Although this is based on the guidelines for after childbirth, this is applicable for all females.
Tips for a Safe and Strong Comeback;
Returning to running after childbirth is an exciting milestone, but it’s also one that requires careful planning and patience. Pregnancy and childbirth significantly impact your body, particularly your core, pelvic floor, and overall strength. Following a structured approach, like the guidelines from Cardiff Met’s comprehensive resource, can help you safely rebuild your fitness and enjoy running again.
Here’s a step-by-step guide to help you navigate your return to running postpartum.
1. Understand Your Postpartum Recovery Timeline
The postpartum period is a time of healing and adjustment. It’s generally recommended to wait until at least *12 weeks postpartum* before resuming running. This allows your body to recover from:
- Hormonal shifts.
- Soft tissue healing, especially if you had a vaginal tear, stitches, or a cesarean section.
- Changes to the pelvic floor and abdominal muscles.
**Key Tip:** Every body is different. Consult your healthcare provider or a postpartum specialist (ideally a Pelvic Health Physio) to assess your readiness.
2. Rebuild Pelvic Floor and Core Strength
Pregnancy places significant strain on the pelvic floor and abdominal muscles. Before running, focus on rebuilding strength in these areas to prevent issues like incontinence, prolapse, or diastasis recti (abdominal separation).
Recommended Exercises:
- Pelvic floor activations (aka Kegels): Practice both quick contractions and longer holds building up to 30 quick contractions and 10x 30sec holds.
- Diaphragmatic breathing: This helps reconnect your breath with your core and pelvic floor.
- Heel slides and bridges: Gentle core-strengthening movements to reintroduce muscle engagement.
3. Gradually Progress to Higher-Impact Movements
Running is a high-impact activity, so it’s important to transition gradually. Begin with low-impact exercises like walking, swimming, or cycling to build endurance and cardiovascular fitness.
Once you have had your Pelvic floor assessed at 6 weeks post partum - start to slowly incorporate *impact preparation exercises* into your routine, such as:
- Walking lunges.
- Squats and single-leg squats.
- Side steps with a resistance band.
- Small hops or skips to assess tolerance to impact.
4. Follow a Return-to-Running Program
In an ideal world this would be done under the guidance of a Pelvic Health Physiotherapist
When you’re ready to start running, a structured program can help ensure a gradual increase in intensity without overwhelming your body.
**Example Week 1 Plan:**
- Alternate 1 minute of running with 2 minutes of walking for a total of 20 minutes.
- Gradually increase the duration of running intervals over the following weeks.
5. Watch for Warning Signs
Your body will provide feedback during and after runs. It’s essential to monitor for any of the following signs, which could indicate that your body isn’t ready for running yet:
-Urinary leakage or incontinence.
- Pelvic pain or a sensation of "heaviness or dragging" which may signal pelvic floor or prolapse symptoms.
- Joint pain, particularly in the knees, hips, pelvis or lower back.
- Abdominal coning or doming, a sign of diastasis recti.
If you experience these symptoms, pause your running program and seek advice from a pelvic health physiotherapist.
6. Invest in the Right Gear
Comfortable and supportive gear can make a big difference in your return to running:
-Postpartum-specific sports bras: Provide adequate support for breastfeeding or postpartum breast changes.
- Supportive running shoes: Replace old shoes to ensure proper cushioning and support for your joints.
7. Prioritize Rest and Recovery
Postpartum life can be exhausting, and your body is still healing. Adequate rest, hydration, and nutrition are essential to support your return to running. Don’t hesitate to take rest days or scale back your training as needed.
8. Embrace the Journey
Returning to running postpartum is a unique journey for every mother. Celebrate small milestones, like your first jog or completing your first post-baby 5K.
Focus on how running makes you feel rather than comparing your pace or distance to your pre-pregnancy fitness.
Final Thoughts
Running after childbirth can be incredibly empowering, helping you regain strength, confidence, and mental clarity. By following expert guidelines and listening to your body, you can build a strong foundation for a lifetime of healthy running.
Are you ready to lace up your shoes and hit the pavement? Take it one step at a time—you’ve got this! 🏃♀️
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