Welcome to the journey of motherhood. Here you will discover a lot of new emotions, new happiness and sometimes ups and downs. If you want to be a fit and healthy mom, then we are here to guide you with your return.
Are you exploring how to return to running after pregnancy and birth? Let us help you in this guide. Running is good for mental and physical health; it helps elevate mood and manage weight. Also, it does help with recovering from mental distress.
If you are a new mother, then you must pay attention to your return to running. You have to be cautious with some activities, and also, some things are a must to consider, so do not miss out on this blog.
Is Running Good After Giving Birth?
Yes, running is good after giving birth for fitness and mental health, but it requires patience and a gradual return, usually after getting clearance from your healthcare provider, around 6 weeks for vaginal, longer for C-section. It is often suggested to wait until at least 12 weeks postpartum for high-impact activity. Here are more things we must inform you about:
- A healthcare professional’s clearance is essential before starting any exercise, especially running.
- Many experts suggest waiting until at least 12 weeks postpartum for running as it is high-impact.
- C-section recovery generally takes a longer time, like 12 to 16 weeks or more, before running.
- Focus on foundational exercises like walking, bridges, and pelvic floor exercises to build core stability.
Is Walking Good After Giving Birth?
Walking can be an excellent choice and help build strength for running. It is highly recommended after giving birth because it is a gentle way to boost energy, improve mood, strengthen muscles, and aid recovery, but one should start slowly, listen to their body, and get their professional’s approval, especially after a C-section or complicated delivery. Here is why walking is good:
- Helps restore muscle strength, improves cardiovascular fitness, and promotes weight loss.
- Boosts mood, relieves stress, and can help prevent postpartum depression.
- Increases energy levels and helps combat fatigue.
Gentle walking can start within a few days for uncomplicated vaginal births, or as soon as you feel up to it.
How to Know My Body is Ready for Running After Giving Birth?
You need to pass a movement assessment, ensuring you can walk for 30-60 mins and perform impact exercises, like jogging in place, single-leg hops without leaking urine, pelvic heaviness, pain, or bulging in your abdomen.
Focus first on walking and core/pelvic floor strengthening to rebuild foundational strength. Do wait at least 12 weeks postpartum before attempting running, and always listen to your body, stopping if symptoms appear.
Ask yourself, can you walk for 30 to 60 minutes? Stand on one leg for 10 seconds without wobbling. Perform 10 reps on each leg, sit back and keep knees stable. Lightly jog for 1 minute without symptoms.
You must watch for:
- No leaking urine, heaviness, dragging, or bulging sensation.
- No bulging or doming along your midline (diastasis recti).
- No pelvic girdle, low back pain, or pain that lingers into the next day.
- No new spotting or bleeding after exercise.
How to Start Safely for Running After Giving Birth?
Before you start running, ask your professional. Take expert clearance. Wait for the 6-week postpartum checkup and get the okay from your professional. A physical therapist specialising in pelvic floor health can be invaluable. Start with gentle exercise before like pelvic tilts and kegels, as soon as you feel able. Focus on 10 quick on/off contractions and a 10-second hold. Here is how you can gradually start:
- Start with gentle walking and build up to longer, brisk walks.
- Gradually add short jogging segments and slowly decrease walk time as you build endurance, following a structured program if helpful.
- Maintain good posture, avoid slouching, and focus on hip strength rather than your back.
- Recovery is individual; don't compare your progress to others or your pre-pregnancy self.
- Wear a well-fitting, supportive bra, especially if breastfeeding.
- Drink plenty of fluids throughout the day.
- Wait until your baby is around 6 months old before using a jogging stroller.
Now, these tips can help you with a healthy start and smart running. Do consider asking your professional if you are ready for the run; it is essential. An expert will keep track of your progress and help you make smart decisions. Do not compare yourself to others or your old self. Recovery is dependent on others. Do take help from “GP Women's Health near me”.
