5 Keys for Getting Back to Running After Having a Baby: A Guide for New Moms
Ready to lace up those shoes again after you’ve had your baby? Getting back to running postpartum is an exciting milestone; it’s also a process that requires more planning than you might think. Here are 5 key ways to help you ease back into your running routine safely and confidently.
1) Focus on your breathing: One of the key muscles to reconnect with postpartum is the respiratory diaphragm. During pregnancy, the diaphragm moves up towards our rib cage to allow room for the baby in the abdominal cavity. With baby nudged right up underneath your rib cage during pregnancy, it’s common to develop an upper chest pattern of breathing. Your body then “forgets” how to properly use your deep abdominal breathing muscles, such as your respiratory diaphragm. One of the earliest exercises to work on postpartum is deep breathing, to restore the normal length of the diaphragm, by moving through its full range of motion. This will translate into stronger lungs for endurance training down the road in preparation for when you’ll be breathing heavier when you start running!
2) Be patient!: Embrace the journey, one step at a time, and recognize that progress isn’t always linear. It’s best to start with short walks and gradually ease into short intervals of running and walking. Gradually increase your running time as you become more comfortable, and don’t expect to be running at your usual pace initially. Make sure to listen to your body along the way and celebrate every small milestone. Recognize that you may have days where your body feels better than others, so set yourself up for success by not setting a strict timeline on your return to run plan. Stop if you’re experiencing any of the following symptoms including but not limited to: leaking while running, pelvic floor heaviness, difficulty emptying your bladder, or increased urgency.
3) Schedule an assessment with a Pelvic Health Physical Therapist: Think of your pelvic health physical therapist as your postpartum running coach! At Sisu Boston, our running and pelvic floor specialists can offer personalized advice to make your return to running smoother. Don't hesitate to reach out for guidance tailored to your unique needs. Not everyone is starting at the same level of fitness, and we can tailor a return to run program to your specific strengths and weaknesses.
4) Strength Training is key: Let's talk strength training! It's not just about lifting weights; it's about building a strong foundation for your body. Focus on exercises that target your core and pelvic floor muscles. These will help prevent injuries and improve your overall stability as you get back into running. Pelvic floor physical therapists can help you figure out how and what to start with if you’re unsure!
5) Cross-train: Doing non-impact activities such as swimming or elliptical training can be beneficial to increasing your cardiovascular endurance and lung capacity. You can do these as a precursor to starting your running plan, or as an active recovery day between running workouts. This will ensure that your bones, tendons, and ligaments are getting enough time between running days to recuperate appropriately.
If you’re not sure how best to get started returning to running, make sure to reach out to a trusted pelvic physical therapist who can help. Sisu Boston pelvic physical therapists can assess your muscle strength, mobility, and readiness to ensure an injury-free return! Importantly, you shouldn’t be trying to run if you have any leakage, pelvic heaviness, pain or any other out of the ordinary symptoms.
More questions or want to get started? Contact Sisu Boston Physical Therapy and Performance to schedule your FREE 15 minute discovery call today!
