The Runna Podcast The Runner’s Guide to Pregnancy & Postpartum with Twice The Health
Mar 6, 2026
Can you keep running through pregnancy and how do you safely return after birth? The conversation covers adapting mileage and intensity across trimesters. Nutrition, hydration, and fueling strategies for pregnant and postpartum runners are explored. Practical tips on pelvic floor care, strength training modifications, and stepwise walk-run returns are shared. Emotional realities, social pressure to “bounce back,” and finding supportive networks are also discussed.
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Ran Marathons During Early Pregnancy
- Hannah continued occasional short hard sessions and even paced a marathon at 12 weeks, doing two marathons 'for fun' during pregnancy.
- She noted being slower but still enjoyed pushing herself and took pragmatic rest days when feeling off.
Drop Expectations And Take Each Day
- Avoid rigid expectations about how pregnancy will affect training; accept day-to-day variability.
- Em warned that early weeks can feel fine then fatigue/nausea hit; plan for shifting abilities rather than fixed goals.
Use A Women's Health Physio For Return To Run
- For postnatal return, get assessed by a women's health physio and treat the return to run individually rather than a fixed 12-week rule.
- Hannah booked a specialist, followed progressive strength and returned to running around eight weeks with tailored progression.