How to Maintain Your Runner’s Shape During Pregnancy

Pregnancy doesn’t have to put a hold on your running routine. In fact, exercising during pregnancy, including running, can have tremendous health benefits for you and your baby. The American College of Obstetrics and Gynecology (ACOG) says that women who were runners prior to pregnancy can often continue running during pregnancy with just slight modifications to their routine. The key is to listen to your body and not push yourself beyond its limits.


Benefits of Exercise

Talk to your physician before you incorporate aerobic activity into your exercise routine during your pregnancy. Most doctors suggest women avoid starting something new while pregnant, including running, as your body is not used to the physical stress spurred on by new movements. However, activities such as walking or lifting weights are easy and safe to incorporate into any routine. You will find that you look better and feel better when you stay active during pregnancy. Exercise can do the following things for a mom-to-be:

  • Boost your energy levels
  • Relieve back aches
  • Improve posture by strengthening your back, rear and thigh muscles
  • Reduce constipation
  • Promote restful sleep
  • Ease labor and delivery
  • Regain pre-pregnancy body more quickly

Running Tips for Moms-to-be

Seasoned runners may have a hard time of hanging up your shoes for a more low impact form of exercise. If your doctor has given you the okay to keep running during your pregnancy, be sure to follow these tips for safe running:

  • Avoid rough terrain such as trails or gravel roads
  • Stay hydrated
  • Warm up and cool down after your runs with proper stretching
  • Wear a quality, high-impact sports bra
  • Invest in supportive running shoes
  • Take safety precautions and let someone know you are heading out for a run

Join a Gym

Fitness clubs and health and wellness facilities provide a great place for moms-to-be to stay fit and active while pregnant. Many gyms offer group fitness classes for a no-fuss environment to getting and staying active while pregnant. Some classes are specially designed for pregnant women. Fitness clubs provide a safe environment for you to keep up your exercise routine with a large selection of equipment that provides a variety of low-impact exercises and movements. Treadmills are ideal for pregnant runners in need of coming off of the road and onto a more stable and safe running environment. Fitness club management software ( helps to keep you informed of new classes, special member deals and other promotions and billing so you stay connected to what is happening at your gym.

Remember, you are now running for two so it is important to keep an eye on your overall health and activity level while pregnant.

Jane Roarski

I am a wife and a mother of two wonderful children. I left the corporate world ten years ago to focus on raising my children and flipping homes. In my spare time I love reading, cooking, home improvement and photography. My writing style varies but I really like to engage the reader.

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