The Complete Runner Mom Warm-Up & Cool-Down Guide

A 10-exercise warm-up and cool-down routine specifically designed to keep you, a runner mama, strong, mobile, and pain-free, through pregnancy, postpartum, and beyond.

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The Complete Runner Mom Warm Up and Cool Down Routine with Pregnancy Prepared (2).pdf

You're Not Alone in Wondering...

Can I still run during pregnancy?

Is this hip pain normal, or should I be worried?

Will I ever feel like myself again postpartum?

What if I'm doing more harm than good?

If these questions have crossed your mind, you're not alone. Every runner mama I work with has asked herself the same things.

The good news? You don't have to keep guessing. There's a smarter way to train through every stage of motherhood, and it starts with the right warm-up.

Inside This FREE PDF, You’ll Learn:

Your Complete Runner Mom Warm-Up & Cool-Down Guide gives you everything you need to stay strong, mobile, and pain-free through pregnancy, postpartum, and beyond:

10 active mobility exercises (5 reps each side) designed specifically for runner mamas at every stage

One routine for both warm-up AND cool-down—because busy mamas need simple, effective solutions

The science behind why static stretching before running hurts your performance—and what to do instead

How the nervous system connection maximizes your gains—so every rep counts

Confidence to train WITH your changing body, not against it—from a pelvic floor PT who's also a runner mom

This is the same routine I use with college athletes AND what I've adapted for my pregnant and postpartum clients. It works. And it's yours, free.

From the Experts at Pregnancy Prepared

Tracy Mann, MS, RD and Jillian Stecklein, PT, DPT

Jill and tracy with shape and drop shadow

Our dynamic duo is made up of two real women, real moms, and real professionals in women’s health.

We're here to walk with you through every step of pregnancy, postpartum, and beyond—because we’ve lived it, studied it, and helped hundreds of women just like you.

With backgrounds in:

  • Physical therapy
  • Nutrition
  • Mental health
  • Holistic health

We combine compassion and lived experience to empower you to feel strong, confident, and at peace in your motherhood journey.

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Why This Guide Matters

Your body is changing—your warm-up should too.

As runner mamas, we go through massive physical changes. Hormones shift. Joints loosen. Your center of gravity changes. And your body is working overtime to grow and recover.

Here's what I see happen when runner mamas skip proper warm-ups:

Hip pain and SI joint dysfunction become chronic issues that sideline them for months

Pelvic floor problems like leaking, pressure, and prolapse that were completely preventable

Nagging injuries that force them to stop running altogether

But it doesn't have to be that way.

When your body changes, your warm-up and recovery matter more than ever. This guide gives you a foundation that adapts with you—keeping you strong, mobile, and pain-free through pregnancy, postpartum, and beyond.

You train for a race... why not birth?

It’s time to stop asking if you’ll ever be the same...

And start discovering how to become the best, most fulfilled version of YOU.

Get the Guide

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