Why Starting a Return to Run Program After Pregnancy is essential for New Moms
- Sarah Ann
- 1 day ago
- 4 min read
Pregnancy brings incredible changes to the body, and to say that the journey postpartum is overwhelming is an understatement. Imagine growing a bowling ball for 9 months, pushing or surgically removing it out of you, and then being expected to feel normal? Not likely. If you've already been through this, you understand how impossible this feels. Especially with breastfeeding, managing other kids, a job, and lack of sleep. For my runner-mommas, how do we do this?
In my nearly two decades worth of working with new parents, this is one of the biggest requests I get.
Beginning a return to run strength program after pregnancy offers numerous benefits that support physical recovery, mental well-being, and long-term health. Let me show how with an evidence and life-style based program will help you regain your strength, stride, and confidence.
Physical Recovery and Strength Building
Pregnancy affects muscles, joints, and the cardiovascular system. The body undergoes weight changes, hormonal shifts, and altered posture, all of which impact running ability. We cannot expect to hop back on the treadmill like nothing has happened. A slow-but-steady approach might feel boring at first, but it's worth it. Here's why:
You need to rebuild your core and pelvic floor muscles: Your uterine, bladder, and rectal muscles are stretched and often rearranged during pregnancy. Going back to running without proper recovery can cause discomfort (think peeing your pants during or after), or injury. A structured program includes exercises to stretch and strengthen these areas alongside running.
Improve cardiovascular fitness: Your heart rate and lung capacity is effected during pregnancy, mostly in a positive way. Sleep deprivation during postpartum can have a negative effect on your heart rate and adrenal system. A program that allows for the gradual progression of running with cross training and modifications for sleepless nights is ideal for postpartum exercise. This can prevent overtraining, injury, and frustration.
Restore joint stability: Hormones like Relaxin, (which is still present up to 18 months postpartum), loosen ligaments, increasing injury risk. Controlled running progression, along with a functional training exercise, supports joint health and injury prevention.
Build strength: As a parent, you will be lugging around carseats, strollers, overstuffed diaper bags, and wiggly small-humans for many years. Strength exercises not only helps you do all these daily tasks without throwing your back out, but will make you a stronger runner.
Your average couch to 5k program will look like this: starting with walking and gentle jogging intervals, slowly increasing running time over weeks. This approach is great if you don't have any pelvic floor issues, are getting consistent sleep, and have loads of free time.
Mental Health Benefits
The postpartum period is physically and emotionally challenging. Many of us experience overwhelm, and/ or postpartum depression/ anxiety/ rage. Running offers proven mental health benefits that can ease these struggles. Here's how:
Release of endorphins: Running triggers natural mood boosters that reduce stress and promote happiness. This can help with postpartum anxiety, depression, and rage.
Improved sleep quality: Regular exercise helps regulate sleep patterns, which are often disrupted after childbirth. You might not be in control of when you get woken up, but you can control your energy during the day. Exercise can make falling asleep easier and better quality, even when you're getting less of is.
Sense of accomplishment: Setting and reaching running goals builds self-esteem and motivation. When your days are full of laundry and butt-wiping, this is extremely important.
Long-Term Health and Lifestyle Benefits
Starting a return to run program after pregnancy sets the stage for lasting health improvements.
Builds lifelong fitness habits: Establishing a routine early makes it easier to maintain activity. Doing it when you're in the early stages of parenting will make it easier when you have to balance your marathon training and their soccer schedule.
Supports bone health: Weight-bearing exercise like running strengthens bones. This will prevent falls and breaks when you are a grandmother.
Improves heart health: Regular aerobic exercise reduces cardiovascular risks, which is the leading cause of death in women.
Enhances energy and stamina: Increased fitness helps manage daily parenting demands. They only get bigger, and so does their stuff.
Promotes healthy weight management: Consistent exercise supports metabolism and body composition.
If you are a runner, you already understand how running is a key part of your lifestyle, helping us balance motherhood with personal goals. If you are not, please consider joining my Reclaim Your Stride Program! This is for anyone who wants to start running after having a baby. This program is for the seasoned marathoner and never-exerciser with lots of modifications to suit whatever "starting line" you are at. We will start with core and floor rebuilding, and add in Pilates, Strength Training, High Intensity Interval Training, Cross Training, and add in distance, resistance, and speed. You won't just be a runner, you'll be ready for anything life hands you.
You will receive a discount off of the main program as soon as it's launched. Reach out if you have any questions. I can't wait to see you in the program soon!
xo
SA
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