Pregnancy & Baby Index: Pregnancy - Fitness: Is jogging safe during pregnancy?
Is jogging safe during pregnancy?
Lisa Stone
Is it safe to jog during pregnancy? If so, how long is it okay? Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, tells you how to make it safe.
Your question
Can I go jogging when I am pregnant? I currently run 5 kilometres (about 3 miles) a day. - Kylie, Australia
The expert answers
With your caregiver's approval, you should be able to continue jogging
once you're pregnant, at least through the middle of your second trimester
(if not all the way through your pregnancy). After that, your growing
belly and breasts may make running very uncomfortable, and you may want to
switch to power or race walking. You might want to try one of the new
supportive maternity exercise garments such as those made by Mothers In
Motion (
http://www.mothers-in-motion.com) to alleviate some of the pressure on your bladder and lower back.
Let comfort be your guide during each run. If you start to feel dizzy or
nauseous, then slow down your pace until you feel better. If you need to
shorten your runs on days that you feel tired, then do so without feeling
like you're giving up on your exercise program. The main goal is to grow
a healthy baby. At the beginning of your pregnancy you may find that you
are short of breath very early into your run - that's perfectly normal
(and, by the way, was the way I knew I was pregnant with my 3rd baby!).
Toward the end of your first trimester, your breathing will become easier,
and then toward the end of your 2nd trimester you may find yourself short
of breath again as your uterus grows upward and constricts your diaphragm.
When you run, it's very important to warm up properly for at least five
minutes with a fast walk or slow jog. You'll also want to gently stretch
the muscles of your lower body before and after each run to help prevent
injury and muscle soreness. Proper clothing and footwear are also very
important. Be sure to wear breathable clothing that isn't too tight and
footwear that fits properly and offers enough support. It is very common
for a pregnant woman's foot to "grow" a half size over the course of her
pregnancy. If your running shoes get too tight, invest in a new, larger,
pair. Shopping for shoes at the end of the day when your feet are at
their largest (due to swelling) is always a good idea.
Also, be very aware of the conditions of your running course. If you run
outside, don't run during the hottest times of the day. As your center of
gravity moves upward, be aware of the possibility of loss of balance and
avoid running in areas with lots of obstacles (like cracks in the road or
uneven pavement or gravel). Make sure to drink LOTS of water before,
during, and after each workout to keep your core temperature within a safe
range and to keep your baby cool (this is especially important during the
first trimester so start practicing good drinking habits now!).
In addition to your runs (which are great aerobic exercise), you should
also add some strength training for your upper and lower body as well as
abdominals and pelvic floor. Keeping those muscles well-toned throughout
your pregnancy will help alleviate some of the discomforts of pregnancy
such as lower back pain, urinary incontinence, and leg cramps, and should
also help you get through labor more easily and speed recovery after the
birth.
Good luck with your running and baby-making!
Lisa :)