Warm Weather Running While Pregnant: Safety & Comfort Tips

Staying active during pregnancy offers numerous benefits, but exercising in hot weather requires extra precautions. Coach Annika Braun from McMillan Running provides essential advice to help expectant mothers run safely and comfortably in warmer conditions.

1. Run During Cooler Times

Aim to run in the early morning or evening when temperatures are lower. Avoid running during the hottest parts of the day, typically between 10 a.m. and 4 p.m. If outdoor conditions are too hot, consider using a treadmill in a climate-controlled environment.

2. Stay Hydrated

Hydration is crucial, especially during pregnancy. Carry water with you or plan routes with accessible water fountains. After your run, drink at least 16 ounces of water immediately, followed by additional fluids as needed. Monitoring your urine color can help assess hydration levels; aim for light straw-colored urine.

3. Monitor Your Effort

Pay attention to how you feel during runs. It's normal to run at a slower pace during pregnancy. Use the "talk test" to gauge intensity—you should be able to maintain a conversation while running. If you feel overheated, dizzy, or overly fatigued, stop running and rest.

4. Listen to Your Body

Every pregnancy is unique. Some days you may feel great, while others you might need to rest. It's important to be flexible with your training and prioritize your well-being and that of your baby