IS JOGGING SAFE DURING PREGNANCY?
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.
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.
Related: JOGGING DURING PREGNANCY FOR BRAIN DEVELOPMENT
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