Can you keep up endurance training while pregnant?

Pregnancy Rules, Revisited: Episode 5

If you're an endurance athlete, pregnancy can come with a lot of mixed messages. Keep sessions short. Don't run too far. Maybe skip the long ride this weekend. As someone who trains for triathlons, I hear these from clients all the time, and I've heard plenty of them myself.

What the guidelines say

Current guidelines recommend at least 150 minutes of moderate activity per week during pregnancy. What they don't really address is what happens when you do a lot more than that, because until recently, very little research had looked at it.

What the research says

A 2025 study published in Sports Medicine surveyed 331 people who did long-duration endurance exercise, sessions of 60 minutes or more, during pregnancy. Researchers compared those who trained up to 300 minutes a week in their third trimester with those who trained more than that.

The findings were encouraging. The researchers concluded that this volume of endurance exercise was generally well tolerated in a highly active group of women, and those training more than 300 minutes a week had lower odds of delivery complications. They also had about four times higher odds of diastasis recti after birth. Because this was a survey, it shows a connection rather than proof of cause, but it gives us really useful information.

What that means for you

Endurance training doesn't have to end when you see a positive pregnancy test. But training smart matters more than ever. A few things to keep in mind:

• Fuel and hydrate well. Pregnancy increases your energy needs, and long sessions add to that.
• Stay cool. Avoid training in high heat and humidity, and bring more water than you think you'll need.
• Listen to your pelvic floor. Leaking, heaviness, or pressure during or after long efforts is a sign to adjust, not something to push through.
• Build core and pelvic floor support. Strength work alongside your endurance training can help you manage pressure as your belly grows.
• Plan for postpartum. Given the link with diastasis recti, a postpartum check with a pelvic floor PT before returning to high mileage is a great idea.
• Adjust as you go. Many women move rides indoors as their balance changes or swap some runs for swims or walks later in pregnancy.

The takeaway

For many active women, continuing endurance training through pregnancy is possible and comes with benefits. The key is paying attention to how your body responds and adjusting along the way. As always, your training through pregnancy should be discussed with your provider based on your individual needs and goals.

This wraps up Season 1 of Pregnancy Rules, Revisited. If you'd like help training through pregnancy or planning your return to running, riding, or racing postpartum, I'd love to help. Reach out through the interest form or DM me ALIGNED on Instagram.

Research referenced

• Bains et al., 2025. Miles and maternity: a survey of long-duration exercise during pregnancy. Sports Medicine. PMID 40504463

Physical therapy for lifters and endurance athletes

This post is general education, not medical advice. It isn’t a substitute for an evaluation by a qualified healthcare provider.

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