Consider getting back into running after giving birth? Look no further. Postpartum running can be an exciting and rewarding way to regain physical fitness after giving birth. However, it is important to set yourself up for success and avoid potential injuries or setbacks. In this blog post, we’ll explore the intricacies of resuming your running routine after pregnancy, and its associated benefits.
We’ll start by discussing the importance of understanding postpartum running and its unique challenges. Next, we’ll explore the numerous benefits that come with incorporating running into your post-pregnancy life. We will then provide guidance on how to prepare for a safe return to running, including advice for new moms for pelvic floor health and diastasis recti.
By following these expert recommendations, you can confidently work towards achieving your personal running goals while prioritizing your overall health during this transformative time in your life.
Understanding Postpartum Running
First of all, an important piece of advice for new moms is to regain strength and maintain overall health after giving birth. Postpartum running is a great way to achieve that. No fancy equipment is required. Before returning to running, it is important to understand the basics of postpartum running so you can prevent common injuries and ensure a safe return to physical activity after giving birth.
Advice for New Parents on When to Start Postpartum Running
As a general rule of thumb, it takes 6-12 weeks for your body to heal and recover from the birth. Make sure you give your body sufficient time for recovery especially if you underwent cesarean. This is to ensure that you reduce and prevent the risk of common injuries listed below.
Common Injuries in Postpartum Running
New mothers may experience various injuries while running due to changes in their bodies during pregnancy and childbirth. Some common postpartum running injuries include:
Pelvic floor dysfunction
With the release of relaxin hormone during pregnancy, this can cause weakening of the pelvic floor. Hence, you may experience pain, lack of control or even discomfort during exercise.
During pregnancy, diastasis recti happen when the abdominal muscles separate, causing a gap in the middle of your abdominal muscles. This can cause instability and lead to lower back pain while running.
During pregnancy with hormonal changes in the body, that can cause ligaments around the knee joint to loosen, increasing the risk of injury while exercising. The additional weight from pregnancy itself can increase the load on the knee leading to a knee pain.
First Time Mom Tips on Preventing Injuries During Postpartum Running
In order to reduce the risk of injury while transitioning back into running after giving birth, consider the following measure:
Ease into it
Slowly get back into running. Start by doing low impact activities like walking. Get yourself back into a routine of regular exercise before progressing gradually towards more intense workouts such as jogging or sprinting.
Prioritize pelvic floor exercises
Practice pelvic floor exercises to improve strength and control. As you regain strength in your pelvic floor muscles, they will be more equipped to support your body as you resume high-impact activities like running.
Listen to your body
If you experience uneasiness or discomfort while running, listen to your body and stop right away. You may want to get advice from a professional with expertise in postpartum care before beginning again.
Taking the time to understand the basics of postpartum running can help new mothers safely return to their favorite form of exercise while reducing the risk of injury. By easing into workouts, prioritizing strength training, and listening closely to your body’s signals, you’ll be well on your way toward enjoying all the benefits that come with postpartum running.
Understanding postpartum running is a critical part of any mother’s journey back to physical fitness. With the right knowledge and guidance, mothers can safely reap the benefits of running after childbirth. Now let us look at some of those advantages in more detail.
Benefits of postpartum running
Postpartum running offers numerous physical and mental benefits for new mothers, helping them regain their strength, endurance, and overall well-being after giving birth.
One of the reasons many returns to postpartum running is to burn more calories and lose weight. Running is a simple and great way to get started.
Maintain well being
As a new mom, it can be stressful trying to work out what to do with your newborn. A great advice for new moms is to ensure you maintain your mental wellness. Postpartum running releases endorphins, which produces happy hormones. This is an effective way to combat postpartum depression.
Bonding with your baby
Taking your baby outdoors is a great way to bond with your little one. This is also a great way for your baby to learn about the environment around them. Furthermore, postpartum running with your baby in a pram is a great way to add resistance to your exercise routine.
Take this Advice for New Moms and Ease Yourself Back into Postpartum Running
Overall, incorporating postpartum running into your routine offers numerous benefits that contribute to a healthier lifestyle after giving birth. By engaging in physical activity such as postpartum running, you can better equip yourself to face the challenges of being a new parent.
As a new mom, you may be overwhelmed with the new experiences and things you need to learn. To ensure you maintain optimal physical, mental and emotional health, prioritize self-care. As your body recovers from giving birth, slowly get yourself back into physical activity.
This will help you stay healthy, lose weight and optimize your well-being. My final advice for new moms is to be kind to yourself and enjoy your new journey.
Jamie is a mother of 3 with a passion for healthy living and sustainability. She belives in making conscious choices, staying healthy and adopting sustainable practices to reduce impact on our world. Jamie shares her knowledge and extensive research on these topics through her blog; The Babies HQ.