How to Safely Return to Run Postpartum
Are you itching to lace up your running shoes after having a baby and just don’t quite know where to start?
Getting back into running after having a baby can feel exciting and also a little overwhelming. Whether running was a regular part of your life pre-pregnancy or you’re just starting out, it’s important to set a strong foundation so your body is prepared for the focus placed on it when running. Here, we’ll discuss general timelines, criteria, and what to watch for as you get back to running.
Medical Clearance: A Starting Point, Not the Finish Line
During pregnancy, your muscles, ligaments, and joints – especially in the pelvic area, back, and lower body – adapt in remarkable ways to support the weight and size of your growing baby. Because these areas need time to recover and rebuild strength, it’s recommended to wait 3 to 6 months before starting a return to running program or other high-impact activity.
Crossed the 3-6 month mark and been given the clearance to begin? Exciting news! Careful though, while this is an essential first step, it doesn't necessarily mean you're ready to sign up for the next 5K. Medical clearance often indicates that your body is healing well, but it doesn't assess specific functional movements or readiness for high-impact activities. And even if you're eager to hit the pavement, it's crucial to approach running with patience. Jumping back into your pre-pregnancy routine can increase the risk of injury or exacerbate postpartum conditions.
Most women receive the green light for gentle exercise at 6-8 weeks. This is a great time to book an appointment with a pelvic health physical therapist. They’ll help you to address any areas of concern so that once you receive the green light, you’ve already laid the groundwork for a successful return to running. And if you’ve received the medical clearance but haven’t hit a few important markers in strength and load-tolerance (your body’s ability to absorb impact without symptoms), they’ll be able to guide you through the right exercises to get there.
Are You Ready to Run?
Before getting the okay to lace up your running shoes, here are some of the criteria a pelvic health physical therapist might look for to see how prepared your body is to handle the load and impact of running:
Brisk walking: 30 minutes
Single-leg balance: 10 seconds each side
Single-leg squats: 10 reps each side
Jog in place: 1 minutes
Forward bounds: 10 reps
Single-leg hops: Can you do 10 hops on each leg without instability?
Single-leg running man: Can you perform 10 on each side?
Single leg calf raises: 20 each side
Single leg bridge: 20 each side
If you can complete these movements without pain, leakage, or a sense of heaviness, it's a great sign!
Red Flags to Watch For
As you ease back into running, staying attuned to your body's signals is important. You might have gotten a rotten night of sleep, not eaten well, had to pick up the car seat a few too many times, or any of the other daily curveballs life throws your way.! If you’re not feeling the run that’s prescribed for that day, or you notice something feels a bit off - give yourself the grace to take the rest. A pelvic health physical therapist can make sure you’re in a good place to start running but no one can feel what’s going on in your body but you. It’s important to be mindful of:
Urinary or Fecal Leakage: Involuntary leakage during activity.
Pelvic Pressure: A feeling of heaviness or bulging in the pelvic area.
Pain: Some muscle soreness is expected as you return to running, but watch out for any pain, especially in your hips, back, knees, or pelvic region.
Fatigue: Excessive tiredness that doesn't improve with rest.
Bleeding: Any changes or new bleeding.
Constipation or difficulty urinating: Feeling like you’re straining on the toilet can be a sign of pelvic floor dysfunction.
Pain with sex: This also can be a sign of pelvic floor dysfunction. It’s common, but not normal!
Experiencing one or some of the above symptoms doesn't mean you can't return to running or need to stop altogether; it simply indicates that your body may need more time and targeted support to recover fully. Talk with your pelvic health physical therapist to get the best plan for you.
Embracing the Journey
Returning to running postpartum is not a race. Your body went through a lot of change with pregnancy and it took some time to get there: nine months of getting there. So remember that you won’t get back to running overnight, and that’s okay! Celebrate the small wins along the way and with a little patience, you’ll find your stride soon enough.
If you’re looking for personalized support to guide your return to running, I’d love to help. Let’s rebuild your strength and confidence in your body so you can hit your running goals safely! Book a session with mvmt·ology today!