Returning to running postpartum: 5 things you need to know
Welcoming a new baby is such an incredible experience, but let’s be honest – it also brings some major changes to your body! For many mums, the desire to return to running after having a baby is strong, but it's crucial to approach it with patience and care. My own journey back to running has been a long and challenging road, and through that process, I’ve learnt heaps! Before you lace up your shoes and hit the pavement, here are five things I wish every mum would consider to ensure a safe and smooth return to running postpartum.
Start back at 12 weeks? Think again!
A lot of postpartum advice suggests you can start running around 12 weeks and build up slowly from there, but this timeline is one we steer clear of…. Why? Because everyone’s body is different, and even at 12 weeks, it’s important to avoid rushing. Your body has undergone significant changes during pregnancy and birth and needs time to heal properly. Instead of focusing solely on the 12-week mark, pay attention to how you feel and consult with your Physio or GP to ensure your body and pelvic floor are ready for running.
Start slow and gradually build up
When you’re ready to start running again, it’s super important to ease into it slowly. Start with walking and mix in short bursts of running. A great way to do this is the run/walk method, where you alternate between running and walking for set times. Gradually increase your running intervals and cut back on the walking ones over time. This helps your body, joints, and pelvic floor adjust and build strength without getting overwhelmed. It’s all about finding a pace that works for you and giving yourself the time to get back into the groove safely.
Focus on Core and Pelvic Floor health
Your core and pelvic floor muscles go through a lot during pregnancy and childbirth, and they play a huge role in running. These muscles are key for stability, balance, and support while you're pounding the pavement, so it’s important to invest time in rebuilding them first. Rushing back into running without proper core and pelvic floor recovery can lead to injury or setbacks. We know the rehab can be a lengthy process but believe us when we say there is nothing more frustrating than starting and having to stop because things have become worse or are not strong enough. Spend time strengthening these magic muscle groups before you lace up those shoes - Our She Restores workouts need to be your go-to!
Don’t Skip Strength Training
When you’re getting back into running after having a baby, strength training is a game-changer. Building up strength, especially in your core, hips, and pelvic floor, is key to supporting your runs and avoiding injuries. Stronger muscles and joints mean better stability and less risk of injuries or aches. Try to fit in some strength exercises that focus on these areas, and add them to your routine gradually. It’ll help you get back into running smoothly and keep you feeling great on your runs! Our She Lifts workout is perfect.
Prioritise recovery and rest
Running is tough on your body, so recovery is just as important as the run itself. Make sure you’re catching enough rest and sleep to help your body recover. Also, try to squeeze in some stretching and foam rolling to keep your muscles loose and prevent tightness.
Getting back into running postpartum takes patience and listening to your body. Your body will tell you what it can handle, so listen to those cues - if you feel pain or extra fatigue, it’s a sign to slow down. Recovery takes time, and rushing it can lead to setbacks. Focus on strengthening your core and pelvic floor, take it slow, and celebrate every small win, running is not easy!
Every journey is unique, so go at your own pace. Trust us, that post-run high is worth it!
Jen x
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