Can you run while pregnant? And how do you safely return to running after having a baby?

In this International Women’s Day special of The Runna Podcast, we’re joined by two incredible women redefining what strength looks like in women’s running. Anya speaks to Hannah and Em from Twice The Health about running during pregnancy, postpartum recovery, and balancing motherhood with performance.

Hannah shares her experience returning to competitive running postpartum, while Em shares her experience running whilst pregnant, both offering lived experience and professional insight as qualified nutritionists.

Together they explore the realities of running while pregnant, adapting training across trimesters, fuelling properly, and navigating the pressure to “bounce back” after birth. It’s an honest and empowering conversation about female physiology, motherhood, and staying connected to running through every stage of life.

Highlights include:

🏃‍♀️ Running while pregnant – how to adapt training, mileage and intensity safely

👶 Postpartum running – returning to running and balancing motherhood with training

🥑 Nutrition for runners – fuelling, hydration and supporting healthy performance

Whether you’re a runner, a partner, or simply interested in training hard and living healthily, this episode is packed with insight on nutrition, performance, and supporting runners through every stage.

We also want to acknowledge that pregnancy, postpartum recovery, and returning to running look different for everyone. Every experience is valid.

🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community.

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And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛

📺 Watch the full episode → youtube.com/@therunnapodcast

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The Runner’s Guide to Pregnancy & Postpartum with Twice The Health

The Runna Podcast

The Runner’s Guide to Pregnancy & Postpartum with Twice The Health