During my third pregnancy in 2014/2015 I approached running during pregnancy very differently and used these guidelines for a much healthier pregnancy and a quicker return to running postpartum.
I’ve returned to running after pregnancy three times now and each time I come back faster, but that’s not before a few bumps (err…should I say leaks) in the road. Returning to running after pregnancy is dependent on the individual, but there are a few guidelines that are applicable to everyone. Here’s what I’ve learned:
BIg Lake Half Marathon, NH 2010. My first race after having my daughter, Sophia. Five months postpartum.
Take it Slow.
I was incredibly eager to return to running after the birth of my son Jack. My labor had been natural and uncomplicated and I believed I was ready to run at 4 weeks post-partum. It turns out I was not. I had deemed the suggested “six week” recovery time period was antiquated and not applicable to me, someone who is “fit”. But I really did need those six weeks and maybe even more, before I got back into running. Give yourself time to heal and recover completely from whatever type of birth you have. Focus more on strength training and give the high impact cardio a break. It was six months before I felt like I could start training the way I wanted to, which is when I started track and tempo workouts.
See a Pelvic Floor Specialist.
If you want an accurate assessment of your pelvic floor health see a physical therapist who specializes in pelvic floor rehabilitation. They will help you determine if you’re ready to run or not. Seeing a pelvic floor specialist gave me the tools I needed to help rehab and repair the damage caused by labor and delivery. Once I had a specific exercises I was able to work on strengthening areas that were weak.
Don’t Set Time Goals.
If you’re competitive setting time goals can force you to push past what your body is ready for. Try setting goals on how you want to “feel” vs. paces that you want to run. While I was still pregnant I set a few time goals that were also time sensitive: after having a baby in September I wanted to run a 18 minute PR in a spring marathon. That is asking a lot. Are there some women that do it? Yes. Am I one of them? No. And I don’t have to be. And neither do you if it’s not right for you. For at least the first six months postpartum keep your goals related to how you feel. Keep them realistic and achievable without pushing yourself to much.
Click To Tweet
Be Willing to Back Off.
Most runners love to push themselves, to put in the work and see the results. But when your coming back after having a baby it is more important to listen to your body than push it. I was always willing to back off when I ran while pregnant, but once I gave birth I wanted to be back in that place where I could run hard and push myself to do my best. My body wasn’t ready to do that until about six months after my son was born. Wait until your body has fully recovered from delivery, your pelvic floor is strong and you’re getting the sleep you need to start running hard workouts.
Cross-train and Strengthen Core.
There will be no running if you don’t do these…or at least the running won’t be very pleasant. A weak pelvic floor and core can cause issues ranging from leakage to pain. It is essential to strengthen the muscles that were stretched and weakened during pregnancy and delivery. Most typical core workouts utilize the major muscles in the abdomen, make sure you target the smaller supporting muscles with little movements too. Your hips, core and pelvic floor are key. Here’s a some suggested core exercises.
Give your Body a Break between Runs.
If you’re anything like me you may be eager after pregnancy to get back to a daily running routine. But hold off on those back to back runs for a while. Your body and more importantly, your pelvic floor needs time to recover between runs. The impact from a run can cause muscles your working on strengthening to become strained and weekend, take a day off and allow those muscles to firm up again. Running consecutive days in a row can compound stress to the pelvic floor and lead to injury.
Know your Hormones.
Immediately after birth your hormones levels are a bit crazy. And if you opt to breast feed, chances are your hormone levels won’t return to their normal monthly cycle until a year or so. Your hormone levels affect the “laxity” of the pelvic floor. I’ve noticed this to be true even now, nearly 13 months postpartum. After spending the spring strengthening my pelvic floor and core I had no issues (as in leakage) or injuries related to the pelvic floor or hips during a summer of pretty hard training. But just this last month as my period returned for the first time since becoming pregnant with my son in January of 2012 I’ve noticed laxity and weakness. After speaking with my physical therapist she attributes this to yet another hormonal change in my body and advised that once things regulate back to a normal monthly cycle the issues should clear up. Be aware of the affect hormones have on your body, and know when to back off because of it.
Todd’s Trott, NH 2013. My first race after having my son, Jack. Six months postpartum.
Take a Break from Social Media.
It can be hard to see others continuing with their running and racing while you are pregnant or recovering postpartum. It’s like being “that kid” who has the cast on all summer and can’t go swimming with all the other kids. It can be hard. There are a lot of motivational mother-runners out there who are training and racing well, watching them can be inspiring. I know it is for me. I feel that watching them push to be their best helps me to push to be my best. That is one of the positive attributes of social media, we can help inspire each other. But if you’re not careful that positive pressure can push you to go beyond your readiness, especially if you’re still recovering from giving birth. Take a break from social media during those first few months postpartum or at least check your motives before you rush out to bang out an amazing run.
Click To Tweet
Have you returned to running after having a baby? What is your tip for other mother-runners?
-Sarah
* I am not a medical professional and the advice in this article is based on personal experience. You should always consult your physician before returning to physical activity postpartum.
Want more from RunFarGirl? You can find me here:
Twitter: @Run_Far_Girl
Instagram: instagram.com/runfargirl
Facebook: Facebook.com/runfargirl262
Pinterest: pinterest.com/runfargirl
Daily Mile: dailymile.com/people/scanney
Good advice. I’m noticing some weirdness too and I’m hoping it’s my period coming back. Are you actively weaning Jack?
I’d add, don’t plan for any racing in the first YEAR until you see how you feel. I have friends who pre-first baby thought they had to schedule a ton of hard races too soon to “get back into” shape. But that can put too much pressure on you.
Love that! So true. Signing up for a race puts you on the hook financially too! Good advice!
I’m hoping you’ll remind me about this post in a year or two from now
:):) totally!
Great tips. I did it all wrong and burned out. Then had a really hard time getting unburned out. Coming back has taught me a lot about my body and it’s uniqueness.
Totally agree! We are all so different and we need to respect the uniqueness of our bodies and our body’s abilities.
I’m not a mom, but these tips all seem fantastic to me!
Nice post! I’ve learned so much about doing things at a slower pace after having a baby. I was in such a rush the first time but, if I’m blessed with a next time around, I would be much kinder to myself and my body.
Love this post and probably the part I like the most is the break from social media! That is where I struggle the most with comparison and a longing to run, when I see others doing it so well! When you love to run, you love all things running and it is hard to turn that desire off. Thank you for this post!
Comparison can be tough. A lot of times social media can be really encouraging, but it can also be a source of unnecessary pressure. Glad you enjoyed the post:)
Great advice! You’ll need to discuss your running plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of running recommended will depend, in part, on your level of your fitness.
Yes. Always talk to your physician. Great advice! Thanks for commenting and reading!
Hm, It’s different for everyone though. After my 2nd child (c-section mind you) I was cleared to being easy jogging at 2 weeks and was able to get back into 2-3 miles by my 6 week checkup at which point I was cleared 100%. I ran a Half Marathon almost exactly 6 months after giving birth and loved it. I wasn’t RACING finish time 2:25) but it felt great to get out there, log the miles and have a little time to focus on my own health and set a solid foundation for future races…I ended up PRing with a 2:06 a little over a year later!
I believe some people MAY need more rest than I took but I don’t think people should be afraid to push themselves either- do what feels comfortable and good to you!
Marissa, you are totally right! Everyone is so different. That’s great that you were cleared to run so early and it’s best to discuss it with your Dr. before you do anything, no matter how ready you feel. I started running regularly about three months postpartum and successfully ran a half marathon 6 months post partum. It wasn’t a PR, but it was a decent for me time. It does feel good to get out there and push. But I wanted to provide a different perspective to running while pregnant because it seems that the majority of posts out there are about coming back to running with no issues, I thought I’d talk about some of the issues that can arise if you don’t do it right.
Thanks for posting on this topic! Shortly after having my son I was very eager to get back to training and of course racing. I started wayyyy to soon despite physically feeling ok and ended up having pelvic floor issues. I raced a marathon 7 months after giving birth this year and then another last month…one thing I realized is that you do have to give it time when it comes to getting any kind of speed back and to really be realistic about goals. The body changes after giving birth as does the freedom to just walk out the door and run for hours. With a marathon PR of 3:12 and being able to consistently run in the 3:20s, now that life has blessed us with a baby and priorities have shifted, getting back in the 3;20s may not be in the cards for the next year or so. .ok with me, as there will always be another race for years to come!
These are best tips every mother should follow! I would advise every mother to give yourself time to slowly get back into walking. Most importantly Listen to Your Body! If your body, mostly likely your lower abdominal area is really sore the next day after you run then you should back off a bit more.
Thanks for the comment! You’re right a slow return is a must, step by step and listen o your body.
Hi. I am a Massage Therapist. I see many women who are prenatal. I also hear of the post natal stories. I have heard far too many horror stories of women reutrning to running too soon. The pelvic floor clinics in our city are over flowing. Why? Women return to running too soon. 6 months is a start…. Do you want to pee your pants all the time? Well start running right after your dr tells you its ok!…Why can’t you just chill..enjoy your baby..enjoy a little relax time? wait wait wait. 6 months for your body..the one that birthed a child…to HEAL????? You were semi-non selfish for 9 months…wait another 6 months for the inside to heal..for the tears to heal for the ligaments to repair…be selfish for your SELF!
I totally agree! But I what I’ve encountered is that runners are a stubborn breed willing to suffer;) and its a lesson so many of us have to learn first hand unfortunately. Because the mentality is when some one tells you you can’t you push thru and prove them wrong. Unfortunately there are a lot of pelvic floors suffering for it. Time. Rest and PT are key after having a baby.
I am nearing 6 months PP now, raced a half at 3.5 months, and was set to run a full at 5 months (Memphis last month, which was canceled due to inclement weather). I have felt great for the most part, but I do remember reading your pelvic floor posts last year, and am always assessing in the back of my mind. Even with a rather successful PP activity level, in retrospect, I might have waited longer to get back into serious running. What is hard, is getting up for long runs (greater than 12 miles) after less than stellar sleep, and always having to assess when the baby might need to eat or when I need to pump. I probably stressed myself out more than I should have with juggling it out those first 3 months.
I’m so glad you had such a great postpartum experience. And I totally agree, balancing training for a full marathon is so tough when you have a little one under the age of 12mo. I ran a full this summer when my Jack was 9 months and I had to pump before the run in room where everyone was picking up their registrations…it was the only available plug:/ I mean it was OK, but definitely not ideal. Ha! And that lack of sleep is a major damper on good runs. Hopefully you’ll get some good training in this year!
Thanks for this great website. I agree, there is not enough information out there, unless you are really searching for it (usually after any damage was done). Your frankness and candidness is especially helpful. I love running just for myself, I am not a racer, but just love the stress relief and I love to get outdoors. I ran with my first pregnancy up to about 7 months. After my 6 week check up, I hit the gym and started doing some intense plyometric exercises. I don’t know what I was thinking, but needless to say, I felt like I felt the exact instance when something dropped out of place. When I went for my first run at 8 weeks PP, I was shocked to start leaking not even 3 houses down from where i started. I ran home and just put on a pad and kept going. I was really depressed, and just did not know if others were going through what I was going through. Things seemed to start getting better with the leaking after 1 year when I weaned, but then I was preggers again. I kept on runnning up to 5 months. I was having terrible pain in my pelvis after my runs, but never during them. I finally decided to listen to my body, and quit running and pursued swimming instead. I am looking for info on the web to see if anyone had any improvement from their first delivery to their second with a prolapse. Did you have any leaking after your first pregnancy compared to after your second? I have been waiting to start running again at 12 months pp, after my hormones strengthen the pelvic floor. I am 8 month pp now with number 2, and I have to say, everything feels much better in my pelvic floor, but I am scared that I will mess up the healing if I start running too soon. Basically I am looking to hear about any happy ending stories, that did not involve surgery.
thanks!
I’d say that after my second Pregnancy, thanks to physical therapy, I have a stronger pelvic floor and do not leak as I did after my first. I’d look into physical therapy with a PR who specializes in pelvic floor health.
Hi - I know you posted this awhile ago, but I thought it had a lot of good information in it! I shared it in my blog post. You can check it out at http://www.cheerbaby.net/blog/. Thanks for all the good tips!
Thanks so much for sharing! I’ll check it out:)
I just came across this post while googling, “post partum running half marathon.” My crazy runner instincts are itching to get out there and I am looking at an October half marathon. It is nearly mid June and I am 6 weeks post partum with twins, ready to get my running and exercise started again. I love your candor and will take your advice to work on the pelvic floor…I started today because I think I might have a little bit of abdominal separation. I am not sure where to find a PT who specializes in the pelvic floor, but that’s the magic of google, right?
Congrats on your twins! I’m so glad you found it helpful. I really struggled after giving birth because I was so eager to get out there and really didn’t listen to what my body needed-I’m relearning this same lesson now that I am injured post marathon. .Ugh. I guess I don’t learn.
I’m going to have to keep coming back to this post early next year! Due in late October with my 2nd pregnancy. My 1st pregnancy came at the end of training for my 3rd half marathon. I ran the race at 6 weeks pregnant and so I took it easy on pace. I’m a slow runner but had finally been running some decent paces during that training season, so it was a little discouraging to not reach my time goal (still set a PR but not what I was on track to run). I ran my 4th half at 10 months postpartum. Another PR, but still not as fast as my pre-pregnancy paces. Hoping to ease back into running in January and slowly work my way back to where I left off. I miss running terribly and all the people around me running (who have mostly been inspired by me to run!) are making it even harder. I am so happy to see them running but want so desperately to be back out there! My day will come.
Or can be so hard when it ses that everyone around you is running. I can remember feeling left out, but do what your body needs and you’ll be stronger for it!
Great tips! I just starting running after having two children, so I will take your points on board!
I really love your blog, first off. I’ve read some of your other posts. I too have had severe eating disorders that have always greatly affected my running, until I be came a mom. Now I truly embrace my body. Anyways, I wasn’t able to run during pregnancy due to some issues I was having, so now running feels like a chore but it’s only be 3 months postpartum. If I don’t take a break between runs or if I push it too hard during a run i get really bad pelvic floor pain to the point I can’t even carry my daughter! What else do you recommend? ?
If you can try to find a women’s health Physical Therapist. If you can’t or your insurance won’t pay for it I’d recommend getting some of the Hab it DVD’s found at Hab-It.com. They have PT exercises that are helpful for rebuilding the pelvic floor.