When Can I Run Again?

When can I run again?

We’ve all heard “listen to your body” and “you’ll know when something isn’t right.”  But what happens when you don’t?  

We get it--- running can be our stress reliever and most of all ---EASY during a time where you are out of control of pretty much everything.  Running doesn't require equipment, you can bring your baby in a jogger if you need to , and check out mentally for a few.  But being moms and also based in science, we have learned lots from ourselves and clients the good, the bad, and the ugly about pushing our bodies too quickly.   Some blogs and influencers  have different ideas about running and say it’s ok to start the day you are cleared by your MD.  This is the  “snap back” trend where women are encouraged to return to their pre baby body and exercise quickly after birth. It’s  not healthy, both mentally and physically,  and most of the time leads to more injuries down the road.

We know you’re probably sick of hearing “it takes 9 months to grow a baby so don’t expect to bounce back” , but there is a reason that month after birth is called the “4th Trimester.” Your body is in recovery mode.  Your brain and body are flooding your system with hormone changes and good inflammatory responses to heal your tissues from the trauma of birth, both vaginally and a Cesarean section. Your brain feels ready,  but before a certain time, your body needs something different. 

Why?

 Because postpartum women will experience not only physical changes during this 4th trimester, but also hormonal and emotional changes. Hormonal changes in the body affect your muscles, tendons, ligaments and healing ,making you susceptible to ligament laxity and potential injury or pain.  Having an unhealed Diastasis Rectus Abdominis (DRA) , which is normal and happens in  100% of women in their third trimester,  can affect core control and contraction.  This tissue, especially after a C-section, is not fully healed for up to 8-12 months postpartum. Stressing already overworked, lengthened, and weak tissues can lead to more injuries, feelings of pelvic floor dysfunction, and frustration.  

 Let’s think about an ACL tear and repair--- Would we tell an athlete to return to their sport at 2 months post surgery?  ABSOLUTELY NOT!!  We have months of rehab and progressions to build up to sport and running.  So why do we rush after birth?   Because our brain is ready, but our body isn’t . 
So where do I start? 

Rule of thumb: 3 months.  I know, it seems like an eternity, but remember you aren’t just sitting at home. You are taking care of a baby , sleep deprived, most likely not taking in the best nutrition...the list goes on.  Walking is always your first step and then the first go to is strengthening. We start women on a simple, yet effective strength program based on their needs. It is well researched that strength training improves running.  A common myth was that strength training will bulk you up and slow you down, but we know that isn’t true.  In fact, building strength can actually help you run faster and avoid injury.

The  “4th trimester” or postpartum period where our hormones are continually changing and our  body is recovering, is a time to build a foundation for our return to exercise, not push ourselves to get back to our previous mileage. 

We love starting with strength then working your way up to run/walk intervals. By getting your body, including your pelvic floor, stronger and able to adapt to the impact that running requires , you will help avoid issues like prolapse, pain in your pelvic floor and musculoskeletal injuries.

Want to learn more about our running programs? Click here!