My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida for Fit Five Friday and Coach Debbie Runs, Mile by Mile, Runs 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!
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!
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: https://www.baobeibody.com/collections/support-bands/products/pregnancy-belly-support-band-2
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!
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?
Running while pregnant is so challenging! I enjoyed the 2nd trimester the best when I wasn’t feeling sick and wasn’t too big yet. The first and last few weeks were the biggest challenge for me!
I didn’t run with either of my pregnancies. I tried, but I felt so awful the first trimesters that I just walked. I was able to resume running fairly quickly after I gave birth which was just great.
25 years ago when I had my daughter, running while pregnant was definitely not a thing people did. It is nice to see that health advice has changed and so many women are running while pregnant. I am sure your tips will be helpful!
I didn’t become a runner until our youngest was in school, so I never got to experience running while pregnant. I did a lot of walking, though. These are great tips, especially the one about your center of gravity and balance being affected. I didn’t really notice that (as a walker), but running involves a lot more action as you shift from one foot to the other. I’m such a klutz, I would have probably been face-planting!
This is a great series and this is great info! I’m past child-bearing age (and desire), but this is going to come in handy for sure.
I wasn’t a runner back when I was pregnant with my boys but I did stay really active – movement felt good!
I think this is a great new series and look forward to seeing the other tips you’ll share.
Such a helpful and practical post Janelle – I hope many pregnant women see this!
I wasn’t a runner for either of my pregnancies and I always regret not being more active as it took so long to lose weight and get fit after both were born!
No tips, but I love your last point to be proud of yourself. We often lose sight of just how incredible we are!