After having a baby, it can be confusing to know when and how to start running again. Social media and different opinions from healthcare providers can make the process feel overwhelming and full of pressure. But the good news is that there have been some great developments in safe return-to-run programs.
Dr. Amanda even contributed to a paper on this topic, which you can check out here.
Before you lace up your running shoes, it’s crucial to get clearance from your birth provider. It’s also highly recommended to see a pelvic health physical therapist first. They can make sure your body is ready for the impact of running, help address any old injuries, and take care of any new issues that may have come up during pregnancy and childbirth. The physical therapist will evaluate your pelvic floor and screen your spine, hips, knees, and feet to ensure you’re safe to start running again.
Running requires strength and mobility in your spine, pelvis, hips, knees, and feet. After pregnancy, it’s important to rebuild coordination and strength in these areas before hitting the pavement.
Things Off Down There?
Things Off Down There?
Getting Started
When you feel ready, you can start by going for walks. However, if you experience shortness of breath, increased bleeding, or continued bleeding after 4 weeks, or if you have leg pain or chest pain, be sure to call your doctor. Once you get the all-clear, you can begin a run/walk program. A good way to start is by running for 1 minute, then walking for 1-2 minutes, doing this for 15 minutes initially and gradually progressing to 30 minutes.
Exercise Phases
To prepare your body for running, you can do exercises at home that target different parts of your body. These exercises are divided into four phases:
Phase 1:
In this phase, exercises are designed to establish brain-muscle coordination, endurance, and strength in your hips, abdomen, pelvic floor, and legs.
Each exercise can be performed for 8-12 repetitions, with 3 sets per day.
Start with pelvic floor contractions (Kegels), which Dr. Amanda demonstrates by lying down, inhaling, and exhaling. Imagine trying to lift a blueberry up and into your vagina to perform this exercise.
Kegel Weights
Phase 2:
This phase continues to build strength and coordination in the same body parts.
Again, perform each exercise for 8-12 repetitions, with 3 sets per day.
Phase 3:
In this phase, exercises become more dynamic and challenging. They’re meant to build power and endurance to prepare your body for the impact of running.
Each exercise should be done for 8-12 repetitions, with 3 sets per day.
Phase 4:
The goal of Phase 4 exercises is to directly prepare your body for running. These include hopping in different directions and bounding.
Perform each exercise for 8-12 repetitions, with 3 sets per day.By following these phases, you can safely and effectively return to running after childbirth. Remember to listen to your body and progress at a pace that feels right for you.
Things Off Down There?
