Returning to running after having a baby

One of the questions we get asked most often when patients come to see us for a postnatal check-up is “When can I return to running?” Unfortunately for postnatal women, there’s no black and white, definite answer. There are a lot of factors we need to look at to make sure you can return to running SAFELY! Putting too much stress on your body too early can lead to delayed recovery, injury and pelvic floor issues, so its best to take a slow, safe and steady approach to getting back to running after you have had a baby.

According to research, you shouldn’t start running again until at least 3 months postpartum (and that could be more like 6 months depending on how your body is recovering). But don’t give up hope - that doesn’t mean you can’t do anything before then! Use those first 12 weeks to build a good foundation which may help to make your return to running smoother – regain your core strength (and work on your abdominal separation if you have one), strengthen your pelvic floor, walk to regain some fitness and start some strengthening, balance and stretching exercises.

So how can Bump Physio help you get back to running?

1. Come in for a check up with us.

We will look at a few things, such as abdominal separation, how strong your pelvic floor is, and discuss any other aches or pains you might be having. We will chat to you about how your birth went – factors such as csection vs vaginal delivery can sometimes play a part in your recovery – and talk about other factors that could be having an affect on your body right now, such as breastfeeding and your mental health

2. Home based exercise program

We will give you a series of exercises to do at home. These will cover specific things you need to be able to run again – core strengthening, squats or lunges, and balance / control work. We will tailor the program to suit your needs and abilities, and progress you at regular intervals as you improve. It’s also going to be really important to strengthen that pelvic floor! Before running again, you will need to be able to draw up and hold a pelvic floor contraction for at least 8-10 seconds several times in a row, plus be able to do fast, strong contractions (like the pulses we do as part of our pelvic floor routine in pilates)

3. Gradual return to running

Once you’ve met a few criteria and we feel confident that your body is in a great place to get back into running, you obviously won’t be getting straight back into 10km runs! We will help you plan how to start off slowly and progress to build back up to your goal distance (and / or speed) - we want to help you set goals that are achievable and realistic. We can also chat to you about where you should be running – it’s usually best to start off on flatter, softer surfaces.

What else do you need to consider before returning to running?

Our bodies change so much when we have babies. Did you know some women’s feet grow and don’t go back to their pre-pregnancy size? So it’s definitely worth getting fitted by a professional to make sure you are wearing appropriate shoes. A good supportive sports bra is also essential, and you may also want to consider some supportive or high-waisted active wear. SRC (who have a range of pregnancy and postnatal support shorts and leggings) have recently released Sports Leggings which are designed to provide great support when you get back into exercising. As stockists of SRC products, Bump Physio can help you if you need fitting or advice on their products

Have you had a baby recently or would you like to get back into running? Contact us to book in an appointment with one of our qualified physiotherapists. Want to get back into another form of exercise that’s not running? F45? Crossfit? Netball? We can help with all of that too!