Running Postpartum: Tips and Advice

I often get questions about running postpartum. So if you are wanting to run after pregnancy then this will be for you.

Are you a new mom looking to get back into running after giving birth? In this post, I will share expert tips and advice on how to safely and effectively start running postpartum.

From building up your strength and endurance to choosing the right gear, we've got you covered. Watch now and get ready to hit the pavement with confidence!

Remember, always consult with your healthcare provider before starting any new exercise routine postpartum.

Mama Question: Hi Kerryn, My bub's 6 months now and I'd like to get back into running. I'm halfway through the 28 day Pilates challenge. Could you recommend some exercises that would prepare my body for this? Thank you, Jess

From Kerryn: This is a super common question , so I'm glad you asked it and it's up here for any other Mamas also thinking about getting back into running.

The number one thing I want you to do right now is listen to this podcast:
https://www.pregactive.com/blog/running-in-pregnancy-podcast

I interviewed Women's Health Physiotherapist, Beth Scott, about this very topic and it's absolute gold.

Get Your Doctor's Clearance

First and foremost, make sure you have clearance from your doctor before starting any postpartum exercise routine. Your body has been through a lot, so it's crucial to give it time to heal.

Start with gentle exercises like walking or light jogging to ease back into running. Don't push yourself too hard too soon.

Invest in a good supportive sports bra to protect your breasts, which may be more sensitive postpartum.

Pelvic floor exercises are also essential for postpartum runners. Strengthening these muscles can help prevent any issues such as incontinence.

Stay hydrated and nourished, especially if you're breastfeeding. Your body needs extra fuel to support both running and milk production.

And most importantly, be kind to yourself. It's okay to take breaks and listen to your body's needs.

Remember, every mom's postpartum journey is different, so don't compare yourself to others. Celebrate your progress no matter how small.

So many valid points, and here are a few of them:

It depends on your prior level of fitness. There is no one time that is perfect for getting back into running. You have to remember too that the impact on your pelvic floor in running, obviously is of higher demand, so it depends on:

1. The affect of your pregnancy on your pelvic floor (from the weight gain, hormones, increased blood volume)

2. The affect of your birth mode of delivery.

3. And how well you have recovered postpartum (and how consistent you have been with your core recovery exercises).

Of course the force of gravity is working against you for the entire time you are running, compared to say a Pilates class when for parts you are lying down, allowing your pelvic floor less pressure from gravity.

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Now here is an interesting fact:

Each woman has a different dimension of her pelvic outlet. Which means that if you have a wider pelvic outlet the muscles have to work harder than if you have a narrower pelvic outlet. Listen to the podcast, as Beth explains this really well.

Pregnancy can change this pelvic outlet area, but genetics also play a big role. So never compare yourself to someone else who is running 10KM with no problems at 6 months postpartum and you're not.

Never compare yourself anyway, because often people don't tune inwards and are not aware they are doing damage until months or even years later.

I often get women with 2, 3 or 4 year olds coming to me with Pelvic Organ Prolapse saying they wish they recovered better post the birth of their baby.

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So to answer your question in short:

You need to have a women's health physiotherapist who is SO good at what she does to work with you to ensure your training is not having a negative impact on your pelvic floor.

And then, yes, get going. But start progressively and don't ignore the strength training aspect.

I think I'll create a 'getting back into running' program one day to really help with this. I'll let you know when it's in the works.

The other few things to think about too are:

1. Bra support

2. Shoes (don't wear shoes you've had for years, invest and it will help absorb the impact)

3. Run on a softer surface like a running track rather than hard concrete.

Doing the Stronger Mama Challenge in addition to some light jogs is certainly a step in the right direction, but check with your health care professional first for your individual situation.

x Kerryn