The 3 BEST Strength Exercises for Pregnant Runners
Pregnant Running Mamas:
Whether this is your first pregnancy or your 4th (or more), you really should be doing some form of strengthening. Like, seriously, 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?
Read on for the benefits of strengthening exercises for pregnant runners and the three BEST ones you can do in very little time.
Why Strengthen?
For some women, strengthening means 30+ minutes or more working out at home or the gym. For others, that means doing whatever you can when you can because you’re super busy and don’t have a ton (or any!) extra time. If you’re pregnant and running, I know that most of you would rather just be out running than spending time “working out.”
But, strengthening is a huge benefit to our pregnant bodies, our running bodies and eventually, our postpartum bodies. Strengthening the appropriate muscles gives us the power and endurance we need to keep putting in those miles.
So change the story/mantra/mindset (if you need to) to remember that what you’re doing is benefiting you, your baby and your running for the long haul!!
How do I do it safely?
Strengthening exercises should be modified throughout your pregnancy.
After your first trimester, you should avoid anything that feels uncomfortable, or anything that puts undue strain on your growing belly, as this can make you more susceptible to things like diastasis recti.
So, most traditional core or abdominal work is out. As are push ups and your standard planks.
Contrary to common belief, it is ok to do some exercises while on your back, as long is it’s not uncomfortable and you don’t have any symptoms such as pain, dizziness, or nausea. Less than 10% of women actually experience these symptoms while on their back. That being said, there are no back-lying exercises contained in this guide.
There ARE safe and effective ways to strengthen your core and maintain your core throughout your pregnancy. Sometimes you need to get creative. Sometimes you just have to remember that this is a temporary phase and you’ll be able to resume all your favorite (or not-so-favorite-HA!) exercises postpartum.
The exercises for pregnant runners outlined below are safe for all three trimesters of pregnancy. They’re also just great all around for running benefits even when you’re not pregnant.
Want a FREE pdf printable of this guide? Click HERE.
Benefits of strength exercises for pregnant runners:
- Build and/or maintain core strength
- Improve posture
- Prevent common running injuries (like runner’s knee or hip bursitis) by keeping muscles strong and balanced
- Make running better/easier
- Make carrying baby easier while pregnant
- Healthy mama=healthy baby
- Increased energy/stamina especially toward the end of your pregnancy
- Alleviate common pregnancy conditions like low back pain, symphysis pubis dysfunction, tight hips, slouched upper body posture
- Better strength/endurance for Labor and Delivery
- Better postpartum recovery
The 3 BEST Strength Exercises for Pregnant Runners
Here they are: The three best exercises for pregnant runners. Because busy mamas need quick and effective workouts!
When you’re short on time, target the major muscle groups with these exercises! And remember, they’re safe for ANY trimester.
Want a FREE pdf printable of this guide? Click HERE.
#1 Squats
Muscles targeted: glutes, hamstrings, quads
Form and technique:
Stand with feet shoulder width apart, stick your bottom out and bend at the knees as though you’re going to sit down in a chair.
Straighten back up and repeat.
Tips:
Only squat down as far is as comfortable for you. You may be able to do a mini-squat or flex down to 90 degrees. Either is perfectly fine.
Make sure that your knees are not going over your toes when you squat down. This helps protect the integrity of your knee joints.
Keep your gaze straight ahead or slightly up to keep a good, neutral spine.
If you need to, put a chair behind you to ensure good form. You don’t’ actually need to touch the chair with your bottom, but you can. You can even sit down after each rep if you want to! Doing sit to stands is also an effective way to work these muscles!!
#2 Clamshells
Muscles targeted: hip abductors, gluteus medius
Form and technique:
Lie on your side with knees and hips slightly bent.
Keeping your feet together, lift the top knee toward the ceiling.
Lower down and repeat.
Tips:
You can prop up on your elbow, or lie completely flat, whichever is more comfortable for you.
When you lift your top knee, make sure that your hips do not roll backwards. Keep the top hip stacked over the bottom hip throughout the motion. This means you may need to decrease how much you lift your knee.
If you have any discomfort, like SPD symptoms, this motion can be aggravating to some. Move through a smaller range of motion, stopping before you have pain. Moving even through partial range of motion still gives you the benefit of the exercise.
#3 Side Plank
Muscles targeted: abdominals, obliques, glutes, hip abductors, shoulder girdle and postural muscles
Form and technique:
Lie on your side with knees bent and propped up on one elbow.
Lift your hip up off the ground and hold.
Lower down and repeat.
Tips:
Try to get your elbow, hip and knees all in a straight line.
Squeeze your glutes at the top of the motion.
Get the most bang for your buck: Activate TA and PF while doing these exercises!!
The transverse abdominus, or TA, is a main abdominal muscle that is super important to our core. To activate it, tighten your belly as though you’re hugging baby into you.
You can practice this sitting, standing or while lying on your side or back (propped up on some pillows or a wedge if you’re in you’re 2nd or 3rd trimester).
Still having difficulty? Cough a few times or say “HA!” Feel the motion that your belly performs with these activities? That’s your TA working right there.
Our pelvic floor, or PF, is the a complex “sling” of many muscles that holds our baby and uterus in place. It’s also considered a part of our core. A pelvic floor that is not functioning properly can lead to problems with urinary incontinence, leaking with sneezing/coughing or prolapse. It’s important to be able to both contract and relax the PF properly.
To activate it, think about pulling up and in, as though you were going to stop a flow of urine. Make sure you can relax fully after activation. This is also known as your traditional Kegel exercise.
Now, if you can, activate both the TA and PF while doing the above exercises. It may take some practice especially if you’re not used to calling these muscle groups into action. You may want to work on just TA or just PF in conjunction with the above exercises for pregnant runners. Then once that gets easier, you can activate both together.
Looking for some variety in these 3 main exercises for pregnant runners?
I know, it can get boring doing the same things over and over.
You can keep to the same three main exercises above but change it up a little bit.
How to do it: Pick one variation for each exercise below. You’ll still only be doing 3 exercises, but with a bit of variation and/or progression.
For Squats, Try:
- Wall squats with or without a physioball
- Wall sits
- Wall sits with heel or toe raises
- Plie squats (wider stance, toes pointing slightly out)
- Any of the variations above with hand weights or an exercise band around your knees
For Clamshells, Try:
- A band around the knees for added resistance
- Holding a dumbbell at the knee for added resistance
- Performing standing clamshells while on one leg, with or without an exercise band above the knees
For Side Planks, Try:
- A full side plank with legs straight (for first and 2nd trimester only)
- A modified knee plank—top leg is straight and bottom leg is bent, so you’re still pressing up onto the bottom knee
- Adding a dumbbell at the hip for increased challenge or resistance (for first and 2nd trimester only)
Give it a Go!
Strengthening exercises and especially exercises for pregnant runners needn’t be complicated or lengthy.
These are super easy exercises that will only take you a bit of time and will provide you with so many wonderful benefits for both you and Baby!
Want a FREE pdf printable of this guide? Click HERE.
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Other articles you may be interested in:
The Running (Re)Start Training Plan
Pelvic Floor Rehab After Baby: A 12 Week Program
FREE Early Postpartum Exercise Guide
