Return to Running Postpartum: A Guide for Moms
Pregnancy and delivery vary significantly for every mom, influencing the timeline for returning to running. A thoughtful recovery approach is crucial for a safe and enjoyable return to your fitness routine. Below are some general guidelines to help you make your comeback to running.
Reconnect with Your Core and Pelvic Floor
Before diving into high-impact activities, prioritize reconnecting with your core and pelvic floor. These areas are the foundation for strength and stability after childbirth. Gentle breathing exercises, pelvic tilts, and diaphragmatic breathing are great places to start.
Build Strength in Your Hips and Pelvic Floor
A strong base is essential for handling the physical demands of running. Strengthen your hips and pelvic floor by incorporating these exercises into your routine:
- Squats
- Sumo Deadlifts
- Hip Bridges
- Step-Ups
These movements target key muscles, ensuring your body is prepared for high-impact activity.
Retrain Your Body for Impact
Running is a high-impact, single-leg activity that requires strength, balance, and stability. Gradually retrain your body to handle impact by practicing these single-leg exercises:
- Single-Leg Box Squats
- Single-Leg Bridges or Romanian Deadlifts (RDLs)
- Single-Leg Calf Raises
- Step-Downs (to improve knee stability)
Once you’ve mastered these, progress to small hops and eventually single-leg hops to prepare for the demands of running.
Tips for Returning to Running
When you’re ready to lace up your running shoes:
- Start Slow: Keep the distance short and run in intervals. For example, alternate one minute of running with one minute of walking.
- Shake It Out: After your run, take a moment to shake out tension and return to a neutral position.
- Focus on Form: Maintain short strides and a slight forward lean to help reduce pressure on the pelvic floor.
Closing Thoughts
Returning to running postpartum is a journey that requires patience, persistence, and adaptability. Every mom’s experience is unique, so listen to your body and progress at your own pace. If you need extra guidance or support, APEX Performance Wellness & Rehab is here to help. With customized fitness plans and expert coaching, we’re ready to assist you in building a strong foundation for a successful return to running.
By focusing on strength, stability, and gradual progress, you’ll not only enjoy running again but also support your postpartum recovery every step of the way.
Ready to chart your comeback story? Contact us today and let’s get started!
Previous Blogs
Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice
Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice At APEX PWR in Tigard, OR, we see it all the time: well-meaning people telling pregnant women to “take it easy” and avoid challenging exercise. “The uncomfortable truth is that this outdated mindset is robbing mothers and babies of life-changing health benefits.” Dr. Nick, MD,
Knee Pain When Running: Causes, Treatment, and Prevention in Tigard, OR
Knee Pain When Running: Causes, Treatment, and Prevention in Tigard, OR Knee pain is one of the most common complaints among runners. Sometimes it feels like a dull ache under the kneecap. Other times it shows up as sharp pain on the outside or front of the knee. If you’ve ever asked yourself, “Why do
How to Treat Shin Splints: Causes, Prevention, and Treatment Options
How to Treat Shin Splints: Causes, Prevention, and Treatment Options Shin splints (also called medial tibial stress syndrome) are one of the most common injuries in runners, athletes, and even recreational walkers. They show up as a dull, aching pain along the front or inside of the shinbone and can derail your training goals if