Pre-Natal Exercise: 7 Tips For Running During Pregnancy

Getty Images © Pregnant woman gets ready to pound the pavements

Expecting a baby is a wonderful time, but as well as the excitement of growing a tiny human inside of you, often comes nausea, exhaustion and feeling uncomfortable.

The good news? You can still keep up your exercise regime safely, although you may need to make a few adjustments.

Contrary to what some believe, running can be a great way to keep fit during pregnancy for experienced runners.

For those considering getting out and clocking up some miles, Eastnine trainer and running expert Jordan Foster, who is currently 23 weeks pregnant, shares her top tips.


Make sure you warm up properly ahead of a run and don’t forget to cool down after.


Consider your route carefully to reduce the risk of falling. Choose an area which is fairly flat, avoid steep hills and lots of steps. Also, consider the time you go running. During the summer months early mornings or late evenings may be better as it is cooler.

Don’t Push Yourself Too Hard

Remember you are trying to maintain your fitness levels, rather than setting a new personal best. Don’t try to run for too long either, up to thirty minutes is enough.


Drink water before, during and after a run to prevent dehydration. Take a bottle of water with you to sip from as you run.

Check your kit

Wear comfortable running shoes that support your feet. As your body changes you may need to invest in new running gear too.

A well-fitting sports bra is essential and you can also get bump bands specifically designed to support your bump during exercise.

Listen to your body

If you’re feeling particularly sick or exhausted, give yourself a break that day. It’s your body’s way of telling you to step back and rest.

Ease off later

As you progress further into your pregnancy, you may find running starts to feel more uncomfortable due to your growing bump, especially as you reach the latter stage of the third trimester. When this happens, you can switch to walking instead – it’s still a great way to keep active but puts a lot less pressure on the body.

Need more proof that pregnant women are incredible? Here’s why they’re so close to the maximum limit of human endurance.