Jogging during pregnancy is an effective method to put your heart and body in motion. The good news is that you can adapt your running routine according to your daily schedule. If you don`t have too much free time, 15 minutes is more than enough. You can always choose to run more the next day if you have more free time.
Table of Contents
Is Jogging during Pregnancy Safe?
If you practiced jogging or aerobics before pregnancy on a regular basis, it`s recommended that you continue your routine during pregnancy. As long as you feel is beneficial for your body, there`s no reason to stop. Pay attention to the signs your body gives you to be sure you don`t exceed your limits.
Jogging is a fat and efficient way to work your body and keep it in shape by offering a physical and mental impulse when you feel tired. Additionally, just like walking, it`s quite easy to integrate it into your daily schedule.
During the 1st trimester of pregnancy
It`s important not to overheat yourself if you are at the beginning of your pregnancy. This can really harm your child, so don`t overdo it! Also, if it`s too hot outside, it`s maybe best to postpone your jogging and choose a different period during the day to jog, like in the morning or evening.
Also, choose to wear shoes that offer a lot support for your legs, especially around the ankles. Invest in a good sports bra to support your enlarged breasts.
During the 2nd trimester of pregnancy
The center of gravity of your body is changing as you gain weight, so you are more predisposed to falling or slipping. For your safety, it`s recommended to start jogging only on paved roads. Still, if you should lose your balance, learn how to fall on one side to protect your pregnancy. If you can, place your hands first as you fall, but it`s best to be aware of the risk of falling at all times to stay safe.
During the 3rd trimester of pregnancy
Even if the end of your pregnancy is near and everything has been in order by now, you should still be as careful as you`ve been until now. If you feel tired from jogging, you should take a break. You are not in a competition and no one will give any medals when you finish. You may experience pains from your pregnancy in places you didn`t experienced before, so be careful and pay attention at details at all times.
9 Essential Rules to Consider about Jogging during Pregnancy
- If this should be your first time when you are jogging, this isn`t really the best time to start.
- No matter if you are pregnant or not, running can be rather difficult at first.
- During pregnancy, the body releases the relaxin hormone which loosens the joints.
- Jogging will make you more predisposed to hits.
- If this is your first time when running, choose walking or other suitable exercises for your period of pregnancy.
- Don`t overdo it – any physical exercise done in excess during pregnancy can harm you or your baby.
- If you are jogging with someone, it`s best if you can have a casual conversation with your partner.
- Drink a lot of water during and after your jogging. This will make you stay hydrated. Dehydration can lead to a decrease of blood flow in the uterus which can lead to premature contractions.
- Wear proper running shoes in which to feel comfortably when jogging.
Never run until exhaustion or until you experience difficult breathing. Pushing your own organism beyond its limits forces the body use more oxygen than usually, which may take from the baby`s oxygen supply.
Stop jogging immediately and call your doctor or midwife, in case you experience any of the following symptoms:
- Bleeding vaginal
- Difficulty breathing, especially when you rest.
- Chest pain.
- Muscular weakness.
- Pain or swelling of the calves.
- Preterm labor.
- Low fetal movement.
- Drainage of the vagina.
As a main conclusion, jogging can become dangerous if the speed is too high and requires a lot of energy. Try to run slowly to avoid the risk of falling or slipping.