Episode 49 - Run With the Seasons of Life: Running While Pregnant and Postpartum

Episode Summary:

This episode of The Women’s Running Lab explores how to approach running while pregnant with both flexibility and strategy. Host Alison and guest Martina discuss managing the “athlete brain,” using run-walk intervals, and knowing when to pause without seeing it as failure, since rest often sets up a stronger postpartum return. They highlight strength training as essential for supporting pelvic floor health, core stability, and efficient mechanics, with single-leg work and hinges as key exercises. Both emphasize adapting training by feel—focusing on duration and energy rather than pace or mileage—and aiming to finish workouts refreshed, not depleted. Ultimately, they encourage pregnant runners to see this as a season of life, investing in themselves through mindset shifts and strength work to stay strong, healthy, and prepared for running again after pregnancy.

Key Takeaways:

• Running During Pregnancy Is Safe – For most women, running is safe and beneficial when guided by symptoms and healthcare advice, with the main guideline being to finish workouts feeling refreshed rather than depleted.
• Adapt Training by Feel – Shift focus away from mileage and pace goals toward duration, perceived effort, and energy, using strategies like run-walk intervals or track-based run/walk patterns.
• Strength Training Is Essential – Exercises like single-leg work, hinges, and thoracic rotation drills support pelvic floor health, core stability, and gait mechanics, making postpartum return to running smoother.
• Mindset Matters – Pregnancy running requires managing the “athlete brain,” accepting natural fluctuations in ability, and reframing stopping or scaling back as preparation, not failure.
• Invest in Yourself – Consistent, even short, strength sessions and mindful adjustments during pregnancy pay dividends in fewer aches, better mechanics, and a stronger foundation for postpartum running. 

Guest:

Martina, qualified personal trainer, pregnancy and postpartum coach, founder of Fit Mná and Mammy, and currently pregnant runner.

You can find more from Martina on Instagram (@fit.mna) or at her website https://www.fitmna.com/ 

Time Stamps:

[00:00] - Introduction & Guest Welcome

[04:30] - Mindset Shifts: Athlete Brain & Identity

[12:00] - Safety & Training by Feel

[20:15] - Benefits of Running in Pregnancy

[28:45] - Strength Training Foundations

[40:00] - Summary, Tips, & Closing

Resources Mentioned:

• Pregnancy Blogs: https://www.alisonmariephd.com/blog?tag=pregnancy 

Quotes:

• "It’s the season of life you’re in. So enjoy actually slowing down and not having those same performance goals—whatever it might be, no pressure." [Martina, on shifting perspective during pregnancy]
  
• "The hardest part is the stopping and not knowing when or how long it’s going to be until you can start again. That is really, really hard—but you will be able to start again." [Alison, on the mental challenge of stopping running]
• "Investing in yourself during pregnancy and postpartum will always pay dividends—even if it’s just ten minutes. It keeps you strong, mobile, and ready for the return to running." [Martina, on the value of strength training] 

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