After giving birth, a lot of the things that you did before you were pregnant may seem impossible to get back to, especially something like running. You may be experiencing pain, weakness, incontinence, or a mixture of these symptoms which are limiting you from returning to running. You also may have a heavy baby that keeps you busy every second of the day which doesn’t give you a lot of time to build up your strength!
Returning to running after pregnancy can seem very difficult, however with a gradual increase in your activity and strength, it can be one of the best things for you. Studies have shown improvements in an individual’s heart and lung health, a reduction in incidence in diabetes, and stronger joints. It is also known to lead to an improvement in mood and anxiety (NHS Health Scotland, 2022). There is also evidence to suggest that particularly in the postpartum period, running and exercise can lead to better physical and psychological well-being, along with having a lasting positive influence on your child, leading to them having a greater instance of participation in exercise long-term (Larson-Meyer, 2012).
So, how can you get from giving birth to being able to run a 5k?
It is ideal to wait at least 3 months postpartum to try running again, and in that 3 months strengthening and preparing your body again for running is vital. It is important to note that everyone is different, and every pregnancy and birth is different, so the timelines and abilities can vary for everyone. It can sometimes take up to 6-12 months to be fully able to run without difficulty. It is always best to check in with your midwife, doctor, or pelvic health physiotherapist to know when you specifically are ready for these steps and to make sure you are doing them safely.
Here is a general breakdown of some things to consider when looking to get back into running:
1st month:
Initially, after you give birth, you will need to take some time to rest and recover and get used to some of the changes that have happened to your body. As you start to feel better, you can begin gentle pelvic floor exercises, which you may have been taught during your pregnancy by your pelvic floor physiotherapist. You can then progress with some gentle core exercises, and these will vary depending on whether you have had a c-section or vaginal birth. You should speak to your midwife or doctor about when it is safe to begin these. You can also enjoy daily walks, to help kick-start the cardiovascular system and get your legs moving. As you get stronger in this first month, your therapist may suggest some gentle functional exercises such as squats or lunges if it is appropriate.
2nd month:
You can start building up your cardiovascular tolerance by increasing your walking or looking to start static gentle cycling if sitting on a bike seat is appropriate for you. You can also build up your pelvic floor, core, and functional exercises to make them more difficult. This is best done with someone to help guide you, to ensure you aren’t pushing yourself too much.
At around the 6-week point, you can start your scar mobilisation for either your c-section or perineal scars. This can be helpful to reduce the size and tension around the scars and to improve the healing process.
3rd month:
If all wounds have healed well, you can now start gentle aerobic exercises such as swimming or increased cycling. You can also continue to build up your pelvic floor, core, and lower limb exercises. This month is all about preparing your body for trying a run soon.
Before trying a run it is important to make sure your pelvic floor has recovered well from pregnancy and birth, and that you are not struggling with any incontinence, pain, or weakness, as these things can mean your body isn’t quite ready yet. You may need a bit more time and a more specific strengthening program to get you back to where you want to be. Your pelvic floor physiotherapist can help you identify any barriers to running and address them so you can get back out there and enjoy yourself.
Once your body has had the appropriate strengthening and build-up to a run, you may enjoy trying a gentle program to return to ensure everything is feeling good. There are many different gentle programs to assist you in returning to running, and you can find some of these through your pelvic health physiotherapist, or by looking on the NHS website for advice.
To learn more about how to structure a return to running program post-partum or to learn more about our Pelvic Health Service and more, please follow the link provided.