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My Postpartum Running Experience

At 7 months after giving birth, I’m finally in a groove with my postpartum running plan and routine.

That feels like such a long time to me (a whole training cycle), but yet, at the same time, it feels like a very short period of time with everything my body has been through.

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When I talk about it in the context of rebuilding pelvic floor strength for running and exercise and starting to feel like myself again, it feels short.

When you think about it, we carry a baby for 9 months – technically, it’s closer to 10 months when it’s all said and done. And then the process of giving birth is a HUGE energy sucker and transformational experience.

If you want to work on strengthening your pelvic floor during pregnancy or postpartum, I highly recommend this free course from MUTU! The free videos and information offers a great way to see where you are and what needs to be strengthened for better movement, mobility and more. I’ve personally gone through MUTU and it was life changing!

So running after childbirth is so variable.

It’s almost like you’re a beginner runner again (check out these 5 running tips for beginners), and even after each subsequent time, you re-learn.

Although I will say 2 to 3 kids post-running was the best, thanks to my strengthened pelvic floor.

Running stroller on trail

Your whole body changes throughout this whole process and changes again, even as you embrace jogging postpartum. 

All I can say is to see a pelvic floor PT or get a program to start rebuilding core and gaining strength.

Obviously, it’s going to take time to return to your pre-pregnancy life, exercise commitment and more, and you shouldn’t expect running postpartum to feel exactly like it did pre-baby, or even in early pregnancy.

When Can You Return to Running Postpartum?

While most care providers recommend 6 weeks, your return to running postpartum will depend on many thing.

Some of these factors are the type of birth you had and any dynamics or trauma associated, the amount of sleep you’re getting, how your body is healing, childcare logistics, breastfeeding and more.

For example, for me, I was so sleep deprived and sore for a few weeks that it wasn’t in the cards. I was also breastfeeding, and learning how to balance running and breastfeeding was an important cycle.

I also ran during most of my pregnancy, while I think warrants a discussion here. Here’s a post I wrote all about running in the third trimester.

Postpartum running has always been something I’ve looked forward to, but have also been very cautious about.

In my mind, I don’t want to ruin the sport of running by rushing my return, injuring myself, or overly stressing myself out.

New moms have enough to worry about!

running with double bob stroller

Postpartum Running After 1 Kid Vs. 2

This has been so much easier for me to understand and live out, this second time postpartum. I did see a pelvic floor specialist after having Camryn but it wasn’t for multiple visits.

If you don’t have access to a pelvic floor PT, doing a program like this that focuses on post-natal care and core can be huge.

And foam rolling after running or for tension has been monumental. 

Now, after my second delivery and VBAC home birth, I have such a better idea of how my body responds and what it needs to rest, reset and re-calibrate to impactful exercise.

I feel like the patience necessary to rebuild your body without an extreme focus on burning calories or just doing endurance activity is a test in time and patience.

Similar to what I tell my clients I work with for looking for how to stop compulsive exercise.

girl after running while pregnant with purple hat

Now, disclaimer, CLEARLY, I am not a physical therapist or pelvic floor physical therapist.

I am just sharing my experience and lessons learned through my jogging postpartum journey. 

Our bodies are all different and how they stretch and recover varies too. So, my protocol may vary from yours.

Running After ChildBirth: What About Diastasis Recti?

While I can’t answer the question of whether running can strengthen your pelvic floor during pregnancy, I know that running too quickly postpartum can cause harm, thanks to my visits with Pelvic Floor PT’s.

I only suffered a first degree tear during my VBAC Home Birth but there are also other after-effects to consider. 

For example, I had a little diastasis recti (separation of the abdominal muscles) so I have specific PT exercises and ab work to do that apply to that condition.

My physical therapist cleared me to run, although gave me some symptoms to look out for as to when I should stop.

She also advised against doing any planks or crunches or anything that in my case, could pull my abs further apart. 

mom kissing newborn baby in bed

Time and proper healing is helping to heal my diastasis recti.

Some people think running after pregnancy will never be the same, and while that may be true for some people, I’m hopeful that putting in the time for proper stretching and exercise will pay off.

I currently have not experienced pelvic floor pain after running, and I 100% attribute that to waiting a significant amount of time to start running after pregnancy and strengthening other core muscle groups. 

C&O Gravel Trail in December

Running After Pregnancy

My current postpartum running schedule is just based off of how I feel.

I usually do some sort of exercise 5-6 days a week, whether it’s a walk/run combo, a peloton ride, or a strength class. It feels good to move my body, and to life weights again. 

I find myself hunched over when I’m nursing Hannah so taking the time to correct my posture in exercises and building up my muscle groups is imperative for me.  

I have previously written about running after a C Section and what that journey looked like. But honestly, knowing what I know now, I probably could have waited even longer to return to running postpartum.  

I ran my first half marathon postpartum about 7 months after having Camryn. That’s crazy to me! I am not ready to run a half marathon now. 

In fact , here’s my 8 month postpartum check in and I usually run 3-4 days a week currently.

girl holding medal in front of Charlotte Novant Half Marathon screen

Nutrition For Running Postpartum

I am running 3-4 days a week. But it’s still nothing long – 2-3 miles at most, with some walking spurts thrown in there.

Mostly, though, I’m doing a lot of peloton cycling and strength classes, and I’m loving it.

I’ve taken this opportunity to focus more on strength and other muscle groups that I neglected for so long and I find that it’s really helping.

I do hope to run a half marathon later this year, but time will tell. I’m really focused on listening to my body right now, and fueling it appropriately.

Balancing breastfeeding and running is an act in and of itself – you need so much more energy (calories) and nutrients, and need to be careful about bone health.

I’m still drinking lots of my pregnancy smoothies for energy, hydration and calories. I also have plenty of nourishing postpartum snacks at my disposal to prevent me from getting hungry.

If I feel hungry, I know my body is in a slowly depleted state. It just needs so much energy right now.

This is where I really rely on easy snacks to quench that breastfeeding hunger and focus on lactogenic foods.

Snack plate with carrots, turkey, strawberries and peanut butter

Pelvic Floor Exercises For Jogging Postpartum 

I also have an abundance of pelvic floor and core exercises from my pelvic floor PT that I am working on. Some with a medicine ball and bands, and lots of understanding breathing and body work.

This is a great program about healing diastasis recti and returning to postpartum jogging. 

I bought an Elvie (yes, it was an investment), so I can have a better handle on doing proper kegels at home.

I really like the instant feedback (you connect it to blue tooth) so it’s like having a private coach at home. 

elvie kegel trainer box

Currently, I see my pelvic floor PT bimonthly, and work on my “homework” exercises between sessions and do the MUTU system. I also use the Elvie at home to ensure I’m gaining progress. 

So, that’s been my experience so far. I hope you find it helpful!

Resources for Postpartum Running:

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