Returning to Running: The Postpartum Journey
You might not like what I am going to say, or maybe you will exhale a sigh of relief but...I don’t want you pounding those pavements for 6 months Mumma! I know that in today’s glossy world of social media, it appears that you can spring back to your pre pregnancy workout schedule but it’s just that; a glossed, primped and primed snap shot of a somewhat alternative universe!
A quick disclaimer - This advice is just that, advise; everybody is unique because EVERY BODY is unique. Whether you are newly PP or 12 months PP I still recommend dedicating time to strength work before lacing those runners.
Women’s Health Physiotherapist
Trainers and Physios should work in unison with each other and I recommend clients to the benefits of booking into see a women’s health physio - knowledge is key, the more we know, the more we can improve.
If I had my way it would be standard practise to see a specialist physio but alas, we still have a way to go before this becomes the norm.
It isn’t always easy to spot dysfunctions in the core and pelvic floor, and before symptoms start presenting themselves more severely getting checked by someone who can delve a little deeper can be the difference between leaking when you jump and...well, not!!
A women’s health physio will look at your Pelvic Floor function, test for Diastasis Recti and give you a clear outline of where you are and how to get to where you want to be.
4-6 weeks post birth
This is your time to indulge in your baby bubble. Your body has done an incredible thing and you are more than within your rights to honour that.
As soon as you feel ready now is the perfect time to start to slowly move your body and focus on breath work. Gentle pelvic tilts or hips rolls with diaphragmatic breathing techniques are perfect to bring awareness to your posture and start to rebuild your body.
Pelvic Tilts: Taking a deep breath expand out to the sides and the back of your rib cage, relaxing your pelvis and pelvic floor in the process. On your exhale, perform a Kegel exercise, whilst zipping your stomach upward all the way through to the top of your head whilst allowing your pelvis slightly tilt towards your ribcage
1 - 3 months post birth
I am a huge advocate of strength training for everybody, especially the carry over benefits it has to running. We need muscles to propel us forward right?!Ensuring you have been given sign off from your Doctor/OB - start incorporating compound bodyweight movements like squats and lunges into your exercise routine. The focus of single leg work is key to bringing awareness to posture and good alignment. With everything you do - focus on lengthening tall through the body.
Squat and Reach: Standing with feet shoulder width apart, come into a squat with an inhale, as you come to stand rotate towards a single side, pivoting on your back leg whilst reaching upwards, with an exhale. Reach tall, lifting from your core.
3 - 6 months post birth
Now I suggest upping the anti a little. At this point I suggest adding a little resistance to your existing routine. Bands and light free weights are perfect for this; the added weight will give your body feedback to help build strength and stamina. In addition, I suggest incorporating small range of motion plyometrics, such as jump squats or steps downs/ups - training the pelvic floors’ ability to withstand impact is an important element to getting back to running.
Step Ups: Using only body weight or with the addition of weights, begin with an inhale and as you step one foot up, prepare to exhale as you step up from the floor to standing. Focus on engaging the core and gently lifting through the pelvic floor as you step up.
6 months post birth
Ensuring a strength programme has been followed and you’re feeling ready, now is a great time to start running. There is no pressure to hit a certain distance or beat a time, remember 'Slow and Steady wins the race.' Try starting with a run/walk protocol, aiming for a 1:2 ratio. This would mean running for 1 minute and walking for 2. Week on week, run on run, you can increase this ratio to favour running over walking until you are comfortably running your desired distance or time.