Forty Weeks of Fitness | With Chelsea

Jogging while Pregnant

Still have a little bounce in your step? Jogging is a full body workout that can be safe for you and your baby provided you are not considered to be a high risk pregnancy.

Before heading out for each run, consider the temperature, precipitation, amount of daylight left and level of traffic on your route. During your run listen to your body and slow your pace or walk when you feel the need. The increased weight on the muscles of your pelvic floor, combined with the impact from jogging, may lead to uncomfortable pressure in the deep abdomen. Should this occur, choose one of the many other activities available to you.

Pay special attention to your clothing, from head-to-toe. Suit up with a comfortable and supportive sports bra, weather-appropriate clothing, good socks and shoes that give you the stability and cushioning needed to absorb the shock of each foot strike. On a business trip? Don't forget to pack your running shoes and ask the hotel concierge to recommend a safe and scenic jogging route; running is a great way to discover a new city. If you are more comfortable indoors, hit the treadmill at your local gym. Leave your earphones at home and take your cell phone or a friend. No matter where you are walking, be sure to keep a bottle of water with you and rehydrate frequently.

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Take frequent water breaks to stay hydrated.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.



• Stretch! Areas to focus on include your hamstrings, quadriceps, IT bands and calf muscles.

If You Were Inactive Before Pregnancy...

This is not the time for you to take up jogging. Instead, start with a walking program during your pregnancy and establish a consistent workout routine (three or more days a week) to prepare you mentally and physically to take on jogging after your healthy baby is born. Look into local running clubs or teams. If you are having trouble finding one, ask the sales associate at your favorite athletic shoe store for brochures or contact info for local clubs the next time you go in for a pair of running shoes.

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

Assuming you have been an active jogger prior to becoming pregnant, go ahead and hit the pavement! Things to consider before and during each jogging session:

• How are you feeling today? Don't become frustrated with yourself if you can not run as fast or as far as yesterday. Your body is undergoing immense changes…this is not the time to break your personal record!



• You are carrying additional weight, so pay attention to any discomfort.



• In order to maintain a healthy heart rate you may need to do walk/jog intervals.

After completing a 10 minute walking warm-up, begin a three minute jog/ two minute walk interval. Continue the five minute intervals for 30 minutes or as long as it feels comfortable. As an alternative to intervals, after warming up for 10 minutes break into a steady jog for 20 minutes. Be sure to cool down with a five minute walk and stretch. And don't forget to replace lost fluid and electrolytes after each workout. In order to replenish your potassium levels, eat a banana or drink a glass of orange juice mixed with water.

Sample Workout:

• Walk for 10 minutes, jog moderately for 20 minutes, walk for 5 minutes.

If You Have Always Been Active...

You were born to run and have always been a runner. Whether it's a 5K, ˝ marathon, or marathon, you train each week with your next competition in mind. Just a reminder, you are a pregnant woman. Your training currently involves you and your baby, so always be aware of the daily changes occurring in your body. Provided running feels great today, enjoy the scenery and the fresh air.

Warm-up your joints and get your blood flowing by walking for 5-10 minutes. Continue jogging as long as it feels comfortable. Feel the need to walk up the next hill? Then do it. Listening to your body's new requirements will keep you and your baby safe. When jogging becomes uncomfortable, do not despair… there are plenty of other activities you can enjoy! Stop jogging if you feel pain in your joints, uncomfortable stress to your pelvic muscles or if you become nauseated.

Sample Workout:
On treadmill = manual control

• Speed = 4.0, incline = 0, time = 5 minutes
• Speed = 5.5, incline = 0, time = 10 minutes
• Speed = 6.0, incline = 2, time = 10 minutes
• Speed = 6.5, incline = 2, time = 20 minutes
• Speed = 3.5, incline = 0, time = 5 minutes