Can You Run in the 2nd Trimester? My Story, the Science & What I’d Do Differently
After the nausea. After the couch crashes. After the puking.
I finally felt like a human again.
I was 19 weeks pregnant. And I wanted to be that happy, glowing, pregnant runner.
You know, the one I’d visualized while we were trying to conceive for almost a year.
The one who kept moving, showing up, and crushing trail runs with a little baby belly.
We’d taken a trip to Tahoe. Hiked. Visited my parents. I felt strong. Proud.
Like I’d finally earned the badge of “active mom-to-be.”
Until I didn’t.
That Run That Ended It All
I’d made it down the hill from our house, jogging along the trail toward Roosevelt Island, feeling off but trying to push through.
Then my bladder started screaming. My pubic bone flared with every step.
I spotted a giant boulder. Sat down. And sobbed.
I called my husband to come get me—I couldn’t walk the mile home.
And that’s how it ended. My running dreams.
But Here’s the Thing…
It was 2011.
I didn’t strength train.
I’d had hip surgery in 2007 for a labral tear.
I had no postpartum PT knowledge, and no plan.
Even elite athletes like Kara Goucher were hiding their pregnancies under Nike’s marketing cloak. There was no roadmap.
And if I’m being honest? I didn’t know what I didn’t know.
What We Know Now: Second Trimester Running Can Be Safe
Fast forward to today, and we’ve got the science to support the second trimester as a prime window for running—if it feels good.
✅ According to the 2019 Canadian Guidelines, pregnant individuals should aim for at least 150 minutes/week of moderate-intensity activity, including running if previously active.
✅ A 2023 study by Davenport et al. confirmed that even short bursts of high-intensity intervals (HIIT) were safe for both mother and fetus, showing no adverse impact on fetal heart rate or umbilical blood flow.
The key?
👉 Listening to YOUR body & not playing the comparison game
👉 Having a strength foundation.
👉 Knowing the red & yellow flags—bleeding, pain, pelvic pressure, & leaking just to name a few.
What I’d Tell My 2011 Self
- Get in the gym before you even pee on that stick.
- Invest in a pelvic floor PT—even before symptoms.
- Respect what your body has already been through (hello, hip surgery).
- Stop making goals without a plan.
Runners in Trimester 2: Know This
It’s OK to slow down. To walk-run. To skip the run and strength train instead.
Pregnancy isn’t about performance.
It’s about sustainable strength for you and your baby.
If you’re like me and you can only get so far, that’s ok too. Current performance DOES NOT dictate future performance.
Because Here’s the Truth…
I wouldn’t be the mom, runner, or pelvic floor PT I am today if I hadn’t hit that boulder in 2011.
So here’s to learning.
To knowing better—and doing better.
💬 Are you running in trimester two right now? What’s helping you stay moving—or what’s holding you back? Let’s talk.
References:
- Moolyk AN et al., Maternal and fetal responses to acute high-intensity resistance exercise during pregnancy. Br J Sports Med. 2025 Feb 3;59(3):159-166. @amymoolyk
- Mottola et al., 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med. 2018 Nov;52(21):1339-1346.
- Wowdzia JB et al., Maternal and Fetal Cardiovascular Responses to Acute High-Intensity Interval and Moderate-Intensity Continuous Training Exercise During Pregnancy: A Randomized Crossover Trial. Sports Med. 2023 Sep;53(9):1819-1833. @exerciseandpregnancy
- Original Post: First Trimester Guide to Mindset, Movement & More
