Yay! So you had your baby and you’re ready to get back on that horse and hit the pavement. Way to go mama! But before you lace up your kicks there are few things you should know about postpartum running.
Firstly, I recommend starting a gradual return to running after baby beginning with a walking program. But once you start actually running you may encounter some unexpected….we will call them “experiences“. Below are 5 things you may experience that you might not have expected once you begin to run postpartum.
1. Your boobs will hurt
Chances are that after giving birth to your baby your boobs will be the largest they have ever been. They usually are quite big right after your baby is born and then gradually decrease in size as your milk supply regulates. However, they are usually still much larger postpartum if you are nursing your baby. This can lead to added pain when you start to run. Wearing a very
2. You might pee a little
Your pelvic floor muscles may be extra weak or abnormally tight after having your baby and running places extra stress on the pelvic floor. If you are having issues with incontinence during postpartum running I recommend speaking with your health care provider about a referral to a women’s health therapist. They can work wonders! Performing pelvic floor exercises can help with incontinence during running. To learn more about the pelvic floor check out my post
Core, pelvis, and hip weakness is very common postpartum. Additionally, the hormone relaxin that helps loosen your ligaments and joints in order to prepare your body for childbirth may still be prevalent in your body, especially if you are breastfeeding. Relaxin can remain in your body up to 12 months postpartum. I found that strengthen my hip and core muscles. Added bonus that I could pull those suckers up over my mommy pooch.
Great Exercises to Help Strengthen Your Core and Pelvis:
You likely lost some degree of your fitness during pregnancy. Between muscle weakness and decreased cardiovascular endurance you should not expect to bounce back to your pre-pregnancy running pace or distance. Expect to start gradually and go slow. With continued training you can reasonably expect to gradually work up to your pre baby fitness level. It just takes time.
5. You might not want to leave your baby
When the time comes you may find it hard to leave your baby due to mom guilt or other reasons. My advice to you is just do it. Get out of the house and go for that walk or run. Dad or Grandma or whoever will be fine alone with the baby while you enjoy some mommy time. Just 20 minutes of exercise is not only good for your physical health but it can do wonders for your mood and emotional health. I strongly believe that you need to take care of you in order to best take care of your baby.
All of these experiences will get better with time or with taking the appropriate actions (i.e. strengthening your core and pelvis) so don’t get discouraged. You got this.
