Postpartum Running Guide: Essential Tips for New Moms

Although I am not a mother runner myself, no amount of books on running or personal connections with friends who have experienced it can fully prepare me for comprehending the unique challenges of running after pregnancy. Rediscovering your body's capabilities becomes a complex task when you're carr

Although I am not a mother runner myself, no amount of books on running or personal connections with friends who have experienced it can fully prepare me for comprehending the unique challenges of running after pregnancy.

Rediscovering your body's capabilities becomes a complex task when you're carrying an additional weight attached to you and operating on minimal sleep. It's a period filled with adjustments as you navigate why everything feels altered amid a completely revamped daily routine.

Nevertheless, a significant number of visitors to this site are precisely the new mother runners seeking guidance, and since I coach numerous running moms, I took it upon myself to diligently research and compile the most valuable advice available, just as I would for any running-related subject.

Our community is truly fortunate to include some exceptional mother runners. For this piece, we've gathered insights from Angela, known as sweatlikeamother on Instagram, along with contributions from several other dedicated mother runners.

6 Essential Tips for Running After Pregnancy

It's worth noting that every runner's journey is distinct, and the same holds true for every new mother's postpartum experience.

The standard recommendations for resuming running, irrespective of whether delivery was vaginal or via cesarean section, emphasize waiting a minimum of 12 weeks before engaging in running or any other high-impact activities. These initial three months should be dedicated to prioritizing your pelvic floor, core strength, and low-impact exercises as your body undergoes essential healing processes.

This approach mirrors discussions we had when exploring running throughout pregnancy, where some women maintain their performance throughout, others taper off after the first trimester, and a few discover renewed energy in the final stages.

Consider these tips as encouragement that returning to running is achievable. They are not meant to serve as benchmarks for what you must accomplish—follow your own pace and listen to your body.

1. Avoid Rushing Back into Running

Angela's initial steps for any postpartum runner involve conducting a Return to Running Readiness assessment and integrating strength training from the outset.

Postpartum, your body undergoes profound changes compared to its pre-pregnancy and pregnancy states. Factors such as altered foot structure, a shifted center of gravity, and temporary weakening of the core and pelvic floor—all completely normal and reversible—necessitate a targeted evaluation to identify specific areas requiring strengthening before easing back into running.

She recommends beginning with timed run/walk intervals instead of focusing on distance. This method gradually reintroduces the impact forces of running, allowing progression at a pace your body can handle while minimizing any symptoms.

2. Tackling the Challenge of Finding Time

One of the most formidable obstacles in resuming running postpartum is carving out time. You've completed the pregnancy phase and are eager to dive back in.

Much like during intense training cycles, rest and recovery play a pivotal role in this postpartum period.

Remind yourself: Rest is a productive part of the process!

Explore alternative forms of movement within your tolerance levels, such as breathwork, gentle strength sessions, or taking the stroller for outdoor walks. These activities provide cardiovascular benefits and ease the psychological transition before full running resumes.

3. Tips for Effective Stroller Jogging

Running with a stroller presents unique difficulties but delivers immense satisfaction and joy.

Understand that perfecting this requires experimentation, so extend yourself patience as you determine the ideal setup for you and your child.

Pushing a stroller alters your stride and engages muscles like the glutes more intensely. Start by using the stroller for several practice walks to adapt to the new posture and handling, including maneuvers like turns. Keep expectations realistic—stroller runs often involve slower paces and shorter distances than running alone, and you may need to scout for the smoothest, flattest paths available.

• Similar to solo running restarts, begin with run:walk intervals to acclimate to the dynamics.
• Alternate arm movements to prevent overusing one side and maintain balance.
• Employ the stroller's tether for added security, particularly on downhill sections where speed increases.

Image courtesy of Angela from Sweat Like A Mother.

4. Involve the Whole Family in Your Running Routine

Truthfully, running after pregnancy extends beyond physical bodily changes; it encompasses how the entire family dynamic shifts and adapts.

Incorporate your children by visiting the local high school track or field for them to play while you run laps. Consider purchasing a quality jogging stroller, rise early for a run before your partner heads to work, jog alongside your kids on their bikes, or arrange for a local teenager to supervise them briefly during your session.

Collaborate with your partner to establish a shared schedule that guarantees dedicated solo running time, perhaps by alternating workout slots.

5. Essential Postpartum Pelvic Floor Exercises

If dynamic stretching is my constant recommendation to all runners, then pelvic floor training is indispensable for every mother runner, both during pregnancy and in the postpartum phase.

Running Coach Christine, who holds certification in postpartum running, shares these invaluable strategies.

Pelvic floor strengthening is frequently neglected by new mothers, often only highlighted in pregnancy contexts for easing labor and delivery. However, after birth, it's equally crucial to restore these vital muscles, which have been stretched and compromised in both vaginal and cesarean births.

The pelvic floor and deep core muscles influence daily functions, and many new moms contend with challenges like urinary incontinence during runs, diastasis recti, prolapse, or discomfort from sneezing and coughing.

Through targeted movements, proper breathing techniques, and precise contracting and releasing of the right muscles, these problems can be addressed and resolved progressively, paving the way for a confident return to running and other exercises.

One Simple Pelvic Floor Exercise to Start With

Here's a straightforward breathing exercise to foster a mind-body connection with the correct muscles:

• Lie on your back with feet flat on the floor, positioned about hip-width apart and close to your glutes.
• Close your eyes, rest a hand on your belly, and inhale deeply, allowing your belly to expand while consciously relaxing your pelvic floor muscles.
• These are the muscles you relax to urinate.
• During inhalation, let go of those muscles (without actually urinating).
• On exhalation, gently contract them (as if halting urine flow) while engaging your transverse abdominals (lower abs).
• As you exhale and contract, visualize zipping up an internal pathway from your pelvis to the crown of your head.
• Maintain the contraction for approximately 3 seconds.
• Once proficient, incorporate a glute bridge lift during the exhale phase.

For concerns involving incontinence, pelvic discomfort, or prolapse, consult a Pelvic Floor Physical Therapy specialist for a personalized evaluation and treatment protocol.

6. Prioritize Proper Nutrition and Fueling

Insights from Holistic Health Coach and mother runner Laura Peifer:

• Your postpartum body requires additional calories for recovery from childbirth, particularly if breastfeeding.
• Aim to eat balanced meals every 3 hours.
• Combine proteins and carbohydrates to sustain elevated energy levels.
• Supply your body with essential nutrients to facilitate rebuilding and progressive strengthening.

Squeezing in runs amid a hectic schedule on inadequate fuel will amplify fatigue and hinder your progress. Even if weight loss is on your mind, avoid extreme calorie deficits now—your body demands substantial nourishment to meet the rigors of motherhood and training.

Final Thoughts: Practice Self-Compassion

Extend grace to yourself throughout this journey.

Cultivate patience as you progress.

Reflect on the extraordinary feat your body has accomplished in bringing new life into the world. Running will remain available whenever you're ready.

Resist the urge to measure yourself against other mother runners.

We trust these comprehensive tips empower your postpartum running comeback. Everyone's path is unique, so honor your body's signals and celebrate each step forward.