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

Also really important to understand that the risk of prolapse increases significantly post menopause. So just because you feel OK running 12 weeks PP, doesn’t mean all that pavement pounded won’t catch up with you hit menopause and you suddenly find your insides have fallen out.

@Susanna85 have you thought about getting a running pushchair? Then you can go out in the day when the baby wants a nap, and stop to feed if it's urgently required. As someone said earlier it's another thing to get used to slowly but it does give you a bit more freedom.

I started running again at 3 months pp with both of mine, having had very straightforward births. After my first I had bad PND and found throwing myself back into running was the absolute best thing for my head, and ended up getting a marathon PB in London when she was 9 months old. I was desperately forcing her to feed as much as possible on the way to the start line knowing my boobs would thank me for it later! I think all the pushchair training helped

Pelvic Floor. Or forget it, Especially after baby number 2.

There's lots of sensible advice here... and also lots of sad stories about how things have gone wrong for people. I had a very positive experience.

I was surprised at how quickly I got my fitness back. I ran 5k on my due date and then had an emergency c-section 2 weeks later. 8 weeks post-partum I took part in a 5 mile cross country race. At 5.5 months, I ran a marathon and got a 15 minute PB. In the first six months after giving birth, I got PBs at every distance.

Running was a huge part of my life before having a baby and has continued to be important to me.

I bought Syrokan bras from amazon. They're similar to Brooks Juno bras, so they have adjustable velcro straps that make them perfect for breastfeeding.

I went to buggy fit classes twice a week throughout my maternity leave. Unlike most baby classes, I was doing something that was of interest to me and good for my mental and physical well-being. It was also a good place to meet other new mums who I've continued to run with.

Please make sure you include a visit to a postnatal physio to check pelvic floor matrix

I had a prolapse that I was due to have operated on but due to covid got cancelled. I started running and it's actually made it much better! I can now do 5k (my ds is nearly 2 so I guess my tip is it's never too late to start!)

Work on your pelvic floor and core first, for sure. Massively helps with learning to breathe well and having good posture after pregnancy and when carrying a baby around, etc. You might think your pelvic floor is okay until you start running 😳. Then something like C25K is great. If you’re breastfeeding, timing runs for shortly after a feed so your boobs aren’t like leaky rocks is a good tactic. I found running so good for my mental health and self confidence post babies - really a turning point for me in longer term management of my anxiety and PND. And then don’t stop the pelvic floor exercises!

Take it slowly. Don't expect to be like you were previously. I ran up to 28 weeks and started again 6 week pp with the worst run of my life! Also new trainers and a well fitting sports bra, don't squeeze into your old one. Feed before you go. I would get into kit, feed baby, put bra on and go

Three years pp and I still can't run or jump due to weak pelvic floor.

It's not always going to be possible.

I was a very fit marathon runner and running was a massive part of my life. I did all the right things in pregnancy: healthy diet; ante-natal Pilates; pelvic floor exercises etc. I also ran through pregnancy - with hindsight I wish I hadn't (too much pressure on pelvic floor).

A traumatic forceps delivery resulted in prolapses and I am not back to any exercise nearly a year pp. And yes, I am seeing a pelvic floor physio and doing all the right things - again.

My advice would be: just because you were really fit and did all the right things in pregnancy doesn't mean you will be able to return to running - be prepared for this and then it might not be such a crushing blow if it happens.

Hi all, thanks so much for taking the time to share your advice and experience.

As well reading through this thread and others like it, we looked at NHS guidelines and spoke to a post-natal physiotherapist to make sure we gave the right advice. Here's a link to the article

How to return to running after pregnancy: 10 tips to make it work for you

It would be great to hear your feedback.

Thanks again!