Cold Weather Training while Pregnant

Staying active during pregnancy offers numerous benefits, but cold weather introduces unique challenges. Coach Annika Braun from McMillan Running provides essential advice to help expectant mothers run safely and comfortably in colder conditions.

1. Dress in Weather-Appropriate Layers

Pregnancy naturally elevates your body temperature, which might make you feel warmer than the actual outdoor conditions. However, it's crucial to dress appropriately for the weather to prevent illnesses. Wear layers that can be adjusted as needed, and don't forget accessories like hats and gloves to protect against the cold.

2. Be Cautious of Slippery Surfaces

Icy or uneven terrains increase the risk of falls, which can be hazardous during pregnancy. If conditions are treacherous, consider opting for indoor workouts or using a treadmill. If you choose to run outside, proceed with caution, and be prepared to switch to walking if necessary.

3. Prioritize Hydration

Cold weather can mask signs of dehydration, but your body still loses fluids during exercise. Ensure you drink 8–16 ounces of water before and after your run. Pregnancy increases fluid needs, so it's essential to stay vigilant about your hydration levels.

4. Always Prioritize Safety

Plan your routes in well-lit, familiar areas, and consider running during daylight hours. Carry a phone for emergencies and let someone know your planned route and expected return time. Running with a partner can enhance safety and provide added motivation.

5. Listen to Your Body

Your body's capabilities and comfort levels can vary daily during pregnancy. Pay attention to how you feel, and adjust your intensity accordingly. Consult with your healthcare provider about appropriate heart rate zones and be mindful that cold air can make breathing more challenging. Remember, it's perfectly acceptable to modify your routine, including incorporating walking or rest days, to align with your body's needs.