Postnatal Exercise: How Soon Can I Return To Running?

Welcoming a baby into the world is a life-changing experience, and for many new mums, getting back into shape can be an important part of recovery, both physically and mentally. If you're an avid runner, you might be wondering, “When can I lace up my trainers and hit the road again?”

Let’s dive into the details of postnatal exercise, specifically running, and what you should know before starting.

Listen to Your Body First

Before you even think about running, it's essential to give your body time to heal. Pregnancy and childbirth are significant physical events, whether you had a vaginal delivery or a C-section. It’s easy to feel pressure to “bounce back” after giving birth, but recovery is your first priority. So, when is it safe to start running again?

Wait at Least 6 Weeks (But It Could Be Longer)

Most healthcare providers recommend waiting at least six weeks after childbirth before engaging in high-impact exercise like running. This guideline applies to vaginal deliveries, and for those who’ve had a C-section, the wait could extend to eight to twelve weeks.

However, every body is different. You may feel ready to return sooner or need more time depending on your fitness level before pregnancy, the type of delivery you had, and how your recovery is progressing. Always consult your healthcare provider before returning to any intense activity.

Start Slowly

Even if you were running right up until your due date, childbirth changes things. Your pelvic floor muscles, which support your bladder and other organs, have worked hard during pregnancy and labour. Jumping straight into running could strain these muscles further, increasing the risk of injury or complications like incontinence.

Start slow with low-impact activities like walking or postpartum-specific exercises to strengthen your core and pelvic floor. Pilates and yoga are excellent choices to help build stability and restore strength. You can gradually increase the intensity before diving back into running.

Signs You’re Not Ready

While you might be keen to return to your regular running routine, your body will give you signals if it's not quite there yet. Here are a few signs to look out for that indicate you should hold off:

• Pelvic pain or pressure: This could be a sign that your pelvic floor isn’t ready for high-impact activities.

• Urinary leakage: Leaking when you exercise (or even sneeze or laugh) may indicate weak pelvic floor muscles.

• Abdominal pain: If you experience pain around your C-section scar or the abdominal area, it’s a sign to ease back.

• Heavy bleeding: Any increase in postnatal bleeding after exercise means your body needs more rest.

How to Ease Back into Running

Once your doctor gives you the green light, how you approach running post-pregnancy is crucial. Here's a simple guide:

1. Focus on Strength First: Spend a couple of weeks doing pelvic floor and core-strengthening exercises. Strengthening your body will help prevent injury and ensure you’re stable while running.

2. Walk, Don’t Run (At First): Start with brisk walking, and then gradually introduce short intervals of running. A good starting point is 1 minute of running followed by 2 minutes of walking. As you feel stronger, you can increase the running intervals.

3. Pay Attention to Your Body: Don’t push yourself too hard. You might feel great one day and need more rest the next. Be flexible and listen to your body.

4. Get Proper Support: Your body has changed during pregnancy, so make sure you have the right gear, like a supportive sports bra and comfortable running shoes. Your feet might have changed size or shape, so a fresh pair of trainers might be necessary.

Benefits of Postnatal Running

Getting back into running post-pregnancy has plenty of perks beyond just fitness:

• Mental Wellbeing: Running can boost your mood and help combat postnatal blues or anxiety by releasing those feel-good endorphins.

• Energy Boost: Though sleep deprivation is common in those early months, regular exercise can actually help increase your energy levels.

• "Me Time": Running can give you a much-needed mental break and some time to yourself, which is often a luxury when you're a new mum.

When to Seek Help

If, after a few months, you're still struggling with pain, discomfort, or pelvic floor issues, it’s essential to seek professional help. A women's health physiotherapist, like our very own Gemma, can assess your body and give you personalised exercises to aid recovery.

There’s no rush to get back into running post-pregnancy, and every mum’s journey is different. Listen to your body, start slow, and give yourself the grace to rest and recover. When the time is right, you’ll be back on the road stronger than ever! Whether you’re running to clear your mind or to reclaim your fitness, the most important thing is to prioritise your health and well-being. Happy running, mum!