Running After Pregnancy: Tips for New Mother Runners

I am not a mother runner, which means no matter how many books I read on running (all of them) or how many friends I have go through the experience, I’ll never fully understand running after pregnancy.

mother runners

Learning your body again while someone is hanging off of it and you’re sleeping less than ever. Figuring out why things feel so different as you juggle a new schedule.

Yet, many of you coming here for information are indeed new mother runners and I coach many running mom’s, which means I felt like it was my duty to go out and find the best information I could for you just like on any other topic!

We’re so grateful to have some amazing mother runners in our community. For this article, we got some tips from Angela, aka sweatlikeamother, on Instagram, and a few other mother runners!

6 Tips for Running After Pregnancy

It goes without saying that every runner has a different experience, and every new mom does too.

The guidelines for returning to running, regardless of delivery type, are to wait at least 12 weeks before returning to running or any high-impact workout. It’s important to take those first three months to really focus on your pelvic floor, core, and low-impact exercises while your body heals.

It’s why when I found someone to write about running through pregnancy, we talked about how some women feel great the whole time, others are done after trimester one, and some suddenly feel like going in the last trimester.

Which is to say, use these tips as motivation to know it’s possible to get out there. Not as a comparison of what you should be doing, you do you!

1. Don’t Rush Re-starting Running

The first two things Angela always does are a Return Readiness screen and start incorporating strength training.

When we return to running postpartum our bodies are so different than they were pre and during pregnancy.

Your feet have changed, the center of gravity has shifted, and core & pelvic floor have weakened (which is all super normal and doesn’t last forever!) We need to find out exactly what needs to be strengthened, and a good starting point for you to get back into running.

She also starts everyone with run/walk time intervals rather than distance goals. This slowly introduces exposure to the pressure of running, and you can progress as fast or slow as your body will tolerate, trying to keep you symptom-free as possible.

2. Overcoming the Time Hurdle

The time hurdle is one of the hardest parts when returning to running. You’re finally done with pregnancy and ready to roll.

Similar to when we are in the middle of a training block, rest and recovery is SO important in this season.

Repeat after me: Rest is productive!

Try other types of movement (to tolerance) like breath-work, re-introducing gentle strength training, or grab the stroller and try getting outside and walking.

It’s a great way to get cardio and can help with the mental hurdle of not being able to run yet.

3. Stroller Jogging Tips

Stroller running is challenging but so rewarding!

First of all, know that it can take a little bit of trial and error so give yourself some grace as you find what works best for you and your little one.

Your stride is going to look and feel a little different with a stroller (hello glutes). So I recommend breaking out the stroller for a few walks first to get a feel for the difference in positioning (practice turning, etc.) It’s also generally harder to run with a stroller so keep in mind times and distance might look a little different than a solo run.

You might also find yourself searching a little harder for the flattest routes in the area.

Just like starting to run, go back to run:walk and get a feel for how things move
Try shifting arms so you aren’t always using more force from one side
Utilize the tether to make you feel more comfortable when it picks up speed downhill

post pregnancy running — image from Angela, Sweat Like A Mother

4. Incorporate More of the Family

Let’s be honest, running after pregnancy isn’t just about how your body feels different; it’s how EVERYONE feels like things are different.

Take your kids to the local high school and let them play on the field while you run, invest in a jogging stroller, wake up and get your run in before your partner goes to work, run while your kids ride their bikes, hire a local high schooler to watch your kids for 45 min. while you get a run in…

Ask your partner to figure out a schedule where you get some solo time to run or where you alternate who goes to workout solo.

5. Pelvic Floor Exercises Postpartum

If dynamic stretching is what I harp on to every single runner around me, then pelvic floor is what every mother runner needs to learn to incorporate both for running while pregnant and post pregnancy running.

Running Coach Christine is certified in post pregnancy running and provided these great tips!

Pelvic floor strengthening tends to be overlooked for new moms as it’s mostly talked about for those who are pregnant to aid in labor and delivery.

But now that baby has arrived it’s just as important to focus on regaining strength in the very important muscles that were stretched and weakened for both vaginal deliveries and cesarean deliveries.

The pelvic floor muscles and deep core muscles play a role in every day life and many new moms experience issues with peeing while running, diastasis recti, prolapse and simple things like sneezing and coughing.

But with proper movements, breathing, contracting and releasing of the correct muscles, these issues can be fixed and improved over time, which can lead to getting back to doing these like running and exercising! running after pregnancy plan

ONE PELVIC FLOOR EXERCISE TO TRY
An example of a simple breathing exercise to help your mind connect with the correct muscles is as follows:

lay down on your back with your feet on the floor, about hip width apart, close to your bottom
Close your eyes, place hand on your belly, and inhale a deep breath pushing your belly out and release the pelvic floor muscles
The pelvic floor muscles would be the same muscles you would release in order to pee
On the inhale, release those same muscles (without peeing of course)
On the exhale contract those same muscles (as if you were to stop your flow of urine) and contract the transverse abdominal muscles (think lower abs)
While you are exhaling and contracting, imagine pulling a zipper up the inside of your body from the pelvis all the way up to your head
Hold for about 3 seconds
Once you feel comfortable with releasing and contracting these muscles, try adding a bridge on the exhale.

If you are having issues with incontinence, pelvic pain, or prolapse, it is recommended to go see a Pelvic Floor PT Specialist so they can asses and prescribe the proper treatment plan for you.

6. Pay Attention to Fueling

Great tips from Holistic Health Coach and mother runner Laura Peifer:

Your post-baby body is looking for extra calories as you recover from birth, and especially if you’re breast-feeding.
Pay attention to eating every 3 hours.
Getting a mix of protein and carbs to keep your energy high.
Give your body the nutrients it needs to rebuild itself and get stronger.

In other words, you’ll be squeezing these runs in when you can, but doing it on low fuel is going to make them feel far worse and slow down your return. Even if you are thinking about weight loss, this isn’t the time to try burning crazy calories.

Your body needs fuel to keep up with the demands of your day.