Pregnancy Running Exercises for Every Trim (2023)

Walking is an exercise suitable for pregnant women of all physiques. It has many advantages.especially during pregnancy.Hiking can be as mild or as demanding as you need it to be, and can be done by just about anyone, anywhere, and you don't need to buy any special equipment or become a member to get started.

more thanStart studying in 2021Walking in the third trimester was found to be associated with lower rates of labor induction and caesarean section, higher number of natural deliveries, and better Bishop score.

"I recommend that most of my pregnant women walk," says Tanya Ghatan, MD, an ob-gyn at Brigham and Women's Hospital in Boston. "It's easily accessible to people who've never exercised before, and it offers [human] athletes a way to stay active without being severely impacted by other activities they've been involved in."

Exercising during pregnancy isn't about setting records. Instead, your goal should be to optimize your health and that of your baby. Pay attention to how you feel and monitor the intensity and duration of your training. Here's how to stay active during pregnancy with walking exercises.

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When to start walking during pregnancy

Walking is good exercise at any time during pregnancy and is considered safe for most pregnant women (check with your doctor if you're not sure).

These recommended walking plans are designed to start in the morningfirst trimester, but no matter what stage of pregnancy you are in, you can get into the right levels. If you didn't exercise before pregnancy, start a starter program in the first trimester.

To help you understand which type of walking training to start with, here's how each level is defined:

  • beginner:You never or rarely exercise.
  • middle:You're active, but exercise may be sporadic.
  • advanced:You are in good shape and train four or more times a week.

Whatever your fitness level, remember that depending on how you feel, alternate days, shorter walks, or even skipping walks from time to time are not only okay, but smart. It is also possible to divide the total walking time into two or more shorter time periods.

Is exercise safe during pregnancy?

First trimester gait training (up to 13 weeks)

The first trimester lasts until the 13th week of pregnancy, but you can complete your first trimester workouts at any time during pregnancy. Gradually approach the plan and focus on sticking to it. Over time, the intensity and duration increase.

There are beginner, intermediate and advanced first trimester workouts to choose from.


  • Start by walking 10 to 15 minutes a day, three days a week, with at least one day of rest between walks.
  • When you feel ready, add another day of walking by adding 5 minutes to each walk.
  • After a few weeks, add a fifth day of walking.

your goal:At the end of the three months, try walking 5 days a week for 10 to 20 minutes a day.

the middle one

The more active you were before pregnancy, the sooner you can transition to walking 6 days a week, which is a good activity goal.

  • Start by walking 20 minutes a day, four days a week.
  • When you feel you're ready, add day five, then day six.
  • You can also add a few minutes to each walk.

your goal:At the end of the three months, try walking 6 days a week for 20 to 40 minutes a day.

Is exercise safe during pregnancy?


Even if you exercise regularly, switching to a light walking program may be just what you need to stay active and feel good.

  • Start by walking 20 to 30 minutes a day, 5 days a week.
  • When you feel ready, add a sixth day and add a few minutes of walking to each day.
  • Add ramps, kicks, and/or bursts of increased speed (intervals) if you wish, but don't exceed an RPE of 7.

your goal:At the end of the three months, try walking 6 days a week for 30 to 60 minutes a day.

Second trimester (13-25 weeks) gait training

During the three-month period sometimes referred to as the "honeymoon," energies begin to build,morning sicknessThat starts to fade for many, making the second trimester the perfect time to exercise.


  • If you're starting this plan in the second trimester, start with a 10-minute walk a day, four to five days a week.
  • When you're ready, choose two days as longer walking days (15 to 30 minutes), then add another walking day.

your goal:At the end of the three months, try walking 15 to 30 minutes a day, 4 to 6 days a week.

the middle one

You're ready to gradually increase your walking distance and pick up your pace at some points. Be careful not to push if you get tired or overheated.

  • if you get from yourmid term, Start by walking 20 minutes a day, four to six days a week.
  • Gradually increase the number of minutes every other day so that the total time on these days is at least 30 to 40 minutes.
  • Once or twice a week, if you wish, you can increase your RPE a notch mid-workout to 10 to 15 minutes.

your goal:Towards the end of the three months, try walking 25 to 40 minutes a day, 5 to 6 days a week, and increase the pace to one or two walks.


If you're feeling well, you can extend your walk and pick up your pace, a few times a week. As you walk, try swinging your arms vigorously to increase your heart rate and strengthen your muscles.

  • If you're starting in the second trimester, walk 6 days a week for 30 to 40 minutes a day.
  • Pick at least one day where you aim for 50 minutes, including hills, stairs, and/or intervals, but no more than an RPE of 7.
  • Increase short walks until your total walking time is at least 40 to 50 minutes per day for the remaining five days.

your goal:At the end of the three months, try to walk 5 or 6 days a week, 40 to 50 minutes a day, and 60 minutes at least one day a week.

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Walking training in the third trimester of pregnancy (26-40 weeks)

Try to stick to your goal of working five to six days a week, but don't be afraid to adjust or slow down when necessary, especially inapproach your date.


  • If you're starting the program in the third trimester, start with a 10-minute walk a day, four to six days a week.
  • like yoursenergy drop, reduce the time spent walking or break them into shorter time slots.
  • Aim to keep the number of walking minutes per week the same as it was at the end of the second trimester, but know that your pace -- and the distance you cover -- will naturally slow down.

your goal:At the end of the three months, try walking 15 to 30 minutes a day, 5 to 6 days a week.

the middle one

The speed and distance of the third trimester fade into the background. The goal is to keep walking for as many minutes as you think you can.

  • if you are in yourlate pregnancy, Start by walking 10 to 20 minutes a day, 4 to 6 days a week.
  • As your pregnancy progresses, be prepared to reduce your walking speed and distance. You may also want to skip a day.
  • You can break up longer walks into shorter walks if you feel more comfortable.

your goal:By the end of three months, try to walk 20 to 45 minutes a day, 5 to 6 days a week.


that's it for the quarterstay comfortable, so just focus on staying active.

  • If you're starting in the third trimester, walk 20 to 50 minutes a day, 4 to 6 days a week.
  • Forget speed and distance, don't exceed an RPE of 7.
  • You can break up your walk into shorter chunks if you feel more comfortable.

your goal:At the end of the three months, try to walk 25 to 50 minutes a day, 5 to 6 days a week.

Safety Tips for Walking During Pregnancy

Before we delve into these walking exercises, a quick reminder: Make sure you get your doctor's approval before starting this (or any other) pregnancy exercise program. It's also important to warm up and cool down with light stretches before and after your walk. Add some hip circles and stretches to those sore pregnancy joints.

Here are some additional tips for walking during pregnancy.

talk about it

How Intensive Should Your Running Training Be During Pregnancy? During the hardest part of the workout, you should be able to speak out of breath, but not easily.

Use the Scale of Perceived Exercise (RPE).

Another easy way to track your intensity is to rate your estimated effort: On a scale of 1 to 10, most of your walking should be between 3 and 7, with 3 being slow walking and 7 being too fast for you to keep up. More than 30 to 40 minutes.


Listen to your body and don't overdo it. Your body has a lot of work to do when you're pregnant, and sometimes you'll be more tired than others, and that's okay.

drink up

It's important to stay hydrated during pregnancy, especially if you're active. For every 30 minutes of exercise, add 8 ounces of water to your total daily fluid intake.

When you're out and about, keep cool with a breathable layer that you can take off. In hot weather, exercise morning and evening and lower the intensity.

wear tights

Compression stockings and tights can help increase circulation to the legs and reduce excess swelling that can occur during pregnancy.

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Pay attention to low back pain

if you come across aback painDuring your walking routine, it may be helpful to consider adding supportive maternity clothing to support your back and body.

Also watch out for frequent cramping or back pain that could indicate labor, especially if you conceived before 36 weeks.

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Watch out for red flags

Stop walking if you experience any of the following symptoms:

  • severe pain or cramping
  • fluid leak
  • bleed
  • dizziness or lightheadedness
  • see the stars in your eyes
  • unusually fast heartbeat
  • You don't feel your baby move as usual

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Strength Training Moves to Increase Walking During Pregnancy

Looking for something more than just a walk during pregnancy? By adding some core and upper body exercises, you can counteract the extra preload you have to endure during pregnancy.

Here are four great moves that require no equipment and can be easily incorporated into your running routine, whether you're running outside,on the treadmill, or at work. You can even change up some exercises as your pregnancy progresses.

For each exercise, do 2 to 3 sets of 12 to 15 repetitions, resting 30 to 60 seconds between sets on a day of running or walking.


Push-ups help strengthen the chest, front shoulders, and triceps. In the first trimester, you can do traditional push-ups with your hands on the floor. If your belly is getting bigger or you just need some extra support, try doing pushups with your hands on your knees on a bench.

This is how you do pushups:

  1. Stand with feet hip-width apart, hands slightly wider than shoulder-width apart, and arms straight.
  2. Push your hips forward so that your body forms a straight line.
  3. Bend your elbows and bring your chest toward the support until your elbows are roughly level with your shoulders.
  4. Push yourself back to the starting position and repeat.

triceps drop

This exercise will help strengthen your triceps and get you ready for all the sitters! For an added challenge, keep your legs straight and your feet bent so you can rest on your heels. If you need more support, just bend your knees so they point toward the ceiling.

Here's how to perform a triceps dip:

  1. Stand with your back against a ledge providing horizontal support, with your knees bent and your feet on the floor.
  2. Place your hands on the edge of the bandage near your hips, with your fingertips pointing forward, and your arms straight.
  3. Lift your hips with your hands, pressing your shoulder blades down together.
  4. Without changing position, bend your elbows and lower your torso until your elbows are roughly level with your shoulders.
  5. Straighten arms without locking out and repeat.

the cat is back

Not only does this move give you a very relaxing stretch, but it also strengthens your abs and back. Methods as below:

  1. Kneel on the floor with your wrists directly in front of your shoulders and your knees in line with your hips.
  2. Keeping your arms straight, inhale to lift your head and tailbone.
  3. Engage your abs, exhale, and let your head relax, wrapping around your spine like a cat.
  4. Continue to repeat in a rhythmic fashion.

press back

Bench presses strengthen your core, either sitting or lying down. Follow the steps below to perform backpressure:

  1. Prop your entire back and hips against a vertical support with your feet slightly forward, your knees slightly bent, and your arms crossed at your chest or hanging at your sides.
  2. Use your abs to draw your navel toward your spine, and tilt your lower pelvis up.
  3. Hold for 20 seconds, then release and repeat.
  4. Continue to breathe for a full 20 seconds, still engaging the abdominal muscles.


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