Running Through Pregnancy and Beyond: How to Keep Moving as a Mom
Becoming a mom is an incredible journey—one that changes your body, your schedule and your mindset. If you’re already a runner, you might be wondering how pregnancy and postpartum life will impact your miles. The good news? Running can still be part of your routine! Whether you’re expecting, adjusting to life with a newborn or looking to ease back into training, staying active has countless benefits. At Moms on the Run, we love supporting moms at every stage of fitness. Here’s what to expect when running through pregnancy and into motherhood, plus tips to keep moving along the way.
Running During Pregnancy: What to Expect
Every pregnancy is different but many women can continue running safely—sometimes right up until delivery! That said, your body is going through major changes. Increased blood volume, shifting hormones and a growing belly can all impact your stride and endurance. You may feel great one day and exhausted the next. Listen to your body and adjust as needed.
Tips for Running During Pregnancy:
- Check with your doctor. Always get the green light from your healthcare provider before continuing or starting a fitness routine.
- Adjust your pace. Running while pregnant is about staying active, not setting PRs. Slow down and enjoy the movement.
- Stay hydrated. Your body needs extra fluids, especially during exercise. Drink plenty of water before, during and after your run.
- Embrace support. A belly band can help reduce discomfort as your bump grows.
- Listen to your body. Some days, a brisk walk or a Moms on the Run workout class might feel better than a run. That’s okay!
Postpartum Running: Easing Back In
Once your baby arrives, your body needs time to recover. Many doctors recommend waiting at least six weeks postpartum before resuming exercise but every mom’s timeline is different. Pelvic floor strength, core stability and overall energy levels all play a role in when and how you return to running. Remember to check with your doctor prior to starting your postpartum fitness routine.
Tips for Running After Baby:
- Start slow. Walking is a great way to rebuild endurance before jumping back into running.
- Strengthen your core. Pregnancy and childbirth stretch your abdominal muscles, making core work essential. Exercises like pelvic tilts, bridges and gentle planks can help rebuild strength.
- Prioritize pelvic floor health. If you experience leaking or discomfort, consult a pelvic floor physical therapist before resuming high-impact activities.
- Find a mom running group. Running with Moms on the Run can provide motivation, encouragement and much-needed camaraderie.
- Be patient with progress. Your body has been through a lot—give it time to adjust. Celebrate small milestones along the way!
Why Keep Running? The Benefits for Moms
Running isn’t just about fitness; it’s about mental and emotional well-being, too. As a new mom, running can provide stress relief, boost your mood and give you a much-needed sense of normalcy. Plus, joining a mom-focused group like Moms on the Run offers community support that makes staying active even more enjoyable.
Running Benefits for Moms:
- Stress relief: Running releases endorphins, helping combat postpartum blues and daily stress.
- More energy: Even short runs can boost your energy levels—something every new mom can use!
- Me time: Running gives you a break from mom duties, helping you feel refreshed and recharged.
- Stronger body: Running strengthens your heart, muscles and endurance, making it easier to keep up with an active little one.
Balancing Running and Motherhood
Juggling a newborn and a fitness routine isn’t always easy, but with a little creativity, it’s possible. Here’s how to make running work with mom life:
- Run with a stroller. A jogging stroller is a game-changer, allowing you to bring your baby along for fresh air and movement.
- Schedule workouts. Treat your runs like appointments. Whether it’s early mornings, nap time or after bedtime, carve out time that works for you.
- Join a workout class. Fitness franchises like Moms on the Run offer flexible, supportive classes designed for busy moms.
- Ask for help. Whether it’s your partner, a friend, or a babysitter, having someone watch the baby for 30 minutes can make all the difference.
- Be flexible. Some days, a full run won’t happen—and that’s okay! Walks, strength training or stretching are great alternatives.
Keep Running, Mama!
Running through pregnancy and postpartum life comes with challenges but the rewards are worth it. Whether you’re a seasoned runner or just getting started, movement is a powerful tool for both your physical and mental health. At Moms on the Run, we believe in supporting moms at every stage of their fitness journey. Surround yourself with a supportive mom running group, be kind to yourself. Remember—you are strong, capable and inspiring.
So lace up those shoes, embrace the journey and keep running, mama!