After struggling with severe morning sickness early on in her pregnancy, (which scuttled her initial plans for an active pregnancy) ASICS FrontRunner Megan Lagerwey is now training up six times per week. "My body feels better and stronger for it," she says. "In fact, exercise has made my pregnancy more enjoyable than I thought possible after the terrible start."

If you’re a pregnant mom who is feeling unmotivated, sore, or just discouraged, here are some tips that helped Megan through it all:

Tip 1: Listen to your body! You’re growing a human, so take it easy. Make sure that you listen to your body’s cues. If you experience an extremely elevated heart rate (I try keep mine below 150 bpm) or you start to feel faint or dizzy, take 10 minutes to slow down and then start up slowly again. Exercise during pregnancy is not about pushing yourself or getting a PB, it’s about keeping your body as fit and agile as possible while respecting the incredible miracle happening inside of you.

Tip 2: Stay hydrated. I’m preaching to myself here too, but staying hydrated during pregnancy is extremely important for both you and your baby. I aim to drink 3 litres of water a day, and I make sure that I have water with me during my exercise routine. I’ve found that the more hydrated I am, the better my workout is and the quicker my recovery is afterwards.

Tip 3: Choose exercise that works for YOU. Forget about what exercise regime worked for your best friend, your mom, or even your sister. It’s time for you to really focus on what works for you and your body. If you struggle with SPD or round ligament pain, then try more static types of exercise like body weight training or spinning. Low impact exercise like swimming, walking, or prenatal yoga are also great options. The goal is just to move, it doesn’t matter how.

Tip 4: Maintain a healthy diet. I know this one can be tricky, especially in the first trimester when you’re struggling to keep food down, but it’s important to make sure that your diet is full of colour and delicious plant-based foods. The more plant diversity in your diet, the healthier your gut bugs, and ultimately, what’s good for your gut, is good for your baby’s gut. And of course, make sure that you get enough protein throughout your pregnancy. Some great plant-based sources of protein include chickpeas, lentils, chia seeds, tofu, pea protein, beans, nuts, quinoa, and hemp seeds.

And lastly, take some time to slow down and appreciate what your body is doing. Your body will change, your clothes won’t fit, and some days you might not even recognise yourself, but be kind to yourself and remember that you can do hard things.

More tips on running and training while pregnant: