Your Ultimate Guide to Running While Pregnant

When I was in my first trimester with my first child, my husband ran the Leadville 100 ultra-marathon. While he was lost in the woods (literally speaking), I passed the time trail running while pregnant—at probably an altitude of 11,000 feet. I mentioned this to Jake and he went kind of nuts—“Was the baby even getting oxygen? That was not safe!” he said.

Fair point.

To ward off future heated discussions of this ilk about my running while pregnant, we talked with my doctor who set parameters so that Jake and I both felt like running while pregnant was good for me and the baby. Those parameters were—if you’re a runner, it’s totally cool—no, it’s actually awesome—to keep running while pregnant. But, do it smart.

My doctor capped my weekly mileage in the second trimester to 70 percent, 50 percent in the beginning of the third trimester, to no more than 25 percent of my pre-pregnancy weekly mileage towards the end of my pregnancy. And, he told me to always run at a conversational pace. These bounds helped us remain healthy throughout and are good guidelines for most running mamas-to-be.

Here are some other tips to help you keep running while pregnant.

Talk to your doctor.

Every pregnancy is different. You may have complications or feel different than other Mother Runners. Whatever you do, make sure you tell your doctor that you’re continuing to run so that they can monitor how that’s going for you and the baby. Also, ask them to set guidelines like mine did—sharing your running history so they know what your body is used to doing.

Related: Pelvic floor exercises for mother runners

Listen to your body.

If something doesn’t feel good or feels strange. Stop doing it. And, then share with your doctor what’s going on. Mother Runners advise not to push yourself hard. This is not a time to do speedwork and long runs. (Plus there is an increased risk of injury because of the relaxin hormone that’s pumping through your body getting it ready for birth—link). The comfort zone is the place to be when growing a human. Keep it easy. You’ll get it back.

Master the art of peeing outside (or find bathrooms).

Your ultimate guide to running while pregnant
You can safely and comfortably run while pregnant with these tips.

I cannot tell you how many times I would have to pee (or at least felt like I had to pee) on a 4-mile run. I got really good at pretending like I was tying my shoe but instead was…well, you get the picture. Humility goes out of the door in the name of comfort. If this isn’t something you want to do, plan to run near public bathrooms.

Related: How to start running after having a baby training plan

Get a maternity support belt.

When the extra weight in my tummy got uncomfortable, I invested in the Gabriella Maternity Light Support Belt. Another fantastic one which a lot of professional runners use is ReCORE’s Fitsplint. A belt worked wonders in taking the pressure off so I could still log slow miles throughout my pregnancies. Also, this is common sense—but make sure you have good supportive shoes.

Related: Former Pro Runner Sarah Brown’s advice to new moms

Manage morning sickness.

If you’re dealing with morning sickness and still trying to run—take heart. Our Mother Runners said sipping Gatorade on their runs helped calm their queasy stomachs. Dr. Cole Hosenfeld of Apple Healthcare recommends dropping your mileage by 10 percent to see if your symptoms ease.

Eat right and drink often.

Yes, you are eating for two, but you only need to eat about 350-450 more calories a day in your second and third trimesters. If you stick to that, says nutritionist Betsy Johnson, you’ll snap back faster after baby. Betsy recommends eating a mid-morning and late-afternoon snack. She says every meal should include healthy fats, carbs, and protein. Also, be sure to take your prenatal vitamins. (Here’s the latest review of the prenatals on the market). And, hydration is key! Your body needs water to produce amniotic fluid, extra blood volume, new tissue, supply nutrients, help indigestion, and flush out your wastes and toxins. Drink water all day long.

Find slower running buddies.

If you’re keeping your heart rate at 140 or below (or at a conversational pace), you may not be able to run with the same friends you ran before you became pregnant. Find people who will run at an easier pace. Or, if you are running with the same people, run with them on their easy days and let them know your limits. Speak up if the pace gets too fast.

Related: 8 clever tips for breastfeeding while running

Take naps.

Your body is working overtime growing a human and chances are your sleep is interrupted by discomfort and having to pee several times a night. Heed those heavy eyes and try to lay down whenever you have the opportunity to rest.

Raid your partner’s closet.

This is kind of genius—if you don’t want to spend a lot of money on maternity running clothes, consider raiding your partner’s closet for workout shirts you can wear while your tummy is housing a human.

Have grace.

Your body is freaking amazing. It’s built to run and it’s built to have babies. It’s going to be changing and doing what it needs to bring a human into the world. Don’t stress about gaining weight or missing runs. It’s adapting to this major change and it will adapt again after you have your precious baby.

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