While I knew that running would change during pregnancy, I was in no way prepared for how quickly it happened after receiving a positive pregnancy test. Running in the first trimester was an experience in learning how to not only listen to my body but also trust it.
While I’m well into my second trimester now, I’ve had this post bouncing around in my head for months and I just feel like I have to get it out. The first trimester is such a weird time where very few people know you’re expecting and you’re experiencing all sorts of physical and emotional symptoms. This can be especially overwhelming if you’re a first time mom and questioning everything.
5 Things I Learned About Running In The First Trimester
(running in Florida at 7 weeks)
1. I had to stop…a lot!
It seemed like I couldn’t even get through an easy 3-4 mile run without stopping fewer than five times. I would mentally tell myself I’d get to a certain time or mileage and then stop on the side of the trail/road and stand there for a minute trying to get it together. Granted I did get my positive pregnancy test in the middle of August when it was crazy hot in North Carolina but I typically don’t mind summer running. This was a whole new ballgame!
2. ALLLLLL the peeing. So much peeing.
Hands-down THE most challenging part of running while pregnant has been the need to pee. I couldn’t believe how early it started. I met a friend for a run at 5 weeks and had to dash off in a park to a bathroom to pee. I thought that was weird that it was happening so early but that was just the start of it.
There was one time I peed twice before I left for a run and was still desperate enough to use this Sani-Can in the front yard of someone’s house in a neighborhood I was running through.
There was another time that I peed THREE TIMES before leaving for a run and then had to stop not even a half a mile in to pee again at Krispy Kreme.
There has been some relief in the second trimester as baby has moved up a bit but I swear this has been the most challenging part of pregnant running for me. And no other workout makes me have to pee like running does. It’s crazy!
(6.5 miles at a 9:13 pace at 8 weeks)
3. My pace varied greatly and so did the intensity of my runs.
For the most part, my pace seemed to instantly drop by anywhere from 30-60 seconds from my normal mile times. I’d feel like I was putting in so much effort and moving pretty fast and then look down at my watch and see that I was running a 9:30. This was definitely humbling and I kept most of my runs easy/casual for this reason. I had to really give myself a big pass on pace and run by feel instead. Sometimes my body would surprise me and I’d knock out a strong, fast run or I’d feel like doing some speed work.
(a long run at 6 weeks)
4. It was okay to continue long runs.
I was casually training for the Charlotte Half Marathon when I found out I was pregnant. One of the first questions I asked my doctor was if it was okay for me to continue to do longer runs (like 8-9 miles) and he said yes.
I can’t even describe to you adequately how those first few long runs felt knowing that I was growing a tiny baby inside of me. I was so in awe of my body and I felt so connected to it. I spent a lot of time on those early runs listening to tons of podcasts about pregnancy and learning about the first trimester.
(6 miles at 5 weeks pregnant)
5. Just like always, it was “run therapy” in every sense of the word.
I have written so many times before about how much running benefits me emotionally and pregnancy has been no exception. I struggled with a LOT of anxiety in the first trimester and running was one of the things that helped me process my emotions and stay connected to my body.
First, I went in for a pregnancy check appointment right at 6 weeks and while my doctor could see the sac, he couldn’t detect a heartbeat and asked me to come back in 10 days for a viability scan. He told me honestly that the chance of miscarriage was 25% but that he was “cautiously optimistic.” I remember coming home and spending hours googling everything under the sun before finally going out for a run. I just needed some sort of release for all the anxiety I was feeling and to feel “in” my body.
Second, I was diagnosed with a small subchorionic hemorrhage at my 8 week viability ultrasound. I was so happy to see that heartbeat but then learning that I had that complication sent me into another spiral of over-googling and over-worrying. I asked my doctor if I should stop running or scale back on my workouts to which he replied that there was no concrete evidence one way or the other that activity restriction would prevent miscarriage with SCH. He advised me to keep doing what I was doing unless it would just make me feel better to cut back until my next scan.
I drove myself crazy researching miscarriage stats and information and read so many forums about girls who quit running and exercising in early pregnancy in hopes of preventing miscarriage. Ultimately, I decided to keep running and I’m so glad that I did. I think the positive impact it had on my ability to better deal with the fear and uncertainty I was feeling was a greater benefit to the baby than my ceasing to run and workout would have been.
And on a happier note, as I mentioned in #3 above, running in my first trimester really connected me to my body and to the baby. It may sound crazy but I would put my hand on my belly and talk to the baby a lot when I was running. I would tell it how much it was wanted, encourage it to please stay with me and tell it how much I loved it.
WHERE I AM NOW
I’m currently just shy of 24 weeks and still running and still feeling good! I have been sick for the last month so I haven’t able to run as much as I’d like but I hope to run for as long as possible during this pregnancy. It’s been such a gift…minus all the peeing! 🙂
What was running like for you in the first trimester? How soon/early did you feel the effects of pregnancy on your running?
For anyone who comes across this in your first trimester, please feel free to ask me any questions you might have. I’m an open book!
I know you’re trying to keep your content the same with additional pregnancy updates buuuut I’d love to know your favorite pregnancy podcasts!
Hey Katie – always happy to answer questions!
My #1 faves are The Birthful Podcast and The Birth Hour. I LOVE them!
I’ve also listed to Pregnancy Podcast but the host drives me crazy. Same with Common Sense Pregnancy.
I ran with twins and felt the exact same way/things. You’re doing well and your baby will be fine❤️ Just listen to your body, it’ll tell you when to slow down. But all this will make for a speedy recovery & and happy mama- mentally and physically! Keep up with the great work. Just the first of many ways we multitask; growing babies and staying fit.
Susan – it is so incredible that you were able to run with twins! And I LOVE your note about one of the first ways that we multitask. That really landed with me. Thank you.
You look great, Jen, and I’m so glad Running is still feeling good for you at this point in your pregnancy!
I wanted to pick your brain a little if that’s ok. Last weekend, I had a consultation with a trainer at a local gym. He said that I would not reach my goals unless I started tracking my food intake and he has recommended that I start counting macros. I’ve tried this for a week and found it to be tiring having to track every single thing I eat, and it’s also made me feel more obsessed with food. So I wanted to see if you had any tips for reaching body composition goals without counting calories?
One week away from the end of my first trimester, and I’d say you nailed down all my thoughts perfectly! I always thought it wouldn’t be “hard” and I wouldn’t slow down as much as I did until I started showing. Boy was I wrong! Slow down from day one! I’m hoping to do a pregnant half at week 18! Run when I can, walk when I have to, it’s all good!
Jamie – I know what you mean! You think that getting bigger is what’s going to slow you down but it’s so not the case. It’s wild how quickly it happens from the very beginning. Good luck with your half! I ran one at 14 weeks and the worst part was having to pee the whole time! 🙂
With both of my pregnancies, the first sign is how much harder running feels! For me, I slowed down immediately. I ran almost until the end with my first, and I’m 17 weeks with my second and hoping to do the same, but we’ll see! Pregnancy really forces me to get in tune with my body, slow down, and appreciate the miles. I ran an 8K during my first trimester with my one and a half year old in the jogging stroller, and I loved that I got to run a race with both of my babies!
I so agree Mollie that pregnancy forces you to pay attention and not push through discomfort/pain/etc and give your body more grace and credit. I LOVE your story about the 8K, that is so sweet.
I thought I was pregnant before I ever got a positive pregnancy test because my pace dropped almost immediately by 1-2 min/mile! I had just run a half not long before I found out I was pregnant and so I was wondering what the heck happened to my pace! Definitely the first sign for me I had a little one on the way 🙂 I was able to run until 35 weeks, but from 25 weeks + I was “running” only about 2 miles at a time and pelvic pain was very uncomfortable. Towards the end I traded running in for walks 🙂
Isn’t it so crazy how that happens so quickly!? That’s awesome that you were able to do some running through 35 weeks. I’m going to let my body make the call on that but fingers crossed I can make it that far.
I ran until 36 weeks and found wearing a maternity support belt (mine is by Gabrialla) really helped with the peeing! I started using it at 18 weeks even though my belly wasn’t big enough then to really need the support yet. Before that I would head out and feel like I had to pee again literally before I got to the end of the driveway ?
This is great to read. I’ve thought about getting one and you’ve convinced me to try it! 🙂 And yes, the peeing urge with running is insane! So much pressure on the bladder
Here Jen!
I totally relate with you. I am still running at 16 weeks in. I am actually running the Boston marathon in 2 weeks – which will be a challenge given how my training has gone…. I had to change my game plan completely since my pregnancy. I am a ok runner, not great. But I love running above all activities and could not let it go. I am SO MUCH SLOWER now… at times it is depressing….
In My First Trimester I Had Pain Or Cramp Like Discomfort , Is That Normal
Thank you for sharing your experiences with running in the first trimester. I am in my 7th week (1st baby!) and just got back from another difficult run. Like you, my pace has slowed in recent weeks, and I find myself stopping every 1/2 mile or so to catch my breath. I didn’t expect running to be so difficult so soon (I generally run 5+ miles 4-5 times a week no problem) and was worried that something was seriously wrong. It is reassuring to hear that the first trimester can be tough for other runners too. Thank you!!
You are so welcome Laura! Congrats on your pregnancy and hang in there! It does get easier in the second trimester!
I love your post. I am currently pregnant 6 weeks with my 5th. I ran up snowdon today, largest mountain in Wales, 1000m I did not do much with the others as there was not enough information out there. The other kids are 10,8 twins, and 3. Anyhow I felt amazing today I took 3 hours . It was a training run for half marathon that goes over snowdon. I really want to carry on running as much as I can. I did find my belly felt really really heavy previously.
. Twins and massive babies last one was 11.5!!!I need to find a support band for this one I think. I love that times have changed drastically and women are now running and being so active during pregnancy. It’s my sanity.
Hi Jen,
I was mid-training for my first 10K when I got my positive–I’m up to running 4 miles after steadily doing 1-3 mile runs for the last 6 years. Also been doing strength training 2-3x a week for the last 7 months. My doctor doesn’t want to see me til 8 weeks, but I’m wondering if it’s okay to increase distance at this stage. Maybe 1/4 mile at a time? The 10K is in early Jan so I have plenty of time! Thanks for any insight 🙂
Hi Amanda! It’s totally up to you and your comfort level. At this point, I think you’d be fine to wait until your 8 week appt to increase your mileage since your race is so far away. I trained for a half and ran it at 14 weeks when I was pregnant. I think it’s most important to LISTEN to your body. Be mindful of the summer heat. Slow your pace a little. Hydrate a ton!
Any tips on how you should be modifying your yoga practice during the first trimester? What poses are off limits?
Thanks for posting! I was curious if you did run the Charlotte marathon and if so how far along were you? I am 5 weeks pregnant and was training for a 1/2 in May but got so nervous not knowing the do’s and don’ts. I will be about 20 weeks the day of the race. Thanks so much!
Thank you so much for sharing your experience. I was running 3-6 miles 4-5 times a week before I got pregnant and wanted to continue, but when I mentioned to my doctor that I had had a previous miscarriage she said not to run “because if something happened you might blame yourself.” But she also said that there is no evidence that running causes miscarriage! I was also struggling with anxiety related to our previous miscarriage, but running is so important to emotional and mental health for me as well. It’s really helpful to hear other women’s Experiences!
Thank you so much for this post! As a runner who was trying to improve my time prior to getting pregnant, I’ve had to accept the sometimes minute+ slower pace now in my 5 week of pregnancy. Just trying to embrace and enjoy ?
Thank you so much for sharing your experience. I am a runner too. We have been trying for a while and recently I found I am expecting!! 🙂
I consulted with me doctor, and she said YES, you can run.. I go for a run, but I am bit nervous, it may harm my baby!! But when I don’t go for a run, I feel very lethargic!!
Any suggestions will be appreciated 🙂
Going to gym and doing weight training, just nervous about running !!!
I know this article is a year plus old but I am so glad a I found this. I started running 11 months ago a few months after having my first daughter and ran a half marathon a few weeks ago (killed my goal of sub 2 with a 1:57:40). I felt so weird during the race and dry heaved at 10.4 miles and I wasn’t really pushing myself. Anyways, fast forward and I’m pregnant now.
I’ve run twice since finding out I’m prego and it’s soooooo different!!! I feel like I’m running with a speed stopper on me and I can’t open up. I also notice more shallow breathing which is annoying.
I’ve been getting post running cramps; the doc said it’s probably dehydration. Is that what you found too?
Thank you so much for this post!! I literally googled “can I run during my first trimester” LOL and yours is the first that popped up, and I’m glad that I clicked! 🙂 I was trying to get my mile time up a bit before finding out I am pregnant (I’m 5 weeks) and hallelujah there are active mamas/soon-to-be mamas out there! Being fit and working out has always been very close to me and that was one of the things I was nervous about when I found out I was preg. Going to go on a run as soon as I get home from work to ease my mind 🙂 Thank you! 🙂
Did you have to eat small snacks during a longer run or the 1/2 marathon?? I’m 11 weeks and had started training/signed up for my first half marathon before I found out I was pregnant. I have to be constantly eating to not feel dizzy or nauseous, which is so not what I was like pre baby. This is my fourth pregnancy but first time running a long race. I’m nervous about loss of energy without food during the 13 miles?! am I crazy?
You are not crazy at all! I definitely ate more before and took more gels during! And sports drink.
So I just found out by a positive test and am at 4 weeks. I’ve been trying to train for the Charlotte half in November. I am by no means a fast runner. Even at my best I am between 10-11 min mile but had been doing decent and able to do 8-10 without having to stop to walk. Went last weekend and did terrible. My endurance is suddenly terrible and the heat doesn’t help. Did you have a similar or what was your experience ?
Congratulations to you! It was crazy to me how quickly running changed after getting a positive test, even though the pregnancy was so new and the baby was as small as a speck of pepper! Yes, I had a very similar experience that I felt like my endurance suddenly tanked, I also had to pee all the time. It did get a little better! Hang in there.
I am 4 weeks pregnant tomorrow with kid number two. My daughter is 10 months and still nursing. Prior to finding out about this pregnancy my training was subpar to say the least. I am 1 week out from a trail marathon and 5 weeks out from a 50k. Everyone who knows thinks I’m crazy, but I am still going to run. I figure a good trail day is always needed for mental health and my husband can always pick me up if I bail on the full course. Running while pregnant was vital during my first pregnancy. Excited to continue it in my next pregnancy. I love your five points in this article, they resinate with my past and current experience.
So happy I found this post. I’ve been so frustrated lately trying to run my normal 6-8 miles during my first trimester. Some days are a breeze and others I literally have to stop at 1 mile and walk for a bit – it’s like a sluggish/ running on sand feeling. I couldn’t tell if this was normal or not. Thank you for posting!
Hi! I am so happy I came across your post! I am 5 weeks pregnant with our first after 6 months ttc. I only found out on Friday so it’s still a bit of a blur to me & hasnt really sunk in! ? I usually run 3 to 5 times a week and i have been following a half marathon training plan for the last 8 weeks. The training steps up a bit these last 4 weeks of the plan so when I met my doctor on Friday I asked if it is ok to continue the plan and he said absolutely no problem!! I kind of thought he’d at least say to me to slow down or shorten my runs but no! ?♀️ I feel a little nauseous already and mornings which will prob only get worse over the next few weeks but fir now in feeling get when I get out for my runs! I ran 6miles today after feeling nausea for an hour this morn…6 miles I’m 51m40…I was delighted with myself! ? I’m going to hopefully keep up running as much as I can and I’ll slow down my long runs a bit. Thanks for your post.x
My biggest problem was constantly needed to eat and never have an empty stomach during my first trimester. It made it difficult to fit in time to run as I always run in the mornings on an empty stomach!
My pace dropped 30 secs per mile and that was the reason I took a pregnancy test! I couldn’t understand what was wrong. Humbling and frustrating at the beginning but now I don’t look at my pace and am just happy to be running. 🙂
I see this was posted a while ago, I hope the rest of your pregnancy went smoothly! I’m in my first trimester and had signed up for my first half marathon before I knew I was pregnant. You do feel incredibly strong running while pregnant. I still hope to do the half marathon but, like you’ve said, I’ve had to accept that the goal is completion, not a certain time. Such an encouraging post, thank you!
Thank you so much for this post! I’m having very similar feelings at six weeks. I found out a week ago I was preggers, and am tapering for a half marathon next week. I’ve been so tired and ran today- but had to take a ton of breaks and am very tired. I’m thinking of deferring until next year because this is my first pregnancy and I don’t want to take any chances. I know I could walk/run easy, but honestly think I’d rather enjoy a really easy 5-10K instead of the pressure of what was supposed to be a PR. I’m so pleased to take this time to run, but maybe without such high expectations- instead I’ll have great expectations in my little one ???
Thanks again!
You are so welcome. Congratulations on your pregnancy! I did end up running a half marathon at 14 weeks – so I was in my second trimester – but I can’t say it’s necessarily something that I would do again in hindsight. I loved continuing to run through pregnancy but didn’t really feel the need to focus on distance or speed. My biggest advice is just to always listen to your body!!!
OMG. I couldn’t have found this at a better time. I’m an experienced runner with several ultras under my belt. I’m just at the 6 week mark and ran 11 miles today. 8 of those felt fine but I was quite tired for the last 3. Tonight I’ve had some bleeding / spotting (not too sure at this stage what the difference really is) and of course my brain is going into overdrive about if it’s the run which has caused it.
If you don’t mind me asking, did you have any spotting at all?
I know that running is absolutely fine, but it’s those what ifs.
Thank you for sharing this post. It has really helped calm me.
Lesley x