Q: I just found out I am pregnant and really want to begin a workout program for the health of the baby, is running a good option?
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
