How To Safely Return To Running After Having Your Baby
Ladies (and gentlemen, if you’re here), the postpartum period is a time for you to heal and recover. It’s a vital time for you, your baby, and your family to bond. There comes a time when some parents want to get back on their feet and get moving, especially runners and those who are into physical fitness.
Is It Safe to Run After Pregnancy?
If you’re ready to get back to running, you’ll need to do some foundational training before you lace up your running shoes. Before you hit the trail, please talk to your doctor or OB/GYN to make sure you’re cleared to get back into the swing of things.
It’s safe to assume that once you’ve recovered, you can start running, but there are some guidelines and timeframes to follow to ensure your body is ready for this high-impact activity after pregnancy. You should consider factors such as the type of delivery—C-section vs. vaginal—and any complications you may have experienced.
Many OB-GYNs and the ACOG say that if the pregnancy was healthy and the delivery went smoothly, you can resume low- to moderate-intensity exercise fairly soon after giving birth. That said, running is considered moderate to vigorous exercise, so you need to prepare your body for what’s ahead.
Incorporate exercises that focus on lower-body strength, core stability, and plyometric activities, gradually increasing the intensity as you feel comfortable.
How Long Should I Wait Before I Start Running?
This depends on each person's individual health. The best way to determine this is to consult with your doctor and perhaps even a physical therapist who specializes in pelvic floor therapy.
The typical recommendation is to wait about 12 weeks after the baby is born before you start running. And we can usually begin the active recovery and training process around 6 weeks postpartum.
With a healthcare provider’s approval before your 6-week postpartum checkup, you can start doing exercises to build endurance, strengthen your pelvic floor muscles, and improve coordination. Gentle abdominal exercises such as bent-knee fallouts and pelvic tilts can also be beneficial.
Your next goal, Mom, is to walk for 30 minutes without experiencing any symptoms before you can pick up the pace to a run. Your mindset is everything; try not to put too much pressure on yourself to get your pre-pregnancy body back. This can lead to unrealistic expectations about your overall recovery and getting back to “normal.”
Rushing the process can lead to complications and prolong your recovery and healing time.
Steps to Prepare for Running After Childbirth
There are several exercises that mothers can do to prepare for running after pregnancy. These exercises focus on:
- Pelvic and Core Stability: Our abdominal muscles and pelvic floor are essential for running safely. Pelvic tilts, pelvic floor contractions (also known as Kegels), bird dogs, and abdominal bracing are excellent exercises.
- Lower Body Strength: Our quads, hamstrings, calves, and glutes help propel our body with every step. Set aside a few days a week for squats, split squats, calf raises, single-leg bridges, and single-leg Romanian deadlifts.
- Plyometrics: The elasticity of our tendons and muscles is one of the key components of running. Plyometrics may seem like advanced exercises, which isn’t entirely inaccurate. However, they can be performed at lower intensities. It’s beneficial to do squat jumps, box jumps, and single-leg jumps.
A walking program is one of the best ways to get your body ready for running after pregnancy and childbirth. Walking is a safe way to maintain your cardiovascular health while preparing your body for the next step: running. Start slowly with short walks and gradually work your way up to brisk, longer walks. Before you know it, you’ll be running heel-to-toe through your favorite spots.
