Running Postpartum: Are You Running After Pregnancy?

Bringing a new life into the world is an incredible journey, but it can also bring significant changes to a woman's body. As a new mother, you may be eager to regain your pre-pregnancy fitness and get back into your running shoes. But the path to postpartum running is unique for every woman, and it's essential to prioritize your health and well-being during this transformative period. In this blog post, we'll explore the world of running postpartum and offer guidance to help you safely and effectively return to running after pregnancy.

     1. Listen to Your Body:

The most crucial aspect of running postpartum is listening to your body. Pregnancy and childbirth are physically demanding processes that require time for recovery. Your body has gone through immense changes, including the stretching of muscles and ligaments, the expansion of your pelvis, and the growth and delivery of your baby. It's crucial to give your body the time it needs to heal properly.

Before you even think about lacing up your running shoes, consult with your healthcare provider. They can evaluate your specific situation, such as the type of delivery you had and any complications that may have arisen during pregnancy or childbirth. Your healthcare provider will help you determine when it's safe to start running again.

     2. Start with Gentle Postpartum Exercises:

Running postpartum isn't something you can jump right into. Begin with gentle postpartum exercises to rebuild your core strength and overall fitness. Pelvic floor exercises, like Kegels, can help you regain control of your pelvic muscles, which may have been stretched during childbirth. Incorporate low-impact exercises, such as walking and gentle yoga, to gradually rebuild your strength and stamina.

     3. Pay Attention to Pelvic Health:

Your pelvic health is of utmost importance when considering postpartum running. The pelvic floor muscles play a crucial role in supporting your bladder, uterus, and bowels. After childbirth, these muscles may be weakened, leading to issues like urinary incontinence. It's crucial to consult with a pelvic health specialist or physical therapist who can assess and provide guidance on strengthening your pelvic floor muscles before you start running.

     4. Choose the Right Gear:

Having the right gear can make a significant difference in your postpartum running journey. Invest in a supportive sports bra to provide comfort and minimize breast discomfort, especially if you're nursing. Additionally, ensure you have proper running shoes that offer the right level of cushioning and support to reduce the risk of injury.

     5. Posture and Breathing:

As you gradually reintroduce running into your routine, pay close attention to your posture and breathing. Focus on maintaining good posture to support your spine and core muscles. Engage your core as you run to provide stability and minimize the strain on your lower back. Practice deep, diaphragmatic breathing to oxygenate your muscles effectively.

     6. Start Slowly:

Once your healthcare provider gives you the green light, start running at a slow and manageable pace. Don't push yourself too hard or too fast. Begin with short, easy runs and pay attention to how your body responds. If you experience pain or discomfort, stop and reassess.

     7. Incorporate Walk-Run Intervals:

To ease back into running, consider using walk-run intervals. This approach allows you to gradually increase your running time while minimizing the risk of overexertion and injury. Start with short running intervals and longer walking breaks, gradually increasing the running portion as you build strength and endurance.

     8. Pelvic Floor Health During Running:

During your runs, continue to focus on pelvic floor health. Pay attention to any signs of discomfort or urinary leakage. If you experience any issues, consult with a pelvic health specialist for guidance on how to address them.

     9. Stay Hydrated and Nourished:

Proper hydration and nutrition are essential for postpartum running. Breastfeeding mothers, in particular, need to ensure they're consuming enough calories and staying well-hydrated to support both their own health and their baby's. Consider speaking with a nutritionist for personalized guidance.

     10. Be Patient and Kind to Yourself:

Above all, remember to be patient and kind to yourself during your postpartum running journey. Every woman's experience is unique, and there's no one-size-fits-all approach to returning to running after pregnancy. Celebrate your progress, no matter how small, and don't be discouraged by setbacks.

Running postpartum can be a rewarding and empowering experience, but it requires careful consideration, patience, and attention to your body's needs. Remember that there's no rush to get back into running, and the most important thing is your health and well-being. Consult with healthcare professionals, focus on rebuilding your strength, and prioritize pelvic floor health to ensure a safe and enjoyable return to running after pregnancy. Your postpartum running journey is a personal one, and it should be guided by your own unique circumstances and needs.