During covid, when fun was cancelled, I got into running. Somehow, I found myself training for a half marathon and don’t ask me how but I am now hooked on running! Since then I have endured a pretty spewy pregnancy and birthed a beautiful baby girl!
I am now six months into motherhood and training for another half marathon. Here are my top tips for returning to running postpartum.
1. Start small & slow down
Enjoy that fourth trimester filled with couch cuddles, Netflix binges and eating treats you have avoided for the past 9 months. You’re allowed to take some time to rest, revive and survive! Gentle walks to the coffee shop were my jam for the first few months.
When you are ready, you might add in a small jog for part of your walk. I started with a 1 minute run, 2 minute walk combo for no more than 10 minutes and slowly built up from there increasing run time decreasing walk time.
My first “big” run was a slow 2km run and I spent the next week waiting for my insides to fall out between my legs. Your body has gone through some significant changes. Things are different, so be kind to yourself. Give your body rest between runs, recovery = growth!
Leave the ego at home, slow it down! There are no records to be broken. You are simply trying to slowly build your aerobic endurance. That is not done by pushing for fast times, straight up. With consistent slow runs, getting those legs to gently tick over will result in you naturally getting faster with time.
2. Stretch and warm up
You are not the women you were before, you’re a mum now, not just a regular mum but a cool mum! Being a cool mum means you have relaxin in your body. This hormone does exactly as the name suggests, relaxes your muscles. This can be pretty handy at birth, and your while relaxin levels do drop after birth they can stay in your body for up to 12 months. Relaxin can however, make you prone to injury and fatigue. Your muscles will really benefit from a quick 5 minute warm up to reduce the risk of injury. Some quick warm ideas can be calf raises, leg swings, lunges or sumo squats.. think of exercises that warm up those leg muscles you use to run!
Post run, I’m guilty of retiring to the couch to reward myself for my efforts. A regular stretch class would serve you well. In between those stretch classes, a quick post run stretch will help your muscles recover and improve your flexibility. Those glutes, quads and calves worked hard for you - treat them to a quick stretch. I tend to do this in front of the tv, in the bathroom after a shower or while the kettle is boiling.
3. Strength/ Pilates training
Running is usually seen as an aerobic activity, but your muscles play a major role in allowing you to run. Running puts a lot of impact on your legs and glutes. Did you know that you put up to 2.5 times your body weight on each leg as you run and propel yourself forward on a flat run, so add any incline and you’re really loading into those legs!
Mat and reformer Pilates is a great way to support your running with activating that core and your glutes. Pilates fundamentals will prime your body for the impacts of running and make you stronger, preventing risk of injury.
Strength and HIIT training sessions are brilliant to build strength through compound movements like deadlifts, squats, lunges. You don’t need to sign up to the cross fit Olympics (unless you want to, don’t let me stand in your way!) Most of these exercises can be performed with body weight or light weights.
4. Fuel your body!
Like a car, if you keep running on an empty tank of fuel you will eventually break down!
You have got to fuel your body with carbs, fats and proteins to build muscle and have some energy to burn! Hydration is also extremely important, especially if you are breastfeeding. Don’t be scared to plan your run around water bubblers or have a water bottle along for the run.
Take it from someone who has run on empty, your body works better when it’s fuelled! It can take some experimenting to find foods that work for you if you are prone to an upset stomach. My go to's are a banana, honey on toast or crumpets about 15-30min pre run and bulk hydration post run to replenish fluids.
5. Mix it up!
Like anything, running can be boring if you let it be. Here are some ways I keep it interesting:
- I bought a second hand running pram from Facebook marketplace and take my little running buddy long with me sometimes, but I also love a run on my own!
- On occasion, I plan and map my run to finish at a cafe and meet my partner and the baby somewhere for a coffee or breakfast… that’s good motivation to get it done!
- I’ve also been known to run one way, catch the ferry/bus home (via New Farm markets with some pastry treats)
- Brisbane is pretty great, there are lots of different running spots to mix it up. A few of my favourite running tracks include;
- Kangaroo Point to the City
- Teneriffe/New farm river walk
- Kingsford Smith Hamilton boardwalk
- Bulimba Creek bike path
- Minnippi Parklands
- ParkRun or run clubs can be a fun social way to get back into running. I find a social run and coffee can be a great way to motivate yourself and meet new people!
Lastly and potentially the most important advice; I am in no way a professional and I think the most important thing you can do to prepare yourself to safely return to exercise is see a women’s physio. No matter what your birth or recovery looks like, getting on the front foot to ensure you are supported in your return to exercise is something you will never regret doing.
Enjoy it…you won’t always feel motivated but you’ll also never regret a run, the endorphins are so worth it!
Not sure what exercise you can do postpartum? Read our previous blog "Is Pilates Good for Post-Pregnancy" or join us in studio for our Mums and Bubs classes.
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