Congratulations, new mama! You’ve embarked on one of life’s most incredible journeys—motherhood. Now that you’ve welcomed your bundle of joy into the world, you might be itching to hit the pavement and resume your pre-pregnancy running routine. But before you lace up those sneakers and sprint off into the sunset, let’s talk about how to ease back into running after giving birth.
Transitioning Back to Running:
Transitioning back to running postpartum requires patience, strategy, and a hefty dose of self-compassion. Your body has been through a remarkable transformation, and it’s essential to honor its needs as you gradually reintroduce physical activity. Here are some key strategies to guide your journey:
1. Listen to Your Body:
Your body is your best guidepost as you navigate the postpartum period. Pay attention to how you feel physically and emotionally during exercise. Start with gentle activities like walking or light jogging and gradually increase intensity as you feel ready.
2. Pelvic Floor Health:
Pregnancy and childbirth can take a toll on your pelvic floor muscles. Before hitting the pavement, incorporate pelvic floor exercises like Kegels into your daily routine to strengthen this vital area. Consult with a pelvic health specialist if you experience any discomfort or urinary leakage during exercise.
3. Supportive Gear:
Invest in supportive gear, including a high-quality sports bra and properly fitted running shoes. A good sports bra provides essential support for your changing breasts, while well-fitted shoes can help prevent injuries and provide comfort during your runs.
4. Start Slowly:
It’s tempting to jump back into your pre-pregnancy running routine with gusto, but it’s essential to start slowly to avoid overexertion and injury. Begin with short, manageable runs interspersed with walking breaks, and gradually increase your mileage and intensity over time.
5. Stay Hydrated and Nourished:
Hydration and nutrition play a crucial role in postpartum recovery and exercise performance. Drink plenty of water throughout the day, especially if you’re breastfeeding, and fuel your body with nutritious foods to support energy levels and muscle recovery.
6. Incorporate Strength Training:
In addition to running, incorporate strength training exercises into your routine to build muscle strength and stability. Focus on exercises that target the core, hips, and legs to improve running performance and reduce the risk of injury.
7. Rest and Recovery:
Don’t underestimate the importance of rest and recovery in your postpartum fitness journey. Aim for adequate sleep, listen to your body’s cues for rest, and incorporate active recovery activities like yoga or gentle stretching to promote muscle recovery and reduce stress.
Returning to running after pregnancy is a journey filled with challenges, triumphs, and countless rewards. By listening to your body, prioritizing pelvic floor health, investing in supportive gear, starting slowly, staying hydrated and nourished, incorporating strength training, and embracing rest and recovery, you can safely and effectively reclaim your love for running while honoring your postpartum body.
Remember, every woman’s postpartum journey is unique, so be kind to yourself and celebrate each milestone along the way. Lace up those sneakers, mama—you’ve got this!
Ready to reclaim their love for running! Dive into our comprehensive survival guide for peak performance running and discover expert tips and strategies tailored specifically for your post-pregnancy journey. Lace up those sneakers and join us on the path to fitness and empowerment—click here to read now!
References/Citations:
- American College of Obstetricians and Gynecologists. (2015). Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion Summary, Number 650. Obstetrics & Gynecology, 126(6), 1326–1327. https://doi.org/10.1097/aog.0000000000001214
- Artal, R., & O’Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6–12. https://doi.org/10.1136/bjsm.37.1.6
- Bo, K., Artal, R., & Barakat, R. (2016). Exercise and pregnancy in recreational and elite athletes: 2016 evidence summary from the IOC expert group meeting, Lausanne. Part 1—exercise in women planning pregnancy and those who are pregnant. British Journal of Sports Medicine, 50(10), 571–589. https://doi.org/10.1136/bjsports-2016-096218