Running or jogging while pregnant in early pregnancy is always a concern. Some women stop exercising at the onset of pregnancy. There is a belief that running while pregnant increases the risk of miscarriages in the 1st trimester, yet no link has been shown. On the contrary, studies have proven many benefits.
Is it recommended to run or job while pregnant?
Running or jogging while pregnant is quite possible if you are not a beginner in running, if you have no medical contraindication, and if you follow a few guidelines that you will find later in this article. However, some women stop jogging during pregnancy in the 3rd trimester, because jogging or running while pregnant can cause pain in the lower abdomen at this stage.
At the slightest pain in the stomach, it is advisable to stop immediately. You can then replace running or jogging with brisk walking. The latter, when you are pregnant, is actually quite beneficial to prepare you for childbirth and regain weight quickly after the baby is born. In addition, brisk walking for pregnant women is gentler on the joints, and can be practiced with the family.
The risks of running and jogging during pregnancy
Running or jogging during pregnancy without precautions can cause the risk of bleeding, miscarriages, opening of the cervix. The risks are particularly high if you are a beginner in running, or if you are not used to running regularly. In this case, running or jogging while pregnant is not recommended.
If, on the contrary, you run regularly every week before you became pregnant, and you have no medical contraindications during pregnancy, you can continue your running workouts while pregnant while reducing their intensity and duration. However, you must maintain good oxygen intake, that is to say be able to maintain a conversation without being out of breath for the duration of your practice.
Under these conditions, running or jogging during pregnancy is excellent for:
- the cardio-respiratory system: you get better oxygen, and your baby too;
- improve blood circulation and blood exchange with baby;
- have better skin elasticity and avoid stretch marks;
- avoid too much weight gain;
- prepare for an easy and quick childbirth;
- lose weight quickly quickly after pregnancy.
“It is not recommended for a woman who did not run regularly before pregnancy to start running. On the other hand, if you are in good health, have no known contraindications, and you run regularly before pregnancy, you can continue running.” – Dr Pascale Desautels, obstetrician-gynecologist.
How to train safely during pregnancy?
Running safely during pregnancy is possible. Here is how to do it:
- Always ask your doctor for advice throughout pregnancy, especially if you want to participate in a running event;
- Avoid running in hot and humid weather;
- Run a distance to which you are accustomed otherwise, abstain;
- Run on dirt roads as there is less impact on your joints;
- When you play sports during pregnancy, you get hotter than usual, do not cover up too much;
- prepare your route, choose one where you can maybe make a “pee stop” and drink enough water;
- If you jogging outdoors, find a loop trail near your home so that you can walk home fairly quickly if you get tired.
Until when can you run or jog when you are pregnant?
You can run throughout pregnancy if:
- you were used to running before you were pregnant;
- there is no bleeding;
- there are no signs of placenta previa (2nd trimester);
- there is no leakage of amniotic fluid;
- there are no premature contractions;
- there is no premature opening of the cervix.
If any of these signs appear while you run, stop and walk, then take a break or you can sit down. You should also stop running altogether.