Running post c section

[thefamousfiveplusone]

My DD was born by c section 5 weeks ago. Before becoming pregnant with her I was a keen and seasoned runner. My question is how long should I wait until I gently return to running again? I've had a little google which suggests 6 months!!

I appreciate that there is a lot of internal mending to be done but I would like a timeframe to aim towards.

If anyone can offer me any advice or guidance I would be grateful. Thank you

Prepare with brisk walking and postnatal pilates/ yoga to rebuild strength and fitness.

It will depend on how the pregnancy went to some extent. I had SPD which meant I was building from zero fitness. DS was about 5m when I was ready for a mainstream fitness class, but had been gently building up the activity from a couple of months in.

I started running about 6 weeks post-section. I had felt completely back to normal for a few weeks before this and had managed a 4 mile walk.

It was very infrequent to begin with (max once a week, largely because I was breastfeeding) and probably only a very slow mile to mile and a half each time. I hadn't run at all during the pregnancy because of anxiety from previous miscarriages.

I asked a friend who is in O&G doctor who said she thought 6 weeks minimum was reasonable.

I really really recommend going to see a physio for a post natal check. I had one who checked my pelvic floor and gave me some strengthening exercises for my glutes. They could then advise on running. I wasn't very fit beforehand - but am up to running 10k (not that quickly!) after having an emergency C section in the summer.

I was the same as you pre-pregnancy OP and had run up until about 34 weeks.
I run/ walked after about 8 weeks I think. Prior to that I just tried to do decent walks. I could really 'feel'my scar when running to begin with.
Don't forget how much you use your core when running!
Enjoy ☺️

Thinking back many years but IIRC my c-section scar took a few months to stop aching when I ran.
I was at the gym at 12 weeks which was fine. But when I tried to run around 5 months post section it was still achy. I did manage the race for life approx 3 months later though.

3 months bit start v v gently

All your responses are very much appreciated. Thank you 😊

I shall take all that you have advised on board and take it very slowly. I must admit that when we went out for a walk the other day which was approx 6k I could definitely feel it by the end. That pulling sensation around my scar.

I'll give it some more time and may start off with a few gentle park runs to ease me back in when the time comes.

I started approx 6 weeks after a problem free ELCS.

I found it best to just forget what I had done before/during pregnancy and start from scratch - I understand that C25K can be frustrating but it a rally really good way of making sure you don’t overdo it.

I also wore my pregnancy trousers, which came all the way up to my boobs and gave me a wonderful feeling of support!

Good luck and try to remember that the longer the recovery the more bulletproof it is

Are you doing post-c section exercises? I found a book called caesarean recovery and religiously did those, and began running at about 4 months with no problems. I’d second seeing the physio before you start, to get a proper once over and make sure you don’t have to work more on glutes on whatever.

I started very slowly at 4 months and would not have felt ok doing it any sooner but I still don’t feel ‘recovered’ from it.

I teach Pilates and my (often unpopular with new mums) view is that running should wait for a minimum of 6 months, and I would actually wait longer if breastfeeding. There are a few reasons for this, and not just the CS (though with abdominal surgery generally I’d probably say a minimum of 12 weeks). The pelvic floor is generally quite damaged by pregnancy (regardless of delivery). It’s the 9 months of increasing weight and pressure plus the abdominal separation that does it. Things that would be good are: postnatal Pilates (moving to a standard class at 6-9 months depending on strength), aquafit and swimming, walking and general activity. You could also look for something like a holistic core restore class, very good for (re)building core and pelvic floor strength. I think we are lulled into a false sense of security because of the whole 6 week check - 6 weeks is nowhere near enough time for recovery from growing and carrying a baby.

@takeyourrubbishhome can I ask you reason with breastfeeding? I’ve started running maybe once a week from 6 months but am still breast feeding. Is it to do with fullness of the breast?

@puds11 it’s because of the relaxin/other hormones. It seems to hang around a little longer when you’re breastfeeding. Both times I’ve noticed a big change in my body a few weeks after stopping

Most sources suggest 3-4 months post breastfeeding for relaxin levels to fall, but of course people do run while breastfeeding. It just means you’re a bit more vulnerable to pelvic and joint issues. And the problem with pelvic floor issues is that we might not know until older age just how vulnerable

Thank you @takeyourrubbishhome, I hadn’t considered that at all!