As we step into the new year, many of us are filled with a renewed sense of purpose, especially when it comes to our health and fitness goals. If you’ve recently had a baby and are eager to lace up your running shoes again, you’re not alone. Running can be a powerful way to regain strength, improve your mental well-being, and reconnect with your body postpartum. However, it’s important to approach this journey with patience and care.
At Auria Pelvic Health, we understand the unique physical challenges that new mothers face as they return to their favorite activities. Running is a high-impact exercise, and after childbirth, your body may need time to heal and adjust. With the right guidance and support, you can safely and effectively return to running—stronger than before.
Here’s our expert guide to returning to running after having a baby:
1. Prioritize Pelvic Health
Your pelvic floor muscles support many vital functions, including bladder and bowel control, sexual health, and stability during movement. Childbirth can stretch and weaken the pelvic floor, and running places a lot of impact on this area, further putting you at risk for pelvic organ prolapse and incontinence. At Auria Pelvic Health, we emphasize the importance of pelvic health and encourage women to focus on rebuilding strength in this area before diving into running.
First, be sure to get an accurate assessment of your pelvic floor by a trained therapist. They can help determine what the correct exercises are for you. While Kegels or pelvic tilts may be a good starting point for some, they are not for everyone. Working with a pelvic health expert ensures that you're building strength in the right areas before taking on more intense exercise like running, especially if you're experiencing symptoms like urinary incontinence, pelvic pressure, or discomfort.
2. Start Slow and Build Gradually
Running is a high-impact activity, so it’s essential to ease back into it slowly. Begin with low-impact exercises like walking, cycling, or swimming. These can help rebuild overall cardiovascular fitness and leg strength while being gentler on the body. Once you feel comfortable with these activities, consider incorporating run/walk intervals into your routine. For example, start by walking for 4 minutes and running for 1 minute. Gradually increase the amount of time you spend running, as your body becomes stronger and more accustomed to the impact.
It’s also important to listen to your body. If you experience pain, discomfort, or fatigue, take a break or reduce the intensity of your workouts.
3. Focus on Core Strength
Your core muscles (including the abdominals, obliques, and lower back muscles) are essential for supporting your body during running. Pregnancy and childbirth can cause significant changes to your core strength, so it's important to rebuild and stabilize this area before returning to high-impact exercises.
Start with gentle core exercises, such as pelvic tilts, bridges, and modified planks. You can also focus on exercises that engage the deep core muscles, like abdominal bracing and breathing exercises. Pilates and yoga are excellent for improving core strength and flexibility in a safe, controlled manner. A pelvic health therapist can help you determine if you are engaging the correct muscles in your core.
4. Check for Diastasis Recti
Diastasis recti (the separation of the abdominal muscles) is a common issue for new moms. This condition can make certain movements, including running, more challenging. If you notice a gap in your abdominal muscles (usually just above or below the belly button), it's important to address diastasis recti before engaging in high-impact activities.
A physical therapist specializing in postpartum recovery can guide you through exercises designed to close the gap and strengthen the abdominal muscles. Don’t rush the process—patience is key. Running with diastasis recti without proper rehabilitation could exacerbate the condition and lead to further complications.
5. Pay Attention to Posture and Alignment
Good posture and alignment are essential for running efficiently and safely. After pregnancy, your body undergoes significant changes, and you may notice that your posture has shifted. As your pelvis and spine adjust to the physical demands of caring for your newborn, it’s important to be mindful of your alignment when you begin running again.
Make sure to stand tall with your shoulders back and your hips aligned with your knees and feet. Avoid leaning too far forward or backward while running, as this can cause strain on your lower back and pelvic floor. A physical therapist can also help you assess and improve your posture during exercise.
6. Give Yourself Time to Heal
Returning to running too quickly can put unnecessary strain on your body and potentially lead to injury. Remember that healing after childbirth is a gradual process, and it's important to be patient with yourself. Allow your body to fully recover from the physical demands of pregnancy and labor before you attempt high-impact exercises.
If you’re unsure about whether you’re ready to run, consider seeing a pelvic health physical therapist who can assess your current physical condition. They can provide personalized recommendations and modifications based on your specific needs.
7. Make Self-Care a Priority
As a new mom, it’s easy to put yourself last. Between sleepless nights, feeding, and caring for your baby, you may feel like there’s little time for your own health and well-being. But taking care of yourself is essential for both your physical recovery and mental health.
Make sure to prioritize rest, hydration, nutrition, and sleep when possible. Regular massages, relaxation techniques, and mindfulness practices can help reduce stress and improve your recovery. A well-balanced approach to self-care will support your overall wellness and make your return to running more enjoyable.
8. Consult a Specialist
If you have any concerns or questions about your body’s readiness to return to running, don’t hesitate to consult a specialist. At Auria Pelvic Health, we offer expert guidance to women navigating postpartum recovery. Our team can provide tailored recommendations, pelvic floor assessments, and rehabilitation exercises to help you feel confident and strong as you ease back into running.
Final Thoughts
Returning to running after having a baby is an empowering goal, but it requires patience, care, and the right approach. By focusing on pelvic health, rebuilding core strength, and listening to your body, you can safely and effectively regain your fitness. This year, make it a priority to reclaim your strength, reconnect with your body, and enjoy the freedom of movement that running brings.
If you have any questions or need personalized support as you return to running after pregnancy, don’t hesitate to reach out to us at Auria Pelvic Health. We're here to support you every step of the way.
Start the new year strong, healthy, and ready to run!
Article Written By Dr. Sasha Speer, DPT
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