My Postpartum Return to Running

I love to run. My high school self would kick my adult self’s arse right now because “who the frick runs just to run?”  Well, these days, I do. Running helps me feel like me. It’s a chance to get out of the house by myself and listen to the music I like to listen to while those wonderful exercise endorphins do their thing.  It also lets me feel less guilty about eating a bowl of ice cream or having a glass of wine…or two…or three.

Eager to Start

Shortly after having both my kids I was eager to get back to running. I ran short distances throughout the majority of both my pregnancies but around the last month I gradually stopped because it just became wayyy too uncomfortable to have a 7 lb baby bouncing up and down on my bladder. So after each of my babies were born I was already planning how to get my body back in running shape so I could eventually start to feel like me again. 

I want to preface my tale by saying that I am fairly well in tune with my body. I know its capabilities and I know it’s limits. It’s very important to tune into your body and not to jump into anything new or any exercise you aren’t yet ready for. Also, I had fairly typical, uneventful pregnancies and deliveries.

How I Started Gradually

So my return to (eventual) running started around 2 weeks postpartum. I began to feel well enough to start walking for exercise. I started with 25-30 min walks that gradually increased to 60 min walks.  After about a week or so  of walking with no adverse response (pelvic pain, pressure, abdominal pain, etc) I started to add in short jogging intervals.  This went something like walk 5 minutes, jog for 1 min, repeat. Again gradually (this is the key word here), I began to lengthen the time of jogging intervals so it was something like jog 5 min and then walk for 1 min. Around week 5 or 6 postpartum I was feeling stronger and began to increase my speed and my length of time.

Also I was “cleared” for exercise by my OB which was a green light to start gradually increasing my running distance. Gradually (note the frequency in which i use this word)  I worked up to running 1 mile, then 2 miles, then 3 miles and so forth. 

Pelvic Pain Hiccups and How I Solved Them

However, as I  increased my running distance beyond 3 miles I did begin to have some pain in my low back and pelvis area. Consequently, I began to incorporate several core and pelvic stability exercises to improve my running endurance and decrease my pain. You can check out some great core and pelvic stability exercises great for postpartum moms who want to get back into running.

The 6 pelvic stability exercises you should be doing

The Mommy Pooch (& how to get rid of it)

4 for 4 (Four Resistance Band Exercises for 4 Muscle Groups)

This is my postpartum return to running journey. Again there are so many factors that can come into play and need to be considered before resuming running. A few important details that need to be remembered in my tale is I was an avid runner prior to and during my pregnancies; I had an uncomplicated pregnancy and delivery; and I am very in tune with my body. 

You should always consult with your doctor before beginning any vigorous exercise postpartum. The general recommendation is to wait until your 6 week postpartum follow up to be cleared by your OB. 

But again, my goal is to help any mama or mama- to- be feel encouraged and motivated to return to running if that’s what makes them feel happy and strong. I hope that by sharing my story other moms can feel inspired to lace up those kicks and get back out there. 

Read my post about the 5 Things No One Tells You About Postpartum Running for more information about running after having a baby. 

We run this mother.

 

Find out more about what changes happen to our bodies during pregnancy in my posts:

The “Pop Can” Core (understanding core function)

 

What Causes Pelvic Pain

 

Some of my favorite postpartum running products:

 

-Monica