You just had a baby and want to start or return to running?
Give yourself AT LEAST 3 MONTHS before you attempt to go for your first run after pregnancy. PLUS TEST YOURSELF if you are run ready (more on a test like that next week)! Some postpartum challenges should be addressed before you go out for your first run.
SO WHY AT LEAST 3 MONTHS???
Your body needs time to heal, recover, and get strong enough before you can attempt a high impact sport like running. At 3 months your body might have reached certain milestones that make it possible to start or return to running. A lot of moms will need much longer than 3 months, and that is totally fine (it took me a year after my first daughter was born and 6 months after my second)! It is important to keep in mind that your body is still working on returning to its pre-pregnancy state which usually takes about a year. Give yourself and your body time to heal. You don't want to injure yourself while doing something that is meant to make you stronger!!!
DO I HAVE TO SIT STILL DURING THOSE 3 MONTHS?
Nooooooo, not at all! You can do tons of things: recovery work, deep core exercises, low impact sessions, ... Want to learn more about all of this? Join the Facebook group "Mom Workouts and More - Oak Ridge" (https://www.facebook.com/groups/1858236751211051) to see my summer video series in which I'll share some of my favorite recovery exercises and a few quick workouts!!!
GET A PRO TO HELP YOU HEAL FASTER.
Don't hesitate to reach out to your local pelvic floor therapist to work on everything from leaking, the gap between your abs (also known as diastasis recti), lower back pain, or general support during your postpartum journey. You are not alone, and you don't have to suffer in silence from what is common but not normal.
Happy getting ready to run,
Disclaimer: This post offers fitness information and is for educational purposes only. Always consult with your healthcare provider before starting any type of exercise program!
Reference: This recommendation is based on the Return to Running Postnatal Guidelines for Medical, Health and Fitness Population. Groom, Donnelly, and Brockwell, March 2019