Back to exercise pp/running

[1sttimemumtobe2021]

Hi

Was hoping for some recommendations. I'm almost 7 weeks pp and at 6.5 weeks I went for a run (I'd thought it was 6 weeks to wait before exercise) and I went for it - a 5k but a slower time than usual by a few mins but I pushed myself. Anyway turns out that was stupid and I wet myself a little during the run. I didn't beat myself up too much as I thought that was to be expected to some extent. (For context I did do a fair bit of running pre pregnancy so a 5k wasn't beyond my limits).

Have done some research since and high intensity/running isn't recommended til at least 12 weeks pp.

Does anyone have any suggestions about how I can ease back into fitness - what types of exercise etc. in the meantime and also how to help with my pelvic floor. I know I'm being impatient but I just want to feel good about myself - both physically and also mentally via exercise a few times a week.

Thanks

4.5 weeks pp here. I'm in a similar position.

Does swimming work for you? Much lower impact but still a decent cardio workout and using most major muscle groups, especially breast stroke. You should be fine with that at 7 weeks pp.

Hi there- this is one of those issues that doesn't get nearly enough attention in this country.

I would suggest asking for a referral to a women's physio. It's relatively early days so the chances are you'll be fine: but definitely download and use the Squeezy app as a starting point. And follow Gusset Grippers. She's a legend!

Thanks both, finding it difficult to find a decent swimming pool option around here as that would have been ideal. I just went on a cross trainer this evening for 20 minutes and took it steady. I have a health visitor appointment tomorrow so I will mention the physio, thanks.

Lots of walking; post partum yoga; work on your core and pelvic floor! Then gradually move on to run/walk. Well done!

You've effectively lost 6+ months of fitness so take it slowly. Walking at first. Maybe get the couch to 5k app to build gradually back up to 5k and repeat weeks if necessary.
Assume you had a normal birth? If it was a c-section it will take longer.

I'm chomping at the bit too - have my 6 week check this week and want to get back to running and judo. Your post has given me pause for thought.

Postnatal Pilates, lots of walking, Squeezy app. It took me a year of core work to get back to running, but by 2 years was back to previous fitness and 18 months to 20 mile fell races with major hills. Play the long game, birth is major.

Have just downloaded the Squeezy app thanks to your recommendations. I always think I do my pelvic floor exercises wrong (feel like I just squeeze my bum too much!) so going to mention that too to the health visitor.

It was a normal delivery to some extent although I had an episiotomy and a suction cup so some intervention and a fair few stitches as a result but I've had no issues. Bleeding stopped by around 4 weeks.
Noted on the long game. It's me and my impatient self haha! I was actually following someone who used to be a runner and she waited 4 months to get back into running full stop so I need to bear that kind of thing in mind.

I'm 10weeks pp with dc3. I'm doing c25k to get back into it slowly.

After every birth I've done kegels exercises (Google/YouTube is your friend) to get my pelvic floor back. I'm having no continence issues despite a tricky birth. I'd do that for 3-4 weeks before seeking a physio; you'll probably see a drastic improvement if doing them correctly.

The women’s health physio I saw said to use the muscles you’d use to stop yourself breaking wind.

Emma Brockwell is good on return to running, I think she collaborated with others on some guidance for post-partum. That said, if I waited to be ready according to her checklist I’d never run again as my birth (episiotomy, forceps, huge OP baby) left me with prolapse. So I’d say look for function, comfort and resilience rather than perfection.
Hillwalking is good if you need a bit of a burn with less impact. Really do hear you on the impatience - it is so hard waiting!