Running is commonly one of the first types of exercise women resume in postpartum. Running is a single leg impact activity, that has demands on your core and pelvic floor – which have all been affected during birth! It deserves guidance as running is started in postpartum!
Keep in mind, this is general and not specific to you and your birth. Every birth will have a different postpartum recovery, give yourself the grace you need to navigate this. You may be ready for more sooner, or you may need more rest. Any place on this spectrum is okay! This progression is a general run through of a few (out of many) things I think about when helping a postpartum woman return to running. Some women feel ready to start running as soon as 4 weeks postpartum, most typically wait until 12-18 weeks postpartum or longer. I love for my clients to be able to do a short return to impact strength + plyometric program first – even if it is only 4-6 weeks long.
Before resuming running: Ideally you are able to walk for 30+ minutes at a brisk pace without any pain, discomfort, or increases in postpartum bleeding. Again, I prefer that people have done some sort of resistance training program, even if only 4-6 weeks.
Testing running out: Before lacing up your running shoes – try a short testing series a day or two before:
- A brisk 15-20 minute walk
- 1 minute of jog in place
- 20-30 double leg pogo jumps
- 10-15 single leg pogo jumps
See how your body feels during and after this – if you have any pain, discomfort, leaking, heaviness, or other symptoms – you may need more time or a plan!
Weeks 1-2 Runs: Start slow! Even if you ran the day you gave birth, plan on a gradual return. Start by performing 3-5 sets of 1 minute run, 2-3 minutes of walking. Perform this 2 times per week.
Weeks 3-5 Runs: The following weeks, add 1 minute of running per set as long as you have no symptoms. You can also add a set. Gradually decrease walking time to 1-2 minutes. Example – Week 3: 3 minute run, 2 minute walk 4 times. Week 4: 4 minute run, 2 minute walk 4 times. Week 5: 4 minute run, 1 minute walk 4 times. If all is feeling good – once you are running 5+ minutes at a time – you can switch to mileage! From there, you may be able to start adding .5 to 2 miles per week depending on your prior experience with running.
A gradual progression is key to returning to running (and all activities in postpartum). If you are feeling exhausted, more than mildly sore, or notice an increase in red bleeding – those are all signs that you are doing too much too soon after birth. Remember, you have a significant internal wound you are trying to heal! As well as navigating life with a newborn, potentially building your milk supply, and other demands on your energy! If you start to notice pelvic health concerns in your return to run – that can be a sign to scale back or to reach out for help!
If you need more guidance or have questions – schedule a free consult call! I am always happy to provide guidance.
With peace and love,
Dr. Ellyn Halley, DC