Going for a jog is the right choice!
Like any endurance exercise, jogging offers excellent benefits for the cardiovascular system, blood sugar, cholesterol, and bone density. It can also help you better manage stress and improve focus. Furthermore, jogging can help you maintain your figure. As an expectant mother, continuing to enjoy these benefits and benefiting your baby is certainly appealing.
Why not? But it all depends on your fitness level.
If you are one of the two million women in France who regularly jog, you can continue jogging into your third or even fourth month of pregnancy, subject to your doctor's approval and your physical condition. Of course, you must consult your doctor beforehand and ensure that jogging is safe.
On the other hand, if you are a beginner, it is best to choose walking (which is also a very good endurance exercise) and wait until your baby is three months old before starting to run!
Guide to Safe Jogging
Once your doctor approves, you can jog slowly until the fourth month of pregnancy, without overexertion. After that, it's best to choose gentler activities such as swimming or yoga. Before that, in addition to necessary warm-up and recovery time, there are some precautions to follow to ensure that jogging is beneficial for both you and your baby.
Remember to stay hydrated:
During pregnancy, adequate hydration during exercise is even more important. Drink half a liter of water 30 minutes before exercising, sip water every 10 minutes during exercise (and stop to drink), and continue hydrating after exercise to replenish minerals. Most importantly, avoid overexertion: two 20-40 minute sessions of light jogging per week are usually sufficient to maintain good fitness.
Do not attempt to break any records at this time!
To protect your knees from repeated impacts (each step increases your weight fivefold), alternate jogging with low-impact exercises such as swimming or cycling, which are gentler on your joints.
Wear appropriate running shoes:
Consult a podiatrist to ensure your shoes are suitable for your surface type and weight. After a simple assessment, the specialist may also recommend insoles to improve gait and reduce the risk of falls or tendon/muscle injuries.
Breast care:
You'll notice that your breasts become heavier from the first month of pregnancy, and running starts to feel uncomfortable. Even if you didn't wear a sports bra before, there's now a good reason to, as it protects the skin on your breasts from stretching. Even better, use care products specifically designed for pregnant women daily.
Protect your abdomen:
As your belly becomes rounder, your center of gravity will shift. To avoid losing your balance, choose to run on a springy, flat surface. Also, remember to wear compression pants with a supportive abdominal design; they are both effective and form-fitting. After running, don't forget to moisturize and massage your abdomen (friction from clothing can cause excessive dryness) and use anti-stretch mark care products (running can sometimes worsen stretch marks).
Exercise the perineal muscles:
This chain of muscles supporting the pelvis is crucial for the normal progress of pregnancy. When running, the repeated impact with the ground increases abdominal pressure, which in turn increases pressure on the perineum. To avoid injury, remember to strengthen this chain during your regular exercise routine.
Listen to your body's signals at all times:
Now that you're no longer running alone, you need to pay extra attention to your body. If you experience any signs of fatigue, it's best to stop jogging to avoid falls or sprains. In fact, the ligaments become more flexible during pregnancy to facilitate childbirth, and this increased flexibility can increase the risk of sprained ankles or knees. And don't forget, running isn't the only way to take care of your body: take care of your skin too!
