FREE Guide: The BEST Exercises for Pregnant Runners

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Not sure what you can or should be doing to support your running while pregnant? Short on time? Don’t have or want to use fancy (or any) equipment?

This FREE pdf guide will provide you with information on:

  • the importance of strengthening, especially while pregnant
  • the how to’s of safe, effective, easy and quick strengthening exercises to do while pregnant
  • modifications to make exercises easier or harder, pending your level of fitness
  • exercises that will help your running now and aide in your postpartum journey to recovery!

Say no more, this sounds great! Sign me up!

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Want more info on what this guide includes? Keep scrolling!

The BEST Strength Exercises for Pregnant Runners

Whether this is your first pregnancy or your 4th (or more), you really should be doing some form of strengthening.

We all know we should, but many of us don’t want to or feel that we don’t have the time.

I totally get it. It’s hard fitting it all in: maybe you’re working full time and tending to your family or children when you’re not at work. Maybe you’re a stay a home mom and you’re wrangling one or more kids all day long. It’s exhausting. The last thing you want to do is add to your plate and take away valuable time you could be spending elsewhere.

What if I told you that you only needed a few minutes a few times a week to do these exercises? Safe and effective exercises for pregnant runners that you can do anytime, anywhere with NO equipment? Exercises that will ADD value to your pregnancy, running, delivery and beyond?

Included in this guide are the benefits of strengthening exercises for pregnant runners and the BEST ones you can do in very little time.

The exercises for pregnant runners outlined are safe for all three trimesters of pregnancy. They’re also just great all around for running benefits even when you’re not pregnant.

What this guide covers
  • the importance of strengthening, especially while pregnant
  • the how to’s of safe, effective, easy and quick strengthening exercises to do while pregnant
  • exercise images, descriptions and tips for form and technique for each exercise
  • modifications to make exercises easier or harder, pending your level of fitness
  • how to incorporate your pelvic floor and abdominal muscles into these exercises for maximal benefit
  • exercises that will help your running now and aide in your postpartum journey to recovery!
Who this guide is for
  • Mamas in their first, second or third trimester
  • Mamas who want to maintain their strength and fitness throughout their pregnancy
  • Mamas who are short on time and want to do the most effective exercises for their running and their fitness
  • Mamas who are runners or non-runners
  • Mamas who want to decrease their risk for injury during pregnancy
  • Mamas who want to prepare the body for labor and delivery
  • Mamas who want to set themselves up for a smooth postpartum
  • Postpartum mamas who are looking for a quick strength routine to add to their weekly activities
What this guide is

>This is a super simple 13 page downloadable PDF

>This guide contains three main exercises that you can modify and build off of, pending your level of strength and fitness

>>This is a guide based on best practices and physical therapy guidelines

What this guide is NOT
  • This guide is not a run training plan
  • It does not provide running while pregnant guidelines
  • It does not include a multitude of exercises
  • It does not include a timeline of exercise progression
  • This guide does not supersede medical advice from your doctor, nor does it constitute any sort of physical therapist-client relationship with me
How do I get started?

This is a self-led, downloadable guide. You can do all the exercises in your own home without any equipment.

You can download the guide and get started immediately!! Just sign up below!

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My Story

I’ve been a runner throughout two pregnancies now. I’ve been a physical therapist throughout my entire time as a mother (3 pregnancies total). My last pregnancy, I had terrible pain in my pelvis and back (symphysis pubis dysfunction and sacroiliac joint pain, to be exact) that basically sidelined me from 6 months of pregnancy to almost a year postpartum.

I received zero guidance from my OB, zero guidance even from my coworkers and the PT community I practice in on how to heal and get back to my regular running routine! It was SO frustrating. 

Since my delivery in 2018, I have been taking continuing education courses and scouring the literature for some semblance of guidance. I was able to use the exercises in this guide to rehab myself and get back to running!

When I found out I was pregnant with Baby #3, I really kept up with my strengthening on a regular basis. Doing these specific exercises, along with incorporating pelvic floor and abdominal work, was the key to keeping me way more fit and active than I was with my second baby!

I was actually able to continue running up until 40 weeks and 6 days pregnant! I delivered just 2 days later.

most definitely attribute it to keeping up with a solid exercise program throughout all three trimesters!

There ARE safe and effective ways to strengthen your core and maintain your core throughout your pregnancy. 

Sign up and get your FREE copy today!

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Looking for some more guidance on your running journey? Check out the program How to Adjust your Running Posture, Pace and Intensity while Pregnant, or any of my other DIY, group and individual programs available HERE.

Need more personalized guidance on your running journey while pregnant? Let’s connect for your FREE pre-coaching session to see if working together is the right fit!