How to Return to Running Post-Partum

Getting Back to Running Postpartum

With Mother’s Day just around the corner, we want to shed light to help moms that run get back on the trail postpartum. This blog will cover special considerations for moms, examples of exercise progression, and how to get back to running postpartum.

It’s important to remember that going through childbirth is just as impactful as going through a major injury like tearing an ACL. New mothers need to take time to heal and rest. If proper care is not taken when getting back into exercise, women may have trouble recovering, and therefore lengthen the process of healing. We need to start giving pregnancy and childbirth the same level of consideration for recovery that we do for ligament, tendon, nerve and muscle injuries around the body. The guideline recommends that postnatal women wait until at least 12 weeks prior to planning a return to running. This timescale is advised as a guide rather than prescriptive cut off.

Postpartum Pelvic Health

One of the greatest considerations for women postpartum is pelvic health. Pelvic health refers to the function and wellbeing of the muscles, organs, nerves and connective tissue in the pelvic region.

Childbirth greatly affects pelvic health.. The levator hiatus widens during pregnancy and increases significantly during vaginal birth. Recovery time for the tissues is understood to be between 4-6 months (Shek et al.2010, Stær-Jensen et al. 2015), well beyond the traditional concept of full recovery by the 6-week postnatal check. To reinforce this, if we consider caesarean section deliveries, we understand that abdominal fascia has only regained just over 50% of original tensile strength by 6-weeks post abdominal surgery and 73%-93% of original tensile strength by 6-7 months (Ceydeli et al.2005). Often for litigation purposes, the 6- week milestone is one that serves as a tick box confirming readiness and suitability to return to an exercise class, sporting activity or elite training. The healing process, however, extends well beyond this, and it is essential that the narrative on this subject changes and adapts to better serve our sporting women.

Postpartum Exercise

When starting an exercise routine after having a baby, mothers need to take it slow. Listen to your body and consult with your doctor throughout the process. If anything feels uncomfortable or painful, stop and reevaluate. Only advance to the next level of exercise if your body is ready.

Weeks 0-2: Pelvic floor muscle strength, basic core exercises, walking.

Weeks 2-4: Walking, pelvic floor muscle rehab, introduce squats and lunges.

Weeks 4-6: Low impact exercise (static cycling), low-impact cross training.

Weeks 6-8: Power walking, increase low impact exercise, add dead lift, add resistance to lower limb and core

Weeks 8-12: Introduce swimming, spinning if comfortable (depending if lochia stopped and wound healed)

Weeks 12 and beyond: Graded return to running, consider a running coach. modify according to signs and symptoms.

Why Work with a Coach

As women get back into running postpartum, working with a running coach and physical therapist can help keep your progress and healing on track. A coach or physical therapist can recommend exercises to restrengthen key muscle groups, and ensure the patient is not overworking themselves.

Considerations When Returning to Running

The above guide is often used by physical therapists and medical professionals to help women determine whether it is safe to resume running. While it is recommended that women three months postnatal before running, some women may need more time to recover. It is important to complete a screening before running, and to ensure that each individual is truly ready and properly healed.

For more personalized assistance, contact us for a consultation.