Running Postpartum: A 6-Step Checklist for a Healthier You
It's no secret that pregnancy and giving birth brings with it a lot of changes to your body, and it will take a little time to get back on your feet after all that work! One of the most frequently asked questions we get asked by our clients is how they can ‘bounce back' and maintain an active lifestyle.
Running postpartum can be a fantastic way to improve both mental and physical health. It also requires minimal equipment and a short amount of time for a good workout – just lace up and go!
However, as we advise our clients, it is important to approach running postpartum with caution and take the time to prepare your body for the high-impact demands of the sport.
While we highly recommend getting in touch with any specific questions you have, here is our science-backed guide on how to get back to running postpartum!
Step 1: How Long Has it Been Since Delivery?
Recent guidelines advise against returning to running postpartum until at least 3 months (or 12 weeks postpartum) after delivery, whether vaginal or cesarean. Delivery is physically taxing, and rest, recovery, and healing are essential, just like after running a race.
Why waiting 3 months is important for your body's healing
Allowing yourself a minimum of 12 weeks recovery provides your muscles with time to prepare for the demands of high-impact exercise again. Running is a particularly high-impact sport. Studies show running can result in impact forces up to 2.9 times a person's body weight!
What are some alternative low-impact exercises to stay active in the meantime?
During your recovery period, you can try low-impact exercises like walking, swimming, or using a stationary bike to stay active without putting too much strain on your body.
These activities are great for maintaining cardiovascular health while your body heals and prepares for more vigorous exercise, such as running. Pilates or yoga can also help improve core strength and flexibility during this recovery period.
Step 2: Have You Had Your Pelvic Floor Muscle Assessment?
Pregnancy and delivery, whether vaginal or cesarean, place significant stress and stretch on the pelvic floor muscles and abdominals. It has been recommended that all postpartum people be offered the opportunity for a comprehensive abdominal and pelvic floor assessment.
What is pelvic floor physical therapy?
Pelvic floor physical therapy focuses on strengthening and rehabilitating the muscles that support your pelvic organs.
During pregnancy and childbirth, these muscles can become strained or weakened, and can even lead to issues such as pelvic organ prolapse and urinary
incontinence, which is why pelvic floor therapy plays such
a crucial role in postpartum recovery.
How can a pelvic health physical therapist help?
A physical therapist specializing in postpartum populations or pelvic floor physical therapy can perform this assessment. At your appointment, they will assess your muscle strength, tension, and coordination. The therapist can then provide exercises to further support your postpartum healing journey.
To learn more, get in touch with a member of our friendly team today.
Step 3: Do You Notice Any Abnormal Pelvic Floor Symptoms?
Do you notice urine leaking when you sneeze, cough, or lift your baby? Pressure through your pelvis when you head out on a walk? Pelvic pain while playing with your kids?
Any of these could be signs of pelvic floor dysfunction and should be addressed by a pelvic floor physical therapist before running postpartum. Your therapist can help with exercises to provide adequate pelvic floor support to minimize these symptoms.
Common signs of pelvic floor dysfunction
Common signs of pelvic floor dysfunction include urinary incontinence (leaking urine when sneezing, coughing, or exercising), a feeling of pressure or heaviness in the pelvic area, and pelvic pain.
Other symptoms may include difficulty with bowel movements, pain during intercourse, or a sense of incomplete bladder emptying.
If you experience any of these symptoms, it’s important to consult a pelvic health physical therapist for a proper assessment.
Why addressing pelvic floor symptoms early matters
Addressing pelvic floor symptoms early is crucial to prevent them from worsening and to avoid long-term complications like chronic pelvic pain, incontinence, or pelvic organ prolapse.
Early intervention through pelvic floor therapy can help strengthen and rehabilitate the muscles, improving your overall quality of life and allowing for a safer return to activities like running and other vigorous exercises postpartum.
Step 4: Are You Fit to Run?
Are your muscles strong enough to support you through the impact of running? Because running is such a high-impact sport, you need adequate baseline strength to start a running program. This will help to prevent injury and, especially for running postpartum, support the pelvic floor.
Many postpartum people report taking time off from strengthening exercises as their pregnancy progressed. If you have done the same, give yourself adequate time to build back strength before heading out the door for your run. Muscle strengthening can take 6-8 weeks!
Key muscle groups to strengthen before running
Running specific strengthening work should include the calves, quadriceps, glutes, and core muscles. A general exercise program might involve heel raises, squats, bridges, and planks. See this blog post for more information!
How to assess your readiness for running
Before returning to running postpartum, it's important to assess whether your body is ready to handle the impact. A few self-assessment techniques include being able to perform exercises like single-leg squats, lunges, and bridges with proper form and no pain.
You should also be able to walk briskly for 30 minutes or complete 20 to 30 minutes of low-impact exercises, such as cycling or swimming, without discomfort. If you can perform these activities with strength, stability, and control, your body may be ready to gradually ease back into running.
If you are unsure what exercises might be right for you, fitness professionals managing postpartum recovery, such as physical therapists, can help assess your readiness and ensure you're on the right track.
Step 5: Do You Have Enough Energy to Run?
Have you been waking up frequently to feed your baby through the night? Too busy taking care of the kids to eat a full meal yourself? Feeling sad or lonely? Making sure your basic needs are met is key before returning to running postpartum or to any exercise program.
Signs your body is ready for high-impact exercise
So, when exactly will you feel ready for high-impact exercise? Well, you should also be able to engage your core and pelvic floor muscles properly during movements.
You should also feel physically strong, have good energy levels, and experience no issues like urinary leakage, pelvic pain, or pressure during moderate activity, such as brisk walking or low-impact workouts.
How sleep, nutrition, and your mental health affect your recovery
Sleep, nutrition, and mental health are key components of your recovery, especially when returning to high-impact exercise postpartum.
- Quality sleep helps your body repair tissues, restore energy, and reduce inflammation, all of which are crucial for muscle recovery.
- Proper nutrition fuels your body, providing the essential nutrients needed to rebuild strength and support healing.
- Mental health plays an important role during your recovery, as stress and anxiety can increase physical tension, making recovery more difficult.
Prioritizing all three areas ensures that your body is well-prepared for the demands of exercise. Follow up with your doctor or sports physical therapy specialist with any concerns.
Step 6: Have you Considered Your Breastfeeding Schedule?
Breastfeeding can affect your energy and hydration levels throughout the day, which can impact your running as well. Timing breastfeeding or pumping shortly before a run may help to prevent discomfort from overly full breasts during running postpartum.
Tips for running comfortably while breastfeeding
- Timing is key: Time your run shortly after nursing or pumping to avoid discomfort from full breasts.
- The right equipment makes a difference: Wear a supportive, well-fitted sports bra that fits any changed shape or size of breasts and is designed for high-impact activities.
- Keep a water bottle close by: Stay hydrated, as both breastfeeding and running increase your fluid needs.
- How do you feel: Listen to your body and adjust your running schedule if you're feeling fatigued or sore from breastfeeding.
Why being properly hydrated and fueled is important when running postpartum
Staying properly hydrated and fueled is key to maintaining energy and supporting your body during the postpartum period, especially as you balance running with the demands of breastfeeding. Here are some simple hydration and nutrition tricks to help you perform your best and recover effectively!
- Hydrate regularly throughout the day: Don’t wait until you're thirsty! Drink water consistently to stay ahead of dehydration, especially while breastfeeding and exercising.
- Add electrolytes to your water: Using an electrolyte supplement or sports drink can help replenish key minerals lost through sweat.
- Eat a balanced meal before running: Make sure your meal includes complex carbs, healthy fats, and lean protein to fuel your run and aid in recovery.
- Snack smart post-run: Opt for a snack that combines protein and carbs, like Greek yogurt with fruit, a protein smoothie, or a handful of nuts and an apple to restore energy and help with recovery.
- Avoid sugary drinks: Stick to water or low-sugar electrolyte drinks to stay hydrated without unnecessary sugar spikes and crashes.
Summing up:
By taking the time to prepare your body and address any underlying issues, you can safely return to running postpartum. Remember to listen to your body, be patient with yourself, and enjoy this new journey!
If you have questions, or aren't sure where to start your return-to-run journey, schedule an appointment with one of Agile's running team members for individualized guidance to help you get back on the road!
About the Author: Megan Faucher received her Doctor of Physical Therapy degree from Northeastern University in Boston, MA, and went on to complete a Women’s Health Physical Therapy Residency at Agile. As a therapist, Megan loves opportunities to combine exercise, athleticism, and pelvic health. A native of Boise, Idaho, she is a lover of the Western US and all things outdoor adventure. In her spare time, you can find her running, cycling, or hiking on her local trails.