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There are a LOT of questions we have about running through pregnancy and how to approach your recovery after having your baby

As runners we LOVE control. If you are thinking of trying for a baby, pregnant already, or beginning your postpartum journey, a lot of the control is taken away. Your body is no longer your own, and seems to have a mind of its own, that no amount of plans will change. Seven experts join me with their advice to our running and life questions.

This guide includes:

40 pages of advice and recommendations 

  • Seven experts from the health, nutrition, and fitness field with expertise in women’s health and pregnancy

Subheadings for ease of finding the questions that matter to you

  • Easy to navigate and find the information you need
  • Refer back to the guide as your pregnancy progresses

Whole body approach to pregnancy and postpartum

  • Physical, emotional, mental, and spiritual health considered
  • Additional resources on where to learn more
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Your questions the Pregnancy and Postpartum Guide for Runners will answer:

Running through pregnancy

  • Is it dangerous to run?
  • How hard is too hard?
  • What if family members are saying things?
  • How do you handle judgement from others?
  • When is it not safe to run?
  • Which pains can I run through?
  • Can I run all the way through?
  • How much running is okay?
  • Why does it feel SO hard to run in pregnancy?
  • Do I have to worry about overheating?
  • What pain during and after running is okay?
  • If I stop running for a few days/weeks because of pain, can I start running again?

It doesn’t have to be running

  • What are the benefits of exercise for baby and mother?
  • Thoughts on strength training during pregnancy?
  • What other forms of exercise should I consider?
  • Additional exercises to add?

Emotional changes to attitude

  • How can I get out of the competitive mode, being in that mindset of having to push myself?
  • I want to set a good example for my child, how can I do that?

Other pregnancy questions

  • What do I need to know about nutrition during pregnancy?
  • What do I need to keep in mind during my first trimester?
  • Do pregnancy bands help?
  • What other health issues do I need to keep in mind?
  • What do cravings mean?

Returning to running after baby

  • How much time should I take off after birth?
  • What do I need to know about the recovery process the body is going through?
  • What should I expect to feel?
  • What is not normal in recovery?
  • What if I am dealing with incontinence?

Self care as a new mother

  • I feel a NEED to get back out there, is that normal?
  • Why is it important to take time for myself (to exercise or not)?
  • Any final advice?
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Featuring these pregnancy and postpartum professionals:

Brooke Kalisiak, Pelvic Floor PT
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Obstetrician-Gynecologist Dr. Jennifer Fuson
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Carolyn Yates, Pelvic Floor PT
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Neuroscientist and Author of What to Eat When You're Pregnant Dr. Nicole Avena
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Rachel Selman, Pelvic Floor PT
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Celeste Goodson, Pre and Post-Natal trainer
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Obstetrician-Gynecologist Dr. Diane Rosen
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Who are you and why should I trust you?

Hi, I am Tina, the founder of Running for Real. I am a 2:36 marathoner, 1:13 half marathoner, and international elite runner. I am proud to be a mother to my daughter, Bailey, and pregnant with my second child.

My Podcast, Running for Real has amassed almost 3 million downloads, and comes out every Friday. I created the Running for Real Community, which has been very successful in building relationships and friendships with runners all over the world.

You can find out more about me and my story on this page.

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