It may seem like the best thing to do when you return to running after having a baby is to get those trainers on and out the door! But returning to running after childbirth is a journey that involves more than just physical endurance.
It’s crucial for new mothers to consider several factors to ensure a safe and effective transition back to this high-impact activity. Otherwise you leave yourself at a higher risk of injury, pelvic floor issues and more.
Most women will factor in how they feel and will wait until after their 6 week GP check (although you really need to wait longer!) and that’s pretty much it. Some might do some leg strengthening workouts in the lead up to running.
But it’s also important to factor in the following:
Weight Management and Fitness
How much you weigh shouldn’t be a factor as to whether you can run or not, but postnatal women with a BMI of over 30 are at higher risk for pelvic floor-related symptoms (Pomian, 2016). Manage your weight with low-impact exercises before returning to running. Build up your fitness gradually.
Breathing
Sounds strange, but often your breathing mechanics have changed during pregnancy and may remain suboptimal even after birth. It’s important to rebuild the synergy between your pelvic floor and diaphragm. When you return to running again, keep your pace slow enough that you can talk easily.
Diastasis Rectus Abdominis (DRA)
Diastasis Rectus Abdominis is the distancing of your rectus abdominis muscles (six pack muscles) and can involve a weakening or stretching of your abdominal fascia. Getting a professional assessment for DRA is important as this affect abdominal wall function. And running before regaining adequate functional control of your abdominal wall can lead to complications.
Scar Mobilisation
If you’ve had a C-Section or vaginal tearing of the perineum, you’ll have scarring. Scarring can affect the muscles around it, as well as being less pliable, which can impact your running form, as well as comfort. Scar mobilisation is important to begin gradually once the wound has healed over.
Don’t forget, even if you’re many years postnatal, scar tissue massage can help improve the tissue.
Breastfeeding Considerations
Breastfeeding impacts hormone levels which might affect joint laxity and increase the risk of injuries. Make sure you focus training on core and hip stability. Heavy breasts can also be uncomfortable so time feeds around running sessions.
Worried about breast milk quality or quantity being affected? No need – there’s no research to show that even vigorous exercise affects this.
Supportive Clothing and Footwear
Your shape and size will have changed and will continue to change as your body readjusts to not being pregnant. Make sure you have a well-fitting sports bra especially which gives support rather than compression. Try not to wear it for longer than you have to and make sure it’s not too tight as this can increase your risk of mastitis.
Feet can also change during pregnancy and continue to change after. Get your feet measured and your sports shoes reassessed. Making sure you’ve got the right footwear for your ‘new’ feet can help maintain proper running form and reduce your risk of injury.
Sleep and Recovery
Adequate sleep is essential for physical and psychological recovery. Even though it may seem hard, prioritise getting quality sleep and put in place strategies to achieve this. Naps during the day can also help counteract the effects of sleep deprivation – leave that washing up, it can wait!
Relative Energy Deficiency in Sport (RED-S)
This is a condition caused by not eating enough to support your daily activities. It can adversely affect your metabolic rate, menstrual function, and even bone health. Motherhood is hugely demanding on the body, especially when coupled with breastfeeding, so it’s important to make sure you’re fuelling your body sufficiently before you even think about strenuous exercise such as running.
Returning to running post-childbirth is not just about physical strength and whether you’re able not to wee yourself; it should involve a holistic approach considering weight, fitness, psychological well-being, breathing patterns, DRA, scar mobilization, breastfeeding, clothing, sleep, and awareness of RED-S.
Each factor should be weighed up and addressed so new mums can enjoy a safer and gradual return to running.
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