Return to running postpartum

Running is a great way to escape the kids, and excellent for releasing those feel-good endorphins, plus it’s free.

However, after giving birth, we are at real risk of pelvic floor dysfunction and injury.

We must return to the sport progressively and consider the pelvic floor, core and whole body strength before heading out on a first run.

It is essential to understand that the 6 Week Postnatal Check is not the green light to restart running and high-impact exercise.

To navigate your return-to-run journey safely, you need a comprehensive, safe and progressive programme that takes into account real postpartum issues such as prolapse, C-section recovery, abdominal gap and pelvic floor strength.

We highlight below some key considerations we’d recommend you consider before you return to running…

1. TIMEFRAME
   It's recommended that you wait until at least three months postpartum before attempting to return to running again; this gives the tissues in your body time to heal. If you had a caesarean birth, a large tear or are experiencing pelvic pain or symptoms of prolapse - you might need even more time. That's ok; we all heal in different timeframes.

2. MUSCLE STRENGTH
   It's paramount that the pelvic floor is coping well with walking before challenging it with running. The gluteals, abdominals and tummy muscles are all weak postnatally and will need strengthening and retraining to work in sync again. Ensure you have done regular strength training workouts before attempting to run again. Ideally, if you have an abdominal gap, it will also need some rehabilitation to work optimally again.

3. HORMONES
   During pregnancy, your ligaments become slightly more mobile, and research indicates that this is likely to remain the case until 3-4 months postpartum. If you are breastfeeding and your periods haven't returned, then the oestrogen levels will be lower than usual. This can affect the pelvic floor strength and muscle control of the legs and torso. Running without good form and control might lead to injury. Plus, sleep deprivation could be taking its toll on your recovery, too.

4. GOOD BRA & SHOES
   You should invest in well-fitting underwear and footwear after giving birth. Your rib cage and breasts may have undergone changes during pregnancy, and a properly fitting bra can provide support and ensure that your breasts are secure. Additionally, shock-absorbing footwear can assist with pelvic floor function.

5. RESPECT YOUR JOURNEY
   No other person has your unique genetic code and experience through life, motherhood and beyond. Seeing celebs and influencers running is confusing and not helpful. Find evidence-based physios to guide your rehab, and use the 'The Mothership Postnatal Programme' to empower your return to fitness.

What you’ll get:

• 15 new postnatal workouts every month, plus back catalogue

• Guidance from two women’s health physiotherapists

• 15-minute c-section, prolapse and diastasis-recti safe workouts

• Preparation for impact and return to running workouts

• Accountability from The Mothership Physio Village

• Ask us anything in our Monthly live ‘Clinic Hour’