Returning to Running and Lifting After Having a Baby

Returning to running and lifting after having a baby is a milestone many new moms look forward to. However, it’s important to approach this journey with care. Your body has undergone significant changes during pregnancy and childbirth, and rushing back into strenuous activities can lead to injuries or setbacks.

Your readiness to resume running and lifting depends on several factors, including your delivery type, recovery progression, and any complications you may have faced. It’s essential to start slow and listen to your body to ensure a safe and efficient return to fitness. Incorporating a balanced plan that includes proper warm-ups, gradual progressions, and safe techniques tailored for postpartum recovery can make this transition smoother.

Knowing when and how to reintroduce running and lifting into your routine is key to avoiding injuries and fostering long-term well-being. By following expert tips and guidelines, you can rebuild your strength and endurance safely. This article will walk you through the essential steps to ensure your postpartum fitness journey is both effective and safe.

Assessing Your Readiness: When Is It Safe to Return to Running and Lifting?

Deciding when to return to running and lifting postpartum is crucial for your recovery. It’s important to listen to your body and consult with a healthcare provider. Each woman’s body is different, and recovery times may vary. Typically, waiting until you’ve had a postpartum check-up between six to eight weeks after delivery ensures you don’t rush your body into strenuous activity too soon. At this check-up, your provider can assess your healing and give personalized advice on when to restart physical activities.

It is important to pay attention to any signs your body gives you. If you experience pain, bleeding, or any concerning symptoms, it may be wise to rest and give yourself more time. Patience is key here. Rushing back into physical activity before your body is ready can lead to injuries or prolonged recovery. Start slowly and gradually increase your activity level as you feel more comfortable. Listening to your body’s cues is essential for a safe and healthy return to running and lifting.

Essential Warm-Up Exercises to Prepare Your Body

Warming up before any physical activity is essential to prevent injury and prepare your body for the workout. Warm-up exercises improve blood flow and flexibility, making movements smoother and safer. Spending just 5-10 minutes on a good warm-up can make a significant difference in how your body responds to running and lifting. Start with some light walking or gentle aerobic activity to get your heart rate up.

Incorporate dynamic stretches to enhance flexibility and joint function. Leg swings, torso twists, and hip circles are excellent choices. These movements help increase your range of motion and prepare your muscles for more intense activity. Stretching also helps reduce muscle stiffness and soreness, making your exercise routine more effective. Remember that a proper warm-up sets the tone for your entire workout session, so never skip it.

Be sure to include asymmetric and single leg strengthening activities into your workouts before returning to running. Doing this will create a solid foundation of strength that allows your pelvis to support you during the high impact that is required when you run. 

Strength Training Tips: Safe Lifting Techniques for Postpartum Moms

Recovering from childbirth and returning to strength training can be daunting. Your body has undergone significant changes, and it’s essential to approach lifting with care to prevent injury. Here are safe lifting techniques to help you ease back into strength training:

Start with Light Weights

Begin with lighter weights or resistance bands to gauge your strength and let your muscles adapt. Focus on proper form, using controlled movements. Lighter weights allow you to build a solid foundation and gradually increase intensity over time.

Engage Core and Pelvic Floor Muscles

Before lifting, engage your core and pelvic floor muscles. This provides extra support for your back and helps prevent strain. Imagine pulling your belly button towards your spine while lifting. This will help create stability and protect your pelvis and lower back.

Avoid High-Impact Movements

Steer clear of high-impact exercises until you regain strength and stability. Instead, opt for low-impact activities like squats, lunges, and modified push-ups. These exercises help build strength and endurance without adding stress to your postpartum body.

Use Proper Lifting Techniques

Employ proper lifting techniques to safeguard your body. Keep your back straight, bend your knees, and lift with your legs, not your back. Avoid twisting initially while lifting, and ensure you have a stable stance to maintain balance.

Conclusion

Returning to running and lifting postpartum is an empowering journey that requires patience, consistency, and mindful practices. Assess your readiness carefully, starting with essential warm-up exercises designed to prepare your body for more intense activities. Easing back into running and incorporating safe lifting techniques are crucial steps in your recovery and overall well-being.

Remember, every woman’s postpartum journey is unique. Listen to your body and adjust your activities based on how you feel. It’s essential to build gradually and seek professional guidance if needed. At Mamas & Misses, we are committed to supporting new moms with holistic education and customized physical therapy to help you regain strength and confidence.

Embark on your postpartum fitness journey with care and confidence. Reach out to Mamas & Misses Physical Therapy today to learn more about how we can support you in your return to running and strength training. Your body will thank you!