Pregnancy running tips - Women's Running

Pregnancy running tips

Author: Holly Taylor

Read Time:   |  August 24, 2021

Jordan Foster, aka Project Marathon Girl, is currently 23 weeks pregnant and still running strong. Here are her tips on running while pregnant

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. Many want to keep fit during these times but wonder what is best to do for them and the baby.

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:

  • Prepare – make sure you warm up properly ahead of a run – and don’t forget to cool down after.
  • Plan – 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.
  • Hydrate – 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 are 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.

Eastnine is a fitness app which motivates, supports and guides people working out. Consisting of experienced personal trainers, professional athletes and even Olympians, the audio and video app is packed with workouts and programmes to support users in getting fitter, toning up and becoming more confident.

The app is currently offering a three-month free trial to provide for those who are lacking the usual support from their friends, gym or training groups.

Written by

Holly Taylor

Holly Taylor

Holly Taylor is the digital editor of Women’s Running and co-host of the Women’s Running podcast, where she shares her running journey as well as the inspiring stories of women runners all over the country. She’s never been the sporty type, but running is the first time she’s felt real joy in getting active. She loves talking about running with a community of inclusive and supportive runners, and Women's Running is the perfect space for this. She's currently aiming for a half marathon PB!

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