get running after baby
- 8 hours ago
- 2 min read
Returning to running can feel really scary after having a baby. Which I get. My OB nearly sent me out running after my 6 week checkup despite a first degree uterine prolapse. If I didn't know this, things could have gone very poorly.
Here are my recommendations to help you build a foundation before you even lace up your sneakers. For more help during your first year postpartum, please get a copy of my book:
Which will cover everything from prolapse to breastfeeding and exercise. There are links to workouts you can do from home with your baby as well. It has been reviewed by OBs, IBCLSs, Therapists, and PTs. Please grab a copy and tell your friends.
Okay, now.
I am assuming you are busy so I made a quick video discussing these:
You need to learn how to breathe. If you have taken Pilates, this will feel familiar. We cue your pelvic floor with your exhale to engage the transverse abdominis. This reduces pressure on your pelvic floor and core.
Start slow with core exercises and mat work. Seriously. Running is essentially a combination of falling and rotation. The involvement of the pelvis and spine is unavoidable. The simple exercises (please visit my Postpartum page for stuff like this) really help avoid injuries.
From there, I add resistance. Lots of posterior chain, exercises outside of your saggital plane, and contralateral movements. These again, are mostly for injury prevention and to handle life as a new parent. We do A LOT of lifting. No one should have to tweak a back and have to postpone a race. Tell your friends. 4. Now that we have a strong foundation of core, strong muscles, alignment, and breathwork, I start adding in plyometrics. Yup, gentle exercises like your speedskaters, modified hops, etc. This helps train the impact of running. We see how this feels BEFORE you start running.
If that goes well, and there is no leaking, it's time to get back out there. Starting with a slow pace, (especially if you are pushing a stroller), we add in some distance. Then hills, and finally, speed.
Now --- I know this feels really overwhelming. However, I really can't recommend anything else. Please do not start running after you are "cleared". The work will add up and you won't be dealing with one injury after another. In my two decades of training postpartum I have heard so many awful stories that I won't share here...
Recovery is essential. And it doesn't have to be boring or passive. I just think you deserve the time to allow your body to heal. Turn your runs into walks, and enjoy the time with your newborn before they turn into a toddler. Trust me, you will want to have done the work before then. There will be LOTS of time to train speed and reaction-time once your baby starts walking. Lots of love. Please see my Reclaim Your Stride program if you are ready fore more. Reach out if you have additional questions or are interested in customized programming. You're worth it, and I'm happy to help.
xoSA
Comments