The weather is cool but not too cold and there's not yet snow on the ground -- it's the perfect time to start running and burning off those pregnancy pounds! Whether you’re jogging with the stroller or grabbing some much-needed alone time, it’s important to build slowly and emphasize distance over speed. Jog at a comfortable speed and work on running for more consecutive minutes, not running faster. Once you can run 20-30 minutes consecutively, you might focus on covering your usual distance slightly faster. To build up to 20-30 minutes, begin by running 1 minute, walking 1 minute and repeating for approximately 20 minutes. The following week, increase running time to 2 minutes and keep walking interval at 1 minute. Add another minute of running each week until you can run 10 minutes, walk 1 minute, then run another 10 minutes. At this point you can probably run 20 minutes continuously. Remember to walk briskly (or jog lightly) for 3-5 minutes before beginning your running workout and to walk briskly and stretch for 5-10 minutes following your run.
~ Dara Duff-Bergeron is a veteran fitness trainer and a specialist in women’s health and fitness. With a decade under her belt, Dara now shares her exceptional experience and down-to-earth philosophy through Fit Family (fitfamily.ca) personal training and Belly Bootcamp (www.bellybootcamp.ca) pre- and post-natal fitness. Dara is mommy of one with another on the way, and lives in Toronto with her own little fit family.
