Postpartum is a time of healing and recovery that all mothers need, whether they are new or experienced. It is also a good time to bond with the baby, although many also are encouraged to move with a less swollen belly. That is why running after childbirth is the goal of many moms.
If we are consumed with the urge to run again, it is important to do some basic work before putting on our sneakers. Although it is safe to get back to running after delivery, there are some specific guidelines and timelines that we must follow to ensure that the body is ready for high-impact activities.
Is running after delivery safe?
In short: yes . There are no apparent risks to returning to running after giving birth. However, keep in mind that the advice and review of an obstetrician-gynecologist, a physical therapist and a sports retrainer will be needed to determine when is the right time for each woman.
There are specialists who assure that the resumption of exercise depends on factors such as the type of delivery (vaginal or cesarean section) or other complications, such as diastasis of the rectum or problems after an episiotomy. With this in mind, if the pregnancy was healthy and the delivery was uncomplicated, you could return to low to moderate intensity exercise shortly after giving birth.
But you have to think that running is a moderate to vigorous exercise, so you have to prepare the body for this activity. Before you start running every day, it is recommended to incorporate exercises that focus on the stability of the abdomen and the strength of the lower extremities. This type of physical activity requires gradual progress as we feel more comfortable.
How long do you have to wait to run again?
The time we must wait to resume running depends exclusively on each woman. To help determine a return date, you need to be evaluated by both a doctor and a physical therapist who specializes in pelvic floor physical therapy.
In general, it is advisable to wait 12 weeks after the baby is born to start running again. However, the active recovery and training process can begin as early as 6 weeks after delivery. Even, depending on each woman, the doctor may recommend starting physical activity a few days after giving birth. Especially if you have been very active during pregnancy. These exercises can be for coordination, endurance, and strength of the pelvic floor muscles, as well as gentle abdominal activations such as pelvic tilt and low-impact cardio.
The next goal is to walk for 30 minutes without any symptoms before increasing speed to include running. Many people put a lot of pressure on themselves to regain their pre-pregnancy body, and this can lead to unrealistic expectations for full-body recovery. It is necessary to take an adaptation process and give the body the necessary time to recover from the shock. If we rush the process, we can lead to other complications and further prolong the healing and recovery period.
Physical effects that occur when running after childbirth
The body after pregnancy requires much more care and attention than the version before you get pregnant. Not only do certain parts sit differently (like the breasts), but you also have to deal with problems with leaks, pelvic pain, and that need to go to the toilet to pee.
If this is the first postpartum experience, there are some things we should take into account before going for a run, and that no one will tell us about.
Pelvic pain
Pelvic and lower back pain is common during pregnancy, but these aches and pains can also continue after the baby is born.
It is common to experience pain in the sacroiliac joint (which connects the lower spine with the pelvis) or pain in the symphysis pubis (between the right and left pubic bones). To help reduce discomfort and strengthen the area, it is recommended to include core and pelvic stability exercises. Some of them can be pelvic tilts, abdominal brace and bird-dogs. Also, it’s a good idea to do some of these moves before you go for a run.
Spilling milk when running and urinating
All those bumps and impacts are going to trigger a leak. If you are breastfeeding, it is recommended to breastfeed or express milk before running; otherwise, the most normal thing is to end up in a very wet bra and t-shirt. That’s because some women experience a drop in milk while running.
Consider buying a bra for extra support and use nursing pads to catch the drops of milk. However, leaks are not exclusive to the breasts, you also have to be prepared for urinary incontinence. It is not uncommon to leak urine when coughing, laughing, sneezing, or exercising during the postpartum period. It can be solved with a pad designed for incontinence.
Vaginal discharge, such as lochia, is also increased. It is not uncommon to experience vaginal discharge after giving birth, it may even contain blood, mucus, and uterine tissue. It is most abundant in the first week after delivery, but light bleeding can continue for 4 to 6 weeks after delivery.
Increased pain everywhere
The body of pregnant women grows until they give birth. It is an incredible evolution of the body, which can wreak havoc on the joints, ligaments, muscles and bones. Pain is common both during and after exercise. You may even notice pain in areas that are new to you, such as your feet, ankles, and upper back.
Also, keep in mind that the hormones that increased during pregnancy are still present after delivery. Relaxin can cause joint laxity for up to 6 months after delivery, so take special care when running on trails, sidewalks, or any other unstable surface.
Tips for preparing to run after delivery
Running after pregnancy is a goal for many. So preparing the body to resume high-impact activity requires time, patience, and a bit of focused work on the abdomen and pelvic floor.
It is interesting to have a training plan, beyond walking and running sessions. Experts recommend introducing exercises that are based on:
- Central and pelvic stability . Your abs and pelvic floor are critical to getting back to running safely. Exercises such as pelvic tilts, abdominal braces, and pelvic floor contractions (Kegel exercises) are advised.
- Lower body strength . The glutes, quads, hamstrings, and calves help carry the body with each running stride. To help prepare your lower body for running again, spend a few days a week doing exercises like squats, single-leg bridges, Romanian single-leg deadlift, Bulgarian squats, and calf raises.
- Plyometry. The elastic properties of muscles and tendons are a key component of running. Although plyometrics may seem like a form of activity reserved for advanced levels, some of these movements can be done with less intensity. Focus on squat jumps, single leg jumps, and box jumps.
On the other hand, we cannot forget that walking is a safe way to maintain cardiovascular health and prepare the body for running. Start slowly with short walks and build up to longer, more vigorous walks. When you’re ready to lace up your running training shoes, follow a walk-and-run interval plan. Below we recommend a model, although each woman should adapt it according to her physical abilities.
- Phase 1 walk – 3: 1 run. Walk for 3 minutes and run for 1 minute, then repeat. Follow this ratio until you are ready to move on to the next phase.
- Phase 2 walk – 2: 1 run. Walk for 2 minutes and run for 1 minute, and repeat. Keep going until you are ready to move on to the next phase.
- Phase 3 walk – 1: 1 run. Walk for 1 minute and run for 1 minute, and stay the same. Hold on until you are ready to move on to the next phase.
- Phase 4 walk – 1: 2 run. Walk for 1 minute and run for 2 minutes, and repeat. Keep going until you feel the strength to go to the next level.
- Phase 5 walk – 1: 3 run. Walk for 1 minute and run for 3. Continue walking by yourself until you are able to run without walking.
