Simple Steps for Returning to Running after Having a Baby

Returning to running after having a baby can feel like a daunting task. Your body has gone through so many changes, and it’s important to approach this journey with care and patience. Running is a wonderful way to regain your fitness and find a sense of normalcy, but knowing where to start can make all the difference.

First and foremost, understanding your body’s readiness to resume running is crucial. Jumping back into high-impact activities too soon can lead to injuries and setbacks. It’s essential to listen to your body and get the go-ahead from your healthcare provider. Once you have the green light, creating a tailored running plan will help you ease back into the sport safely and effectively.

Assessing Your Readiness for Running Post-Baby

Before lacing up your running shoes, it’s important to assess your body’s readiness. Your body has gone through significant changes during pregnancy and childbirth, so rushing into running can lead to injuries. Here are some key steps to determine if you are ready:

1. Consult Your Healthcare Provider: Your doctor or midwife needs to give you the all-clear before you start running. They will assess your overall health and advice you on any post-birth complications you may have had.

2. Check Your Pelvic Floor: Your pelvic floor muscles play a crucial role in supporting your organs and maintaining bladder control. Weak pelvic floor muscles can lead to discomfort and even injuries when running. Having an assessment done by a pelvic floor physical therapist is the best way to find out how your pelvic floor is doing postpartum. 

3. Perform a Self-Assessment: Start with simple activities like walking, bodyweight squats, and light stretching. Pay attention to any pain or discomfort, especially in your lower abdomen, pelvic area, or lower back. If you feel strong and pain-free, you may be ready to progress to running.

4. Evaluate Your Energy Levels: New motherhood can be exhausting. Ensure you have enough energy to take on a running routine. If you find yourself overly tired or lacking sleep, it might be best to focus on replenishing nutrients and prioritizing rest before you begin running again.

Taking these steps will help ensure that your body is ready and that you can return to running safely and comfortably.

Building a Safe and Effective Postpartum Running Plan

Once you’ve determined that your body is ready, it’s time to develop a postpartum running plan. Having a structured plan will help you gradually build your strength and endurance while minimizing the risk of injury.

Start Slow: Begin with brisk walking before transitioning to running. Walking helps condition your body and prepares your joints and muscles for the impact of running. Aim for 20-30 minutes of walking, a few times a week.

Build Hip Strength: Rebuilding strength in your hips and buttock muscles will keep your pelvis stable while you’re running. Rushing back into running without first addressing strength deficits can lead to injuries. 

Interval Training: When you start running, use intervals to ease into it. Alternate between walking and running. For example, run for one minute, then walk for two minutes. Gradually increase the running intervals as you build stamina.

Listen to Your Body: Your body will tell you if you’re doing too much. Pay attention to any discomfort or pain, and don’t push through it. It’s okay to slow down or rest as needed.

Set Realistic Goals: Set achievable goals to keep yourself motivated. Whether it’s running for a certain number of minutes or completing your first mile, celebrating small milestones can keep you on track.

Schedule Rest Days: Your body needs time to recover, especially after childbirth. Incorporate rest days into your plan to allow your muscles to heal and rebuild.

Stay Consistent: Consistency is key to building your running endurance. Stick to your plan as closely as you can, but be flexible and adjust as necessary based on how you feel.

With a safe and well-thought-out plan, you’ll be on your way to enjoying the benefits of running again.

Strengthening Exercises to Support Your Running Routine

Strengthening exercises play a vital role in supporting your running routine, especially post-baby. These exercises help build muscle, improve stability, and prevent injuries. Here are some effective exercises:

1. Pelvic Floor Exercises: Strengthening your pelvic floor is crucial. Practice Kegels by tightening your pelvic muscles as if you’re stopping urine flow. Hold for a few seconds, then relax. Repeat several times a day.

2. Core Strengthening: Your core helps support your entire body during running. Exercises like planks, bridges, and gentle abdominal crunches can strengthen your core without putting too much pressure on your abdomen. Start with short durations and gradually increase as you get stronger.

3. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeeze your glutes, and hold for a few seconds before lowering down. This exercise strengthens your glutes and lower back.

4. Leg Strengthening: Incorporate squats and lunges into your routine to build leg muscles. These exercises help with stability and power during running. Make sure to keep proper form and avoid overextending your knees.

5. Single Leg Strengthening: Focus on exercises that require you to maintain your balance on one leg at a time. Some examples of exercises that are single leg strengthening are lunges, split squats, and staggered deadlifts. 

6. Stretching: Don’t forget to stretch! Stretching your hamstrings, quadriceps, and calves will keep your muscles flexible and reduce the risk of injury. Focus on slow, gentle stretches that feel comfortable.

Integrating these exercises into your routine will enhance your running performance and help you return to running safely and effectively.

Common Challenges and Tips for Overcoming Them

Returning to running postpartum comes with its own set of challenges. However, knowing what to expect and how to address these challenges can make the process smoother.

1. Lack of Time: Balancing motherhood and personal fitness can be tricky. Try to incorporate running into your daily routine, even if it means shorter runs. Running with a jogging stroller can also be a great way to exercise while spending time with your baby.

2. Fatigue: Postpartum fatigue is common. Listen to your body and rest when needed. Ensure you’re getting enough sleep and nourishing your body with healthy food to fuel your runs.

3. Bladder Control Issues: Some women experience bladder leaks while running. Strengthening your pelvic floor with exercises before you begin running can help prevent this from happening. 

4. Finding Motivation: Staying motivated can be a challenge. Set small, achievable goals and celebrate your progress. Joining a postpartum running group can provide support and encouragement from other moms.

5. Physical Discomfort: If you experience any pain or discomfort while running, slow down or take a break. Pain is a signal from your body that something might be wrong. Consulting with a physical therapist can help address any underlying issues.

6. Regaining Strength and Endurance: It takes time to rebuild strength and endurance. Be patient with yourself and focus on gradual progress. Consistency is key, and over time, you’ll notice improvements.

Facing these challenges with determination and the right strategies will help you successfully return to running.

Conclusion

Returning to running post-baby is a journey that requires patience, preparation, and self-care. Assessing your readiness ensures you don’t rush into the activity prematurely, while a structured running plan helps you ease back into it safely. Strengthening exercises support your running routine and help prevent injuries. Overcoming common challenges with practical tips keeps you motivated and on track.

Remember, every woman’s postpartum journey is unique, so it’s important to listen to your body and adjust your routine as needed. For more guidance and support on postpartum care plans, contact Mamas & Misses Physical Therapy. We offer specialized programs to help you return to running and build a healthier, stronger you.