How to Run While Pregnant

If you were a dedicated runner before you got pregnant, it’s possible for you to continue running through much of your pregnancy.

Difficulty: Moderate

Instructions

1. Get permission from your Ob/Gyn.

2. Stay hydrated by drinking plenty of water and running in the coolest part of the day.

3. Wear a heart rate monitor or take your heart rate periodically. Opinions vary on the threshold where you need to slow down and/or walk, but a general recommendation is at approximately 140 beats per minute. Verify your target hear rate zone with your doctor.

4. Run on a smooth surface without hills.

5. Double up on the sports bras. As you grow during pregnancy (and beyond), you’ll need the extra support of two layered bras.

6. Invest in a supportive belly band. Worn under your clothes, it supports your back and belly and gives you an instant lift. Some maternity athletic gear comes with built-in belly support.

7. Pregnancy redistributes your center of gravity. To compensate, you may naturally shorten or adjust your stride. Follow your body's lead and you'll find a comfortable posture.

8. Warm up, cool down, and stretch well afterward.

9. Wear supportive shoes with solid arch support.

Tips & Warnings

• Maintaining exercise habits during pregnancy will boost energy, elevate moods, and help you maintain a healthy weight before and after delivery.
• As with any exercise program, check with your doctor before beginning. This information is not intended as a substitute for professional medical advice or treatment.
• Listen to your body and have any persistent pain checked out by your doctor.