Return to Running Postpartum Guide
A few weeks ago I put out my Return to Running Postpartum Guide! I use this outline when working with women postpartum who are hoping to either return to, or begin, running after baby.
I will go over a summary of each section, but if you would like the full guide, head back to the homepage and receive it for FREE.
Timeline
It is suggested that you wait at least 12 weeks (about 3 months) postpartum before returning to running.
That, of course, does NOT mean you aren’t doing anything to prepare in the meantime (I will dive into that more below).
For some it takes longer, but regardless of where you feel your fitness level is, from a healing perspective it is best to wait.
Medical Clearance
You will likely get “return to activity” clearance from your OB at your 6-week postpartum appointment. This can leave you feeling quite unprepared, confused, cautious, or overly ambitious in regards to movement. This clearance, however, is important to receive prior to beginning formal exercise as there may be other medical factors that need to be taken into consideration. A few reason you may not be cleared for exercise include prior medical diagnoses, medications, and/or difficulties during labor/delivery.
Moral of the story, be in communication with your doctor in regards to activity level.
Symptom Management
For the most part, I don’t suggest you progress towards running until the following potential symptoms are resolved. These symptoms are signs that you
May still be healing
Have pelvic floor inefficiencies, weaknesses, tension
Are not able to manage daily impact/activity appropriately
Symptoms to be conscious of
Urinary incontinence (leakage)
Bowel incontinence (leakage)
Pain with sex (not an absolute contraindication, ideally should be discussed with a pelvic floor PT)
Pelvic pain
Low back pain
Hip pain
Bleeding
Heaviness/bulging at or near your vaginal opening
Physical Screen
This screen should be done by a postpartum movement specialist, such as a physical therapist. During the physical screen, the practitioner should look at
Full body strength
Full body mobility
Full body flexibility
Breathing
Walking or Running form assessment
Soft tissue assessment (ie muscle tension, tissue length, scar mobility)
Movement Screen
There are certain activities and movements I would like to see patients be able to perform prior to returning to full impact running. These movements assess ability to absorb impact appropriately, single leg stability, functional strength, endurance, and coordination. They should be completed without symptom provocation.
Walk for 30 minutes
Single leg squat
Single leg bridge
Running man
Jog in place
Forward hop
Lateral hop
Forward jump
Smart Progression
Once the above criteria has been met, you may be ready to begin a smart progression back to running! Hooray! Progressing appropriately will be well worth it, I promise.
Step 1: Walk-run
Step 2: Progress distance
Step 3: Progress speed
Walk-run: An example would be to begin with 3 minutes walking, 1 minute jogging, repeat 5x. From there, each week you may start shortening the walk and increasing jog time until you are jogging for your desired distance.
Progress distance: If you are then hoping to progress to further distances, you can do this by adding 0.5mi/week initially. Keep your pace conversational (about 3-5/10 effort).
Progress speed: Once you have reached your distance goals, you may begin incorporating some speed efforts, such as intervals. Begin with shorter intervals, working around 6-7/10 effort.
* Note that these progressions assume you are not having any onset of symptoms. Additionally, this is not specific for race training. I do not suggest that you begin your return to running program by training for a specific race.
* Until you reach speed progressions, all running should be done at a easy-moderate conversational pace.
Additional Considerations
Breathing techniques with activity
Fitness/activity level prior-to, during, and immediately following pregnancy
Physiological health (such as postpartum depression, anxiety, difficulty with body-image)
Diastasis recti
Scar mobility (post-cesarean)
Breastfeeding
Supportive clothing
Sleep
Nutrition
Conclusion
I hope this snippet of the guide was helpful and gets you feeling excited and more prepared for your journey back to running! Reach out with other questions, concerns, thoughts you may have on the topic. I love talking about all things running-related.
