Running Postpartum

When can I run after a baby?

One the top questions at Radiance from pregnant runners who are excited to start running after birth is “When can I run after baby”?

If you’re a runner who is about to give birth and have thought same question,

You are in the right place! Keep reading—

Postpartum recovery & running is NOT one size fits all

• Birth injury

• Running history

• Mental Health

• Family support

• Work demands

• Adjustment to #momlife

ALL influence when & how you are able to return to running after birth. Understanding what your unique body needs as your rebuild your foundation after birth while you gradually progress your running can help prevent injuries that can happen if you push yourself too hard too soon.

This is important because efficient running requires —

• Balance 

• Coordination 

• Pelvic floor & abdominal muscle control 

• Leg strength & power 

• Flexibility 

• Endurance & mental capacity

• Lack of support and no guidance is a top reason why postpartum runners are often not able to successfully initiate running after birth. Experts has provided a timeline to support postpartum athletes within a personalized approach.

During the your postpartum assessment at Radiance, which can be as soon as 2 weeks postpartum, you can expect–

1. A collaborative discussion on your postpartum running goals

2. Debrief your birth and injuries

3. Review of medical history and pre-pregnancy running

4. Physical Assessment to start implementing specific exercises to help you heal from birth

5. An Action Plan to help you see the pathway to meeting your goals

Every week, Radiance helps postpartum moms looking for support seeing other providers who were unable to help them reach their running goals.

If you can relate to that at all, you aren’t alone!

Postpartum care at Radiance will always include -

• Collaborative conversation about your goals

• A thorough assessment of your pelvic floor helping you have full trust in your body as you recover after birth

• Abdominal & hip strengthening progressions specific to unique changes in your postpartum body

• Running specific training to help you be confident as you hit the ground running

• Connections to local providers to support you to achieve your highest health, whether it be mental health or sports nutritionists to help lighten your load as you care for yourself and your family.

• Lifestyle management tips to help you keep stress at a minimum as you integrate your running routine in your role as a busy mom 

It’s important to know that if you consider yourself an athlete AND want to reduce your risk of injury—

Prioritize a personalized assessment by someone who is familiar with the demands of your sport so your rehab is effective to help you meet your goals— whether that’s enjoying an ultramarathon or having fun on with a 5k.

And as an athlete at Radiance, you can expect to be supported by an expert ready to help you to soar to great heights as you meet your postpartum running goals!

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References

Christopher, et al 2021. What are the biopsychosocial risk factors associated with pain in postpartum runners? Development of a clinical decision tool

Moore et al 2021. Multidisciplinary, biopsychosocial factors contributing to return to running and running related stress urinary incontinence in postpartum women

Donnelly et al 2022. Running During Pregnancy and Postpartum, Part B: How Does Running-Related Advice and Guidance Received During Pregnancy and Postpartum Affect Women’s Running Habits?

Christopher  et al 2023. Clinical and exercise professional opinion of return- to-running readiness after childbirth: an international Delphi study and consensus statement