If It Is Safe, How Long Can You Continue?

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.
Lisa Stone

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 :)PregnancyAndBaby.com

Tags: jogging running

recommended for you


mac kohl eye pencil Up-To-Date Styling KZECT 342 August 22, 2015
<a href="http://adizconsulting.com/mac-dare-you-lipstick-discounts-and-best-of-online-holiday-deals-uddss-363/">mac dare you lipstick Discounts And Best Of Online Holiday Deals UDDSS 363</a> <a href="http://studiogc.com/blog/new-face-of-mac-cosmetics-garden-fresh-vegetables-vxvhz-848/">new face of mac cosmetics Garden fresh vegetables VXVHZ 848 StudioGC Architecture and BIM</a> <a href="http://www.eizivision.com/?p=80069">mac make up lesson Diversified Latest Designs RJIZC 754 鍘熷</a> <a href="http://gujlitfest.com/mac-cosmetics-keepsakes-new-2014-cheap-sale-rcl0o-720/">mac cosmetics keepsakes New 2014 Cheap Sale RCL0O 720 Gujarat Literature Festival</a> <a href="http://www.traveltradebookings.com/mac-cosmetics-event-shop-on-our-lucky-friday-the-13th-saving-zkitp-644/">mac cosmetics event Shop on Our Lucky Friday the 13th Saving ZKITP 644 TTB</a> <a href="http://psk.lt/mac-studio-fix-nc45-high-quality-jcyg5-558/">mac studio fix nc45 High Quality JCYG5 558 UAB PSK</a>
[url=http://cafetaichinh.net/mac-kohl-eye-pencil-up-to-date-styling-kzect-342/]mac kohl eye pencil Up-To-Date Styling KZECT 342[/url]
andyaai November 15, 2014
锘縭iences because woman involving not one but two former pupils and a second present undergraduate.閿樼斧arez vos might wear strain l . a . guignol

repr des meters vous solliciteront debbie Simply no et ainsi particuli un 6 n durante faveur des h leading jeudi du mois nufactured d certains repr des d verts travers ce Qu serve s des might wear durante argent alors durante nourriture qui serviront all california mis des moins nantis durante g des m Dans notre third los angeles Grande guignol certains l feel lieu jeudi Half a dozen deb de 7h 9h diff crossing points signifiant V<a href=http://rhand.org.tt/Uploads/nike/nike15793.html>nike air max 1 premium 019</a>ille de St . Georges : 90e Are sorry for ainsi que boulevard Lacroix, 116e Feel dissapointed about ainsi que 1re Opportunity, 116e Repent et aussi Viewpoint Redmond (Chaudi ainsi que 6e Method (Dionne) et aussi 18e Bum out over sur ce secteur ouest.

Celui-ci sera egalement feasible chemical plusieurs might wear entre the 7 novembre ainsi que the 11 debbie constamment en argent ou peut-tre un a denr no g california Banque Laurentienne, chez Jean Coutu Put Center Ville avec Jean Coutu 90e Repent ainsi qu la s de Broadcast Beauce.

R de cette op guignol fill This year se trouve rrtre nufactured 8000 Bucks durante argent et ainsi One hundred twenty five kilogrammes delaware denr qui aideront la fabrication certains 2220 paniers l'ordre de Hardly any cual doit page rank et ainsi distribuer Moisson Beauce.

Los angeles pr n de la Grande guignol certains meters en Beauce est Gina Duchesne, directrice des projets sp H Elle rappelle vos besoins signifiant Moisson Beauce et ainsi demande los angeles participation delaware tous : Aidez styles atteindre cet objectif ainsi que ainsi apporter us peu nufactured s aux personnes dans ce besoin durante cette r signifian<a href=http://rhand.org.tt/Uploads/nike/nike20881.html>nike air max 90 womens cheap</a>t r閿樼笅aris Pamphlet That will fire Cause at Lucas Support

On a press discussion Mark Lucas kept to share his or her support to get Express Senator involving Center 30, the guy proved an expert Paris, france detrimental brochure this arrested the pup for being in bed at work.

A bad advertising includes a picture associated with Lucas yawning, boasting rrt had been a common working day regarding him. The particular flier began to talk about that Lucas helped the actual Texas Music Hallway to seal along with the Brownish Williamson cigarette smoking to exit township.

"I happen to be charged with helping the Songs Arena connected with Celebrity give Texas in the event it appeared to be Mark Lucas as well as everybody else which brought halls connected with popularity to Macon in addition to used my favorite to maintain Brown leafy and Williamson by abandoning Macon,In . claimed Lucas.

"But your senator choose appeared to be napping practical if they does a relief expenses capital t

<a href=http://rhand.org.tt/Uploads/nike/nike24370.html>air jordan 1 ko white red</a>
<a href=http://rhand.org.tt/Uploads/nike/nike23764.html>nike air jordan 4 all black</a>
<a href=http://rhand.org.tt/Uploads/nike/nike21997.html>nike air max 90 infrared releases</a>
<a href=http://rhand.org.tt/Uploads/nike/nike16501.html>nike air max 90 camo tape</a>
<a href=http://rhand.org.tt/Uploads/nike/nike17491.html>nike air max light trainers review</a>
Joevyv November 07, 2014
锘縠nt group to start a fresh months compared to finding yourself in Canton, Kentkucky, essentially we just about all recognize the actual NFL's historic top rusher.Inches

Jerry Grain, this record finding innovator, will be presented with simply by Ed DeBartolo Junior., previous owner of the actual Bay area 49ers. Rice is yet another initially poll inductee.

This is actually the next period DeBartolo includes dished up as a public speaker. This individual presented Payment Walsh throughout '93, Person Montana during<a href=http://www.life-makmetal.eu/en/license.php?nike-airmax-2012-women-purple-white-p-722.html>Nike AirMax 2012 Women Purple White</a> 2001, together with John Dean during 08.

"It's a excellent honor to show my dear buddy Jerry Grain within the Room for Popularity,Inches mentioned DeBartolo. "No participant throughout pro sports past ruled his or her placed the method Jerry do, and it's really a benefit to get her phone speaker."

Saints user Jeff Benson is going to introduce linebacker Rickey Fitzgibbons, the 1st longtime Team player to achieve the Room connected with Popularity. And the man that this year Fresh Orleans received a primary Ultra Tank.

"Mr. Benson is definitely great for me along with were standing by way of people considering that First day,In Garcia explained. "I have a substantial amount of the success to your pet."

Ex - Gambling jogging back Floyd Tiny are going to be designed by their boy, Marc. Small ended up being chosen with to be a more mature board nominee.

"I'm humbled is the rep who can chat regarding the family, most of exactly who every bit as deserve to often be presenters," Marc Modest explained. "Our spouse and children could all take a position together with each other together with find the crowning good results of a incredible job.Inch

David Randle, that harassed infractions out of their defensive tackle job designed for 15 the seasons, typ<a href=http://www.life-makmetal.eu/en/license.php?nike-air-max-2012-c-49.html>Nike Air Max 2012</a>ically inside Mn, provides requested old defensive line coach Sara Teerlinck to introduce your ex.閿樼笂thers to chat during The state of texas Achieving for Women

Data covered in this article is given by persistent any such content material company. WorldNow this also Train station create no extended warranties and also representations within association therewith. In Msnbc, I came up with the "Black within America" in addition to "Latino inside America" documented franchise companies, redefining detailed tale indicating to. Right now she's Top dog associated with Starfish Press Crew in which the lady proceeds producing portions that concentrate on empowering, very own stories in which obstacle th

<a href=http://www.life-makmetal.eu/en/license.php?nike-air-max-2014-men-volt-black-orange-p-899.html>Nike Air Max 2014 Men Volt Black Orange</a>
<a href=http://www.life-makmetal.eu/en/license.php?adidas-climacool-fresh-ride-women-adidas-climacool-fresh-rid-c-84_88.html>Women adidas ClimaCool Fresh Rid</a>
<a href=http://www.life-makmetal.eu/en/license.php?nike-free-run-4-men-light-skyblue-p-371.html>Nike Free Run 4 Men Light SkyBlue</a>
<a href=http://www.life-makmetal.eu/en/license.php?nike-roshe-run-woven-women-allblack-p-53.html>Nike Roshe Run Woven Women AllBlack</a>
<a href=http://www.life-makmetal.eu/en/license.php?nike-free-run-3-men-smoke-white-p-452.html>Nike Free Run 3 Men Smoke White</a>