Returning to running postpartum
The internet tells us that 15% of people in the United States consider themselves to be runners! That’s 50 million people.
Imagine how many of those people have birthed babies! If you are pregnant, you think you one day will be pregnant or have been pregnant before, this blog post is for you.
Let’s talk about things you should be able to do before your run after you have a baby.
Assuming you’re not experiencing any leakage, heaviness in your pelvis or pain, general recommendations include waiting at least 12 weeks after childbirth prior to resuming high impact activities and participating in at least 6 weeks of strength training for your lower body, pelvic floor, and core prior to resuming running (ideally with the guidance of a pelvic floor physical therapist!). This timeline is extended if you’re experiencing any persistent symptoms following childbirth. This timeline reduces the risk of not only leakage or prolapse but also orthopedic pains like foot or knee pain.
If you see a physical therapist, your PT can perform a physical and subjective exam to help determine your readiness for returning to running. This exam can include an assessment of your pelvic floor, core and lower extremity strength as well as balance, hip, ankle, spine range of motion, foot strength and your overall movement patterns. They may also watch you run to perform a gait assessment.
The following list includes specific movements and exercises you should be able to do without any symptoms of pelvic heaviness, leakage of any kind or pain. These movements measure your balance, lower extremity strength and control as well as tolerance of impact. These often turn into exercises we recommend in order to prepare for running.
Walking 30 minutes
Single leg balance 10 seconds
Single leg squat 10 repetitions each side
Jog on the spot 1 minute
Forward bounds 10 repetitions
Hop in place 10 repetitions each leg
If you can do these exercises without leakage, heaviness in your pelvic or pain, that’s great! While we believe that everyone should see a pelvic floor physical therapist postpartum to get a full assessment, the ability to perform these exercises without symptoms may be an indicator of running readiness.
Generally, we recommend starting with run/walk intervals. Run/walk intervals can look like some version of running a minute, followed by walking for a minute and repeating for a total of 15-30 minutes. It is important that you stop (or at least slow down, walk or take a break) if you have any symptoms of leakage, pelvic heaviness or pain. Remember, it’s been a while and resting is kind to your body! And if rest isn’t enough to help you meet your goals symptom free, that’s where pelvic floor PT comes in.
It’s also important to continue strength training and balance while resuming running postpartum. While it can be frustrating to take time away from running to lift weights, cross training has benefits including decreased likelihood of injuries and improvements to running performance.
If you’re having problems getting back to running postpartum, consider working with a PT! Call us at 512-766-2649 or contact us through our website. Follow us on Instagram @ladybirdpt for practical tips for pregnancy, birth and recovery!
By Dr. Jessica Chastka, PT, DPT, WCS
Jessica (she/her) earned her Bachelor’s in Exercise Science from the University of Louisiana at Monroe, while playing softball. She received a Doctorate in Physical Therapy from University of Texas Medical Branch in Galveston in August 2015. In 2019 she became Board Certified in Women’s Health, through the American Board of Physical Therapy Specialists.
For the last five years she has been working as a pelvic floor physical therapist, treating people who have pelvic pain, leakage, urgency, frequency and constipation. This includes the pregnant and postpartum population as well as people with chronic pain. She is passionate about making her patients feel heard and seen, validating those who feel that their problems are not worth mentioning because everyone has them or because embarrassed to talk about them.