Getting back into running after birth - tips and advice

[TinaMumsnet]

Hi all,

We’re planning to write an article about how to get into/back into running after having a baby, and we’d love to hear your thoughts on the topic.

While getting back into a regular exercise routine after having a baby will depend on a number of things, including the type of birth you've had, how you're feeling and how your baby's getting on. For some, when the time is right, running can be a great way to get the endorphins flowing and to steal away a bit of much-needed alone time.

We’ll be asking a few experts to share their advice on postpartum running and exercise in general, but we’d love to hear your about your tips and advice too.

If you’re a runner, how did you find returning to exercise after having a baby? What advice would you give to first-time mums?

Thanks for your help

I had to stop running very early in pregnancy and started again when my baby was three months old. I did C25k from the beginning again to make sure I built it back up at a sensible pace. A few months later i was running ok again and then I tried with the buggy...! I then did C25k again but this time pushing the buggy!

Start right from the beginning again. You might have had an easy pregnancy and birth but your body changed massively and you are now caring for a baby which is tiring in different ways. So go back to the very start and try a short and slow run/walk. Just to gauge how you feel. It can be tempting to want to go and blast out a few miles but you don't know what your body will feel like or if your muscles are still intact and able to support running.

Practical tips: I wore 2 sports bras at first. I ran like someone tipping a plate of jelly and it was quite disheartening to feel like i had no muscles or stamina. My first run was am utterly exhausting 10 minute stagger along nearby lanes.

Also, make sure your trainers fit - feet can spread during pregnancy and you may need a different shoe size or style.

If you are breastfeeding make sure you have pads in your bra as you may leak and chafe.

I started running with a proper running buggy when DS was about 6 months old - t the advice then was not to run until the baby had good head control. I had been running by myself maybe twice or 3 times a week for 2 months by then. It's a different running style, but you do get used to it. Buy a wrist lead for the handle and you only need to push with one hand.

The biggest tip really is just take it slow. You may find you bounce straight back, you may take some months to get going again. It's worth just taking it slow to find out what your body can do.

Alternate your early jogs with yoga or pilates sessions to rebuild strength in your pelvic floor and core muscles.

And most importantly, don't rush it. You'll set yourself back in the long term if you push too hard too fast!

Diagnosed with a prolapse at 6 weeks PP. The gynae who diagnosed and ultimately operated to correct it, told me running is hands down, one of the worst things PP women can do exercise wise due to the impact - bearing in mind one in three women who have had a baby suffer from a degree of prolapse. He advised cycling and swimming were far better exercise.

I did my first run 9 weeks after a C-section, although to call it a run is a little grand! It wasn't the most sensible thing I've ever done but I took it slowly and didn't cause myself any problems. I went out about three times a week and started at a very slow 2 or 3km for the first couple of weeks. I was starting netball again at 12 weeks so needed to get some fitness back for that. By about 5 months post birth I was comfortably running up to 10k regularly and also got a proper running buggy and went out most days for a slow pootle with baby for a few Kms run and walk around town.

Steady is the main thing. Get walking fit first!

Think about bra options - I found a boobuddy invaluable because I could get support while moving but could remove it quickly once I'd finished my run without needing to get a bra off! Very handy once I started driving places to run between feeds! Minimise time in tight sports bras to reduce risk of blocked ducts!

I cannot wait to get back to running once I've had my baby, I haven't run for a while now (almost a year before I got pregnant) so don't really want to start again now at 21 weeks but I am so looking forward to starting again after baby!
I plan on starting C25K again from the very beginning and going from there :)

I was advise to wait 12 weeks before starting running again, however I felt absolutely fine so I started again at about 9 weeks. I have never been a very high level runner, the furthest I have ever run has been 10k so I thought it best to go right back to basics. I started by only running for 1 minute at a time and gradually built back up. It took a little while but I was able to run 5k within about 3 months and have just run my first 10k since pre-baby (DD is now 10 months). So I took it very slowly but to be honest that was as much to do with simply not having much time as anything physical!

Had a section, felt FINE after 8 weeks.

Did the first two runs of c25k, slower than slow.

Still suffering now five weeks after that. Even phoned the GP because I was worried I’d done some sort of mischief. Gutted, because c25k is the only thing I want to do (and it gave me half an hour baby-free while husband pushed him around in the pram...)

Be patient, build up with walking and post-natal pilates/ yoga to reactivate the stamina. Timing will depend on the pregnancy, birth and recovery. Better to be patient than rush it. Even the least complicated pregnancies and births still take their toll on the body.

Start from the beginning and build up. Pregancy and breastfeeding hormones relax and destabilise the joints.

I started couch to 5k when baby was 3 months old, I'm currently on week 5! It was a straight forward pregnancy and birth and I wasn't a runner before I was pregnant (unless you count chasing a toddler) slow and steady has definitely been they way to go and I'd second the need for a good sports bra. The main motivation for me has been getting some time to myself but I've been surprised at how good I've felt and how quickly I'm getting fitter!

I didn't start running until I couid no longer justify baby weight when the baby was about to start secondary school!

So my first point is that it's never too late!

Other things to include:

a) check you are fully recovered from the birth
b) unless you were a dedicated/elite runner (in which case you won't have need for an article such as you plan), go right back to basics
c) C25K is spectacularly good (and there's usually a thread or two on the go for support for those doing it)
d) following on from that, the exercise topic is not a scary place, and you are not an imposter
e) you need a good bra and good enough trainers and not much else (I can write more about kit if that's going to be part of the article)
f) every article I have ever read about 'what advice would experienced runners give to beginners' has included: start going to parkrun early in, even if you think you can't run that far, walking is fine and the community is lovely
g) but don't worry if you don't like it at first - or even for months. I didn't- I stuck with it as a chore, something that needed doing for my own wellbeing. It took ages before I realised I liked it.
f) think about other forms of exercise in parallel - my strong recommendation would be Pilates, but others go for yoga, weights, other sports, general fitness classes etc
g) pelvic floor exercises are a must
h) if anything hurts a lot (more than sore muscles unaccustomed to that form of exercise) or is a one-sided pain, stop. Rest and seek advice from a physio
I) the MH benefits can be consid

There was a brilliant MN thread about positive experiences from C25K - I'll see if I can find it for you

This might be the thread I was thinking of - perhaps nitnquite as apt as I remembered it

www.mumsnet.com/Talk/exercise/3233879-what-effect-did-c25k-have-on-you

If you do some searches in the Exercise topic, there are quite a few with advice for newbies, kit recommendations etc

Maybe it was this one

www.mumsnet.com/Talk/exercise/3135343-How-has-running-changed-your-life

I waited until my six week check and specifically asked the GP to check my abs had reconnected (or whatever the right terminology is!) Running while abs are still separated can leave you with permanent and visible damage.

Take care of your pelvic floor - this is an absolute must. Pelvic floor and core exercise, perhaps yoga and pilates, but taking it slowly, strong core exercise such as planking can also put a lot of strain on the pelvic floor. Try and keep the running fairly low impact eg by running on grass rather than hard surfaces.

C25K isn't the only way, I didn't get on with it at all. I opted for slow jogging instead, I much prefer to keep going at one pace for the entire run than doing running / walking intervals. It means I don't have to use a phone or time anything, which I dislike, I'm a low tech runner and only take my phone out with me for emergencies or photos.

Echoing the "go slow" sentiments - my ligaments are like overcooked spaghetti; I'm so prone to injury

Go and get your feet measured at a proper running shop that does gait analysis ... Pre preganancy I was a 7D.....post pregnancy I am a 8.5EE. I also need a different type of running shoe now due to changes in ligaments... I overpronate a lot more than I used to Pre DC.

Buy a new sports bra! I've just started running again 10 weeks postpartum and tried to squeeze into my old sports bra. Now have a blocked milk duct as it was way too tight.

I've only done a few gentle runs but found a running / walking combo is easier to begin with. Also don't expect to be anywhere near your pre-baby speed.

Started with a slow 1k when baby was 12weeks. Even that was too much and I ached the next day! Especially my lower back.
Took it right back to power walking. Up to 5k. Then tried bursts of jogging in with the power walking. It's been a few week now and I'm in no rush. I'll continue like this for a while yet as my body has been through a lot and isn't back to normal yet. Baby is coming up to 5m.

another issue i have is finding the time to fit exercise into our day. I am EBF baby goes for 2 hours between feeds maximum so theres a limit to how long I can go out for and also have to stay close to the house incase DH calls if baby's suddenly hungry.
I end up going early evening.. which isn't really a good time for me physically.. already tired and have probably eaten too much in the day.

The article should recognise that some women have birth injuries that will never heal enough for running to be possible again.

My pelvic floor muscles, core muscles, and bladder nerves were permanently damaged by high rotational forceps and a mismanaged birth.

I have had years of physio. I have been told that my core is so damaged that impact exercise will always worsen my damage and risks prolapse. So no weights, no jumping, no planking, and no running.

I've been advised to do Pilates, some yoga (careful to avoid some poses), swimming, walking and cycling.

Yes yes to pointing out that some birth injuries mean a big fat no to running - possibly permanently. Still gutted about that. I mean, I was never good, but I liked having the option.
Sodding prolapse.

Official Chartered Physiotherapists Society guidelines.

www.csp.org.uk/news/2020-06-03-physios-postnatal-running-guidance-recognised-aligned-government-advice

New sports bra, maybe new footwear.
If your breastfeeding, feed just before you go for your run, yes it will mean babies settled for longer but also running with big heavy boobs is not comfortable!

Start slow. I did C25K but I had to stop and start a lot, I did Pilates to support my muscles post nasally as well as some yoga. Without those I could not have started back running.