Running Tips for Every Stage of Motherhood
FIT4MOM x Thule
At FIT4MOM, we believe running is more than a workout—it's a celebration of movement, strength, and freedom. Whether you're lacing up for the first time or prepping for your next race, running is one of the most accessible and adaptable forms of fitness. No matter what stage you are at - pregnant, newly postpartum, or a seasoned stroller-striding mama, we're here to support you every step of the way.
Pregnancy & Running: Trusting Your Body
If running was part of your routine before pregnancy, and your doctor gives the green light, you can absolutely keep logging those miles. The general recommendation for exercise during pregnancy remains 150 minutes per week—so if you're feeling good, go for it! Just remember: your body is changing daily, and it’s okay for your routine to change too.
Supportive gear makes all the difference:
A high-quality sports bra
Maternity support belts for your growing belly (we love these options from Momcozy!)
Updated running shoes (yes, your feet might change size!)
As relaxin—the hormone that helps loosen your ligaments and joints during pregnancy—kicks in, you might notice that movements start to feel a little different. Be gentle with yourself, stay hydrated, and above all, listen to your body.
Newly Postpartum (0-6 Months): Slow and Steady Wins the Race
That first post-baby run might be calling your name, but gradually rebuilding your stamina is key. Most moms are cleared for exercise around 6 weeks postpartum, but it can take 8-12 weeks (or more) before your core and pelvic floor are truly ready for running. Start with gentle walks and core exercises. When you're ready, stroller walks are a great way to ease back into movement—and to bond with baby, too.
We love jogging strollers from Thule, like the Thule Urban Glide 3, for a smooth and secure ride. It’s lightweight, easy to maneuver, and perfect for those neighborhood walks and park strolls. Before you hit the pavement, make sure your stroller is safety-checked and that your pediatrician has given the go-ahead for the baby to ride along. (Pro tip: babies usually need to be around 8 months old with full head and neck control before joining you on a run.)
6 Months Postpartum and Beyond: Find Your Stride
Once you're feeling strong and cleared for impact, stroller running becomes a great way to combine fitness and family time. Proper form is essential: keep a light grip on the handlebar, switch arms regularly, and maintain good posture. Keep your spine tall and stay an arms length away from the stroller so your gait doesn’t shorten too much.
And if you’re looking for a stroller that can keep up as your family grows, we love the Thule Urban Glide 3 Double. It has a super smooth ride kiddos love, tons of storage (because snacks and diapers are essential), and packs and unpacks easily. If you’re heading out on a drizzly day, the rain cover is a lifesaver—keeps the kids dry and you moving.
Let’s Get You Started
Whether your goal is to complete a 5K or simply find time for yourself, running can be a grounding and empowering outlet. We’ve got your back with helpful tools like our free "Let’s Go Running" series on FIT4MOM On Demand. From warm-ups to recovery tips, it’s all designed with moms in mind.
Looking for extra support, motivation, or coaching? Check out if your local franchise is running a Run Club+ session. The beauty of Run Club+ is that you are surrounded by other mamas (or families) with similar goals: to run a 5K, 10K, or half marathon.
KEEP RUNNING
