Mama, do you have questions about running during pregnancy? Need tips for running while pregnant to keep you and baby healthy?

As much as I’d love to say, “Yes, mama, run for the hills!” it’s not that simple.

In fact, running during pregnancy isn’t for everyone but don’t sweat it! If it’s not for you there are plenty of other types of exercise you can do during your pregnancy to keep you fit, healthy, help you prepare for labor & of course bounce back faster after baby.

But if you have the mindset that you’re not going to let your bump hold you back from running during pregnancy, then I want you to be SUCCESSFUL.

Because I’m in the business of helping you feel your best during pregnancy, I wanted to share with you my tips for running while pregnant that you can take into your runs to help keep your deep core + pelvic floor engaged.

Here are my tips for running while pregnant that can make an impact on your running game:

  • You should only consider running during your pregnancy if you were a runner BEFORE you got pregnant. Now is not the time to become a runner, you can do that after you heal your body after baby.
  • Running should feel good! If it’s painful or you feel ligaments pulling, then it’s not a good idea + I would suggest walking instead because it has a much lower impact on your joints.
  • Never run to exhaustion. Remember your baby needs to breathe too!
  • Stay hydrated + never run in hot weather.
  • Wear supportive tennis shoes.
  • Slow your pace down and avoid sprinting. As your pregnancy progresses, you might find that you have to slow your pace down even more or shorten your time spent running. In this case, I recommend walking to replace your normal cardio.
  • Try wearing a support belt especially if you are still running during the end of your 2nd and 3rd trimesters.
  • If you weren’t able to run during your 1st trimester due to nausea or just plain fatigue, you can still run during your 2nd trimester providing all the recommendations above if you must.
  • Your not trying to get in shape during pregnancy but rather maintain as much muscle mass and cardio endurance as you can. Whatever you lose or gain weight during pregnancy, you can find yourself balanced again after baby.

*Check with your Doc to make sure you are cleared to exercise during your pregnancy*

STOP exercise if you experience any of the following:

  • Vaginal Bleeding
  • Difficulty Breathing
  • Dizziness
  • Headache
  • Chest Pain
  • Muscle Weakness
  • Calf Pain or Swelling
  • Preterm Labor
  • Decreased Fetal Movement
  • Amniotic Fluid Leakage

Let’s be real…if your body’s telling you not to run then you shouldn’t. Running never felt good during either of my pregnancies so I resorted to walking, elliptical and Pilates.

I believe in the fact that you have the power to make the right decisions for your body, but if you’re still looking for a bit more support, I’ve got just the thing for you!

Like I said before, I’m all about setting you up for success, and sometimes the pregnancy overwhelm can be too much.

Click >>HERE!<< if you are ready to have fun staying fit during pregnancy with our Knocked-Up Fitness® and Wellness Membership full of educational tutorials, coaching support and of course safe workouts that don’t contain any running. No trimester discrimination here, just a bumbin’ mama ready to prepare her body for birth!


  • Trackback: Tweets that mention Can I Run While Pregnant?/Is it Safe? | Knocked-Up Fitness and Wellness, Can I Run While pregnant? --
  • Trackback: My 1st Pregnancy | Prenatal Exercise | Knocked-Up Fitness and Wellness
  • Posted August 19, 2011
    by Jackie Ruiz

    I rather do the elliptical it sounds like it will be easier and less impact. I am 1 month pregnant and use to work out 3 times a week on tread, elliptical, and lift weights. How long do you recommend I stay on elliptical and how many times a week is safe to do??

    • Posted October 1, 2011

      Congrats on your pregnancy! Ideally you should aim for 30 minutes of cardio 6 days per week during pregnancy. The most important thing: Listen to your body! If it’s a day you feel more tired & sluggish, take it easy & go for a nice easy walk (or maybe nap instead). If it’s a day you feel great & want to do more then go more than 30 minutes. How to tell if you’re working hard enough/not over doing it: if you could be talking (short sentences at least) without feeling so out of breath that you feel like you can’t do both. Best Wishes!

  • Trackback: Beneficios del ejercicio físico en embarazadas | Buena Forma
  • Trackback: Running While Pregnant :
  • Posted June 21, 2013
    by miracle garcinia cambogia

    hello! , I enjoy your writing a great deal! ratio many of us continue the communication more about your posting for Google? My spouse and i need to have a consultant with this space or room so that you can unravel my dilemma. Probably that’s an individual! Looking forward to peer anyone.

  • Posted June 24, 2013
    by Miracle Garcinia Cambogia

    What a material of un-ambiguity and preserveness
    of precious know-how concerning unexpected feelings.

  • Posted July 16, 2013
    by pilate classes

    Excellent post. I was checking constantly this
    blog and I’m impressed! Extremely useful info particularly the final part 🙂 I deal with such info a lot. I used to be seeking this certain information for a long time. Thank you and good luck.

  • Trackback: Huffington Post Live Segment: Staying Fit During Pregnancy! | Knocked-Up Fitness and Wellness
  • Posted May 27, 2014

    You really make it seem really easy along with your
    presentation however I in finding this matter to be really one thing that I believe I might
    never understand. It sort of feels too complicated and very wide for me.
    I am taking a look ahead to your next submit, I will try to
    get the hold of it!

  • Trackback: Tips for Pregnancy Exercise: Knocked-Up Fitness and Wellness Featured on!! | Knocked-Up Fitness and Wellness
  • Trackback: 3 Pregnancy Exercises to Tone & Tighten Your Legs | Knocked-Up Fitness and Wellness
  • Posted May 31, 2014
    by nutrition education

    Great web site. Plenty of helpful information here.
    I’m sending it to a few pals ans additionally sharing in delicious.
    And naturally, thanks for your effort!

  • Trackback: Is it Safe to Exercise While Pregnant? | Knocked-Up Fitness and Wellness
  • Posted June 9, 2014
    by mobile phones t mobile

    Hi, after reading this remarkable post i am as well delighted to share my knowledge here with

Leave a comment