Running is a convenient way to keep your body healthy and, contrary to popular belief, you don't have to quit jogging just because you're pregnant. But in order to stay safe and protect your baby, it's important to understand the risks that go along with jogging during pregnancy.
Running Guidelines
If you were already a regular runner before becoming pregnant, it's usually safe to continue jogging, as long as you're experiencing a normal, complication-free pregnancy and your doctor gives you permission to keep running. However, avoid training for marathons or races and trying to challenge your body during pregnancy -- focus on staying active rather than pushing yourself beyond your comfort zone. Because jogging is an intense, high-impact form of exercise, women who aren't already runners shouldn't start a jogging regimen during pregnancy.
A Modified Approach
If you're accustomed to pushing yourself to run just one more mile or beat last week's jogging time, curb this behavior until you've recovered from birth. There's no strict limit to how much or how often you can jog during pregnancy, which is why it's crucial that you listen to your body when it tells you to slow down or stop altogether. Don't push yourself to the point of exhaustion or until you're out of breath; you should be able to speak in fragmented sentences even during the most intense point in your workout, according to FitPregnancy.
Safety Considerations
To stay comfortable and safe, drink plenty of water before, during and after jogging, and invest in a well-fitting pair of running shoes to give your ankles and arches adequate support. Be wary about overheating, especially during the first trimester, when your baby's major organs are forming. As your belly gets larger and your center of gravity shifts, you're more prone to spills, so run on flat obstacle-free surfaces rather than wooded trails. Finally, don't feel pressured to jog right up until the day you deliver -- many women give up running in the third trimester, when added weight and a growing belly make intense activity uncomfortable.
Who Shouldn't Run
Under normal circumstances, jogging doesn't cause miscarriages or preterm labor, notes Karen Bridson in Pregnancy Today. But certain conditions can make jogging risky, even for women who were avid runners before pregnancy. Unless your doctor tells you otherwise, don't run if you have placenta previa, preeclampsia, a short cervix or a growth-restricted baby -- or if you're at risk for pre-term labor. You should also stop running immediately and call your doctor if you experience bleeding, dizziness, headache, difficulty breathing, unusual vaginal discharge, decreased fetal movement, contractions, muscle weakness, calf pain or swelling or chest pain.
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