The first baby is a life changing event and with it brings a whole raft of physical and emotional adjustments. Resuming physical activities you enjoyed, such as running, is something many new parents want back in their lives. The thought of lacing up your sneakers and hitting the fresh air, running post baby sounds enticing but it’s important to approach postpartum running with caution. Pregnancy and childbirth bring significant shifts on the body and you need a thoughtful, patient approach to recovery to avoid injury and improve long term well being.

Can You Run After Having Kids?

Having kids doesn’t disqualify you from running, but this is NOT like riding a bike. Most experts recommend waiting 12 weeks or more after childbirth before beginning high-impact exercise, such as running. The waiting period allows the body to heal from all the stresses of being pregnant and having a baby, which can drastically affect the pelvic floor, abdominal muscles, and an individuals fitness levels.

These are also areas that experience much change during pregnancy (weakened pelvic floor, stretched abdominal muscles) and it is so important to give time to recover from this before adding to it by running. Long term health and injury prevention depends on the gradual return back, guided by medical advice.

Running Postpartum Recovery Timeline

0-6 Weeks Postpartum

Healing and gentle exercise to promote recovery in the first six weeks after childbirth are extremely important. Exercises like Kegels, and light core work, like pelvic tilts will help to strengthen the pelvic floor which aids muscle function without causing undue strain on the body. This time it’s normal to walk as a low impact activity to help get you moving but not overly stressing your body.

6-12 Weeks Postpartum

You can start structured exercises focusing on strengthening your core and lower body between the 6-12 week postpartum phase. Start with a walk of 30 minutes each day and you will get it right the first time, feeling no pain and having no symptoms to indicate that you are doing it wrong. As soon as you can walk without pain, then you are ready to start adding short jogging intervals to slowly build your activity level and to prepare for running.

12 Weeks and Beyond

You can return to running safely after 12 weeks provided your doctor gives the green light. With a walk/run program (walking 1 minute, running 3 minutes), before you begin running build back into it slowly and monitor your body’s reaction. The gradual progression ensures you rebuild your endurance and strength safely, so you don’t risk the chance of you causing setbacks or injuries.

What Factors Make You Ready to Run?

Type of Delivery

There are some things you can use to determine when you’re safe to run again, but the type of delivery you had will weigh in heavily. Especially if they are his first babies, vaginal deliveries tend to result in a faster recovery than cesarean sections, which are major abdominal surgery with a longer recovery period. If you’ve had a cesarean delivery, it’s all the more important to wait until your incision has fully healed and is no longer at risk of opening after you’ve been given the green light by your healthcare provider before doing anything that would involve high impact activity like running.

Physical Condition

In addition to your pre-existing fitness level, if you experienced any complications being pregnant or giving birth; this will dictate whether or not you are ready to run. If you have a condition such as diastasis recti (the separation of abdominal muscles), pelvic floor dysfunction, or if you just haven’t exercised regularly, you may need some targeted rehabilitation before taking on a more intensive exercise program. Creating a program that will keep you from getting injured while you are returning to running means keeping core strength and addressing any muscle imbalances.

Symptoms Monitoring

If thinking about returning to run, it’s important to note that you shouldn’t forget to monitor your own body for symptoms such as pelvic pain, incontinence, overdose or excessive fatigue. They’re signs that your body may not be ready for high impact activity yet. If you have any of these symptoms, it is extremely important to have your healthcare provider review your situation and exercise routine before continuing. There are a few things you can do to make certain that you listen to your body while you transition back to running, and that you seek the professional guidance that will ensure a safe and successful transition back onto the roads.

Professional Guidance is Important

The resumption of running postpartum is just another reason to seek professional guidance. Massage and its role in your recovery are important, as they can help determine when it is safe to resume higher impact activities such as running and cycling, but OB-GYNs also have a vital role in assessing your overall recovery. And they’re able to see any complications — diastasis recti or pelvic floor issues, for example — and give you individualized advice around your health status.

In the case of musculoskeletal concerns including pelvic floor dysfunction, such as has occurred after delivery, physical therapists specializing in postpartum recovery are an essential part of this work. Restoring strength and stability to the pelvic floor can be especially helpful if you have symptoms like incontinence or pain, and doing pelvic floor therapy before you return to running can be very helpful in this regard. Talking to these professionals is also a safe way from hurting yourself by rebuilt strap strength.

Safe Running Postpartum Tips

Start Slow 

If you’re resuming running postpartum, it’s best to do so slowly. First slowly increase your running distance and intensity through time allowing your body to adjust without overwhelming it. While teaching the body to transition from weight training to weight loss, starting with a walk/run program will enable your body to build endurance and strength.

Strength Training 

To speed up your recovery after birth, exercising your core and pelvic floor will need to be a part of your routine. Rebuilding stability and preventing injury, and in turn, improving your overall run performance is what exercises that hit these areas can do for you. Any strong resistance training will set you up for a solid return to running.

Proper Gear 

Comfort and safety during postpartum runs is why wearing supportive gear is essential. If you’re breastfeeding, invest in a high quality sports bra that offers extra support and well fitted running shoes which should provide support and cushioning.

Hydration and Nutrition 

For those breastfeeding mothers, staying hydrated is incredibly important, as dehydration can interfere with dropping milk supply recovery. Drink lots of water before and after and while you work out. Have a balanced diet with nutrients to help keep up your energy level and fuel muscle repair when building postpartum.

Listen to Your Body 

Listen to your body’s signs and symptoms before, during and after exercise. If you experience any pain, discomfort, or have symptoms that are anything less than great, like incontinence, or pelvic pain, you may need to slow down or change your routine. If issues persist you should always put the needs of your body first and consult with a health care provider.

It’s possible to return to running after having children, provided you train with the right planning, patience and care. And if you do it by following a structured approach, that takes into account your body recovery timeline and work with professional guidance from healthcare providers and physical therapists, you can safely transition back into this rewarding activity. Running can be lost for differing durations with varying amounts of caution, until it is no longer a joyful or worthwhile part of your life, but with attention to how your body is communicating and a bit of a slow buildup running can become a wonderful, fulfilling piece of your life again. Listen to your body, trust that with the right support you’ll be back to running post baby, and stay positive.

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FAQ

Q1: How soon can I start running after having a baby?

A: Most healthcare professionals recommend waiting at least 12 weeks after childbirth before starting high-impact exercises like running. This period allows your body to heal from pregnancy and childbirth, especially your pelvic floor and abdominal muscles. Always consult with your doctor before resuming running.

Q2: What are the signs that I’m ready to start running postpartum?

A: Key indicators include the absence of pelvic pain, urinary incontinence, or other discomforts during low-impact activities like walking. If your healthcare provider gives you the green light, and you feel strong enough, you can start adding short jogging intervals.

Q3: Can I run if I had a cesarean section?

A: Yes, but the recovery timeline may be longer. Cesarean delivery is a major abdominal surgery, so it’s important to wait until your incision is fully healed and you have your doctor’s approval before starting any high-impact exercise like running.

Q4: What exercises can help prepare my body for running postpartum?

A: Strengthening your pelvic floor and core muscles is crucial. Exercises like Kegels, pelvic tilts, and gentle core work help restore muscle function without putting strain on your body. Gradual progression from walking to jogging is recommended.

Q5: What should I do if I experience pain while running postpartum?

A: If you experience pain, discomfort, or symptoms like incontinence, stop running and consult a healthcare provider. You may need to adjust your exercise routine or seek advice from a physical therapist specializing in postpartum recovery.