8 Postnatal Running Tips

Postnatal running after giving birth is a process. Completing it securely can be an amazingly advantageous exercise program and a great way to dissipate tension, giving both physical and mental well-being favourable circumstances.

Before having a baby, if you already ran or are hoping to begin running, be sure to factor in all the elements that come into play with postpartum running.

Considerations for Returning to Running Postnatal

First and foremost: talk to your healthcare provider. The way you have been exercising (in the past and right now), how you give birth, and your mental health can all have an influence on starting up a postpartum running routine.

For instance, changes in body mass, nursing a baby, and psychological well-being can influence the procedures one should undertake, and females who have just gone through a C-section may need to pause and take some more time to recuperate. Post-delivery, your body is readjusting all over again.

General Recovery

Before resuming running—or any form of physical activity—it is necessary to recuperate completely from having a baby. The outcome will fluctuate depending on whether you had a natural birth or a surgical extraction of the baby.

No matter what, you will probably have a lot of vaginal discharge named lochia, which is made up of blood and mucous, and you’ll need to use pads.

Cramping is common and can be painful. If you had any sutures, that part of your body will be tender. Pain and soreness are to be expected. It is not recommended to attempt to return to physical activity before your body has had a chance to heal. Doing so could be hazardous.

Hormone Shifts

Kristin Sapienza, pelvic floor physical therapist and founder of FemFirstHealth, points out that during pregnancy, changes in hormones can lead to orthopaedic problems, such as low back pain and unstable joints, which are caused by the release of relaxin.

Diastasis Recti

The condition of Diastasis Recti might affect somebody’s ability to resume running. It is well-known that everyone requires essential stability for working out. If you have Diastasis, it is difficult for you to maintain good joint and postural support.

Diastasis Recti is a condition in which the abdominal muscles become separated during pregnancy.

When dealing with Diastasis Recti, there is an expansion in the space between the rectus abdominis muscles located at the core of the human body. This tends to lead to a decreased amount of strength, a protrusion of the abdominal muscles, backaches, and accidental urination.


Nursing can influence your ability to resume running, but it doesn’t have to stand in the way. Tyra Abdalla, a physical therapist with expertise in pelvic floor health, says that nursing should not prevent someone from doing exercise or running.

Studies have found that participating in aerobic activities regularly while nursing can elevate a mother’s cardiovascular fitness, while not making any difference in the quantity of milk produced. A good bra is essential – some women may find that they get better support from one that has been professionally tailored specifically for sport.

Revising the feeding or expressing pattern of the baby should be taken into contemplation. Some of the people I treat tell me they prefer to do strength training before they go jogging.

In the end, your medical support team can show you the way to do postpartum running securely; but, you must go on heeding your body.

Why Is Running Postnatal Difficult

Your body may seem to be back to its pre-pregnancy condition, however, there may be numerous modifications that happened while you were pregnant. It’s possible that you weren’t able to go on a full run, or any run at all, while you were pregnant.

Coming back to running after giving birth can be similar to coming back after an injury.

In addition, the hormonal changes, joint looseness, and changes in muscle strength that occur during pregnancy and labour can significantly affect your body’s ability to handle running.

Studies indicate that the muscles in the pelvic area (pubococcygeus, iliococcygeus, and levator ani) may expand to 259% of their ordinary size at the latest stages of pregnancy and while giving birth through the vagina.

Tips for Slowly Building Back Mileage

Returning to running (or starting for the first time) after having a baby is a gradual journey: it should not be rushed or done all at once. You will have to put in the effort to restore your energy and quickness. This process can take time. Below are X’s recommendations for restoring mileage carefully and prudently.

1. Walk Before You Run

Once you have been given the green light by your doctor and have been feeling comfortable engaging in modest physical activity like walking, gradually begin your running practice. Kelly proposes taking a gradual attitude: “I suggest starting off with a low level (like a course in running 5 km without any issues) and just updating your phase to something more difficult when you are comfortable running it without any issues.”

2. Prioritize Core and Pelvic Floor Strengthening

Building up the core muscles and the muscles in the pelvis area is extremely helpful for getting your body ready to go back to running. Tyra elucidates how the pelvic floor is composed of a set of muscles that form a support from the anterior part of the pubic bone proceeding back to attach to the tailbone.

These muscles play an essential role in controlling the bladder and intestines, providing strength to the core, compromising the anatomy of the organs, contributing to sexual functioning, and aiding in the circulation of the lymphatic system. As you go through the day, those muscles are perpetually adapting to the shift in pressure and the burden being shifted around.

Many moms suffer from urine leakage when doing activities such as running, jumping, coughing and sneezing, but there’s no need to be embarrassed; having better pelvic floor strength will make running more comfortable.

If your muscles aren’t working as they should, it can lead to reduced motion and flexibility, exhaustion, reduced strength, and stress on your joints which can result in deterioration. Irrespective of the type of delivery, pelvic floor dysfunction is a typical occurrence for parents who have just had a baby. Pelvic floor strengthening is only helpful if done correctly. Most individuals require guidance and oversight to effectively execute a proper contraction of the pelvic floor muscles.

Tyra argues that Kegels are a widely known method, but not a remedy for all pelvic issues, and in some cases can even make the situation worse. It is advisable to consult an expert rather than trying to diagnose oneself.

The muscles in your pelvic area serve as the foundation for everything that takes place during a running stride and is therefore essential in each step of the process.

When your foot is placed on the ground, the pelvic floor muscles pull together and shorten (concentric contraction), thus providing support for your abdominal cavity and torso organs. When you leave the ground while running, the pelvic floor muscles extend (undergoing an eccentric contraction).

Collaborate with a pelvic floor physical therapist or look up the most effective pelvic floor workouts for athletes and devote yourself to practising them between having a baby and receiving approval to start running post-birth.

Keep up your workouts after you begin jogging, and add in more core strengthening activities.

3. Test Yourself

You must ask for your OB/GYN’s permission before beginning any postpartum running plan; nonetheless, even once you have the okay, it is smart to check if you are prepared to run.

If you don’t have access to a pelvic floor physical therapist, you may want to take a pelvic floor assessment like this one.

UT Southwestern Medical Centre recommends that you can jog in place for one full minute with no discomfort, as well as complete ten single-legged hops on each of your legs.

Check your progress by doing some single-leg squats while not experiencing any hip pain, and practice 10 “running man” poses per side. This means extending your arm and leg on opposite sides of your body and staying in that position while taking a breath.

Eventually, you should reach a point where you can do 20 repetitions of a single-leg bridge on either side, 20 sit-to-stands, and 20 single-leg calf raises without any discomfort. These small evaluations can make sure your body has recovered enough to cope with the force and power of easy running.

4. Build Up Slowly

You should take your time to steadily increase your mileage and adjust the intensity of running after giving birth, as the postpartum running plan explains.

Getting amped up to start exercising once again is typical, but pushing yourself too far too quickly is a formula for an injury.

It can take quite a while for your hormone levels to get back to their original state, therefore your tendons and ligaments may have little resiliency for a few months, leaving you more prone to getting injured.

Additionally, after taking an extended break, you must allow your body to become accustomed to the strain of running again. No matter how often you ran until you had the baby, it will have been at least 3 months since you were working out.

As a result, the muscles in your body, your joints, bones, and all of the tissues that link them together will have weakened and will need a period to become accustomed to the pressure and challenges of going for a run again.

5. Listen to Your Body

Your body may experience some changes as you begin running again after childbirth, but if you’re feeling intense soreness or pain, don’t keep going. Speak with a medical professional as soon as you can before starting again.

6. Practice Proper Running Form and Breathing

Executing correct movements and breathing techniques while running is essential for regaining fitness levels.

Inhaling through the nostrils and exhaling through the mouth may not provide adequate oxygen when performing aerobic exercises like running, particularly if trying to run quickly or resuming exercise after a break.

To be able to run properly, you need to take in oxygen through a combination of breathing through your nose and your mouth.

Trying deep abdominal breathing can help to make your respiration more productive when running. It is advisable to repeat this procedure multiple times per day when in a reclined position and then proceed to do it when in a seated or upright stance, as it will assist you to take deep breaths while running.

The way you approach running is much more important than your appearance. The way you move your body while running will help ensure a secure and successful exercise session.

In addition to foot placement, the good running technique involves posture, the position of the arms and hands, as well as where you direct your vision while running.

Think about engaging the services of a running coach who can give you the extra support you need to be at ease.

7. Incorporate Cross-Training

No matter what shape you are in and how strong your pelvic floor muscles are, it is vital not to do too much. Consider an interval exercise, moving between walking and running.

Run every other day, with a break in between. On days when you don’t run, you can do yoga, weight-training (which should only begin after 12 weeks and after getting the green light from a doctor), or go for a leisurely walk.

8. Wait Before Breaking Out the Running Stroller

Some mums also take advantage of running as an opportunity to cultivate a connection with their children. It is not advisable to jog with an infant in a pushchair until the infant is at least 6-8 months old and can control its head movement.

Kelly recommends consulting with a paediatrician for any particular worries and suggests that a jogging stroller with a leash would be beneficial. The ‘leash’ is meant to be attached to the stroller and your wrist, allowing you to jog ahead of the stroller and then catch up.

The leash would ensure that you have power over the pram for protection whilst sustaining as standard a jogging posture as feasible.

Postnatal Running Plan

This training program has been created for postpartum women who have an intermediate level of running experience. This is not meant for those who are brand new to running.

You should be able to walk quickly for thirty minutes or longer when beginning this post-birth running program.

Include body-resistance strength activities, including squats, lunges, planks, bridges, and push-ups, as much as you are able, two to three days a week.

Enjoy motherhood and your postpartum running journey. There will be difficulties and successes, tough times and great times. Absorb everything and well done on the arrival of your newborn!

To enhance this postpartum running program, including strength training with our bodyweight exercise routine for runners. Once you have built up your strength, incorporate weight into the same exercises to help you progress.


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