Getting back into running after birth and episiotomy

[Snorefest]

Hi ladies, sorry this is long but hope you can help. I'm 20 weeks postpartum. I had an episiotomy and forceps delivery back in March which took a good 6 weeks to recover from but is fully healed now (Dr confirmed this at 6 week check up). I did the couch to 5k in April last year and then kept up with running 5k every other day after I finished the programme - prior to that I did no exercise at all so was surprised to find how much I started to love running. I stopped running as soon as I found out I was pregnant in July and then only went for walks throughout my pregnancy.

Now I have a LOT of baby weight to lose and also still have a huge stomach where I still look a little pregnant....it was even worse until recently when it deflated quite a bit just suddenly last week. Needless to say I am very very down. I know the extra weight is all 100 percent worth it because I have my beautiful DS but I feel so self conscious and can't even disguise it. Even my friend came over the other day and felt the need to comment on it several times (despite me wearing a baggy top and spanx underneath it).

I've started dieting now as I'm determined to sort my weight out. I also want to get back into running again (for the feel good factor too) so started couch to 5k from week 3. I was ok after the first run but then after the second run I felt pain down below for a few days after (almost like the pain I had after I'd given birth though less severe). This coincided with my first period starting too so not sure if that caused the pain. I don't know what to do now as I'm so desperate to get back into running again and know that others manage to do it even sooner postpartum, however, I am terrified of causing permanent damage down below if I continue. Can anyone relate? What should I do?

Congrats on your baby!

It's a strange feeling the first time you try exercise after a baby. My advice would be to start again at week 1. Build it up gradually and if the pain starts again then listen to your body and maybe speak to your GP if you can. You've been through the mill with an episiotomy and forceps so it may take a bit longer to recover but you will get there x

Thank you! Feel better already...I was just so freaked out after the first 2 runs and was wondering how others get back into running so soon after birth! I'll just take it even slower and then see how I get on x

Agree with taking it slowly and starting again. I had an episiotomy too and started running again at 4 months postpartum, I’d been walking loads (lockdown and baby who only napped when being walked), so had built up a reasonable amount of fitness, but it still took time to build up to running 5k without stopping. My top tips are keep doing your pelvic floor exercises, even a year on I sometimes feel it when doing a longer run. If you are breastfeeding, running straight after a feed is much more comfortable. Get refitted for a sports bra, and be kind to yourself, just getting out there and trying means you are amazing!

Look after your pelvic floor and core. Running uses a lot of those muscles that get a battering in pregnancy/ birth. Pilates and yoga tend to be good for gentle strengthening. Check for a diastasis recti (separation of the abdominal muscles) and exercise appropriately.

I had SPD in two pregnancies, an EMCS and a rather rough forceps delivery that aggravated the SPD. It was years ago and while running it usually fine, I have to be careful about wide-legged exercises or moves like side plank and it is aggravated by hormones at certain times.

Build up gently, it easily takes up to 9 months to fully recover from pregnancy/ birth rather than feeling fairly functional in the early weeks.

Pilates and yoga tend to be good for gentle strengthening. Check for a diastasis recti (separation of the abdominal muscles) and exercise appropriately.

I second this. A pregnant looking belly months after giving birth could certainly be down to diastasis recti (DR). You need targetted excercise for that such as pelvic floor strengthening, pilates, etc. Be mindful of other excercise you do as it may help you lose the weight but exacerbate the DR.

Thanks everyone...I do suspect a diastasis recti because I do still look pregnant almost 5 months after giving birth and it's visible to others....even under very baggy clothes. How can I get checked for diastasis recti? I am worried about asking the GP incase I seem super vain! I am starting a postnatal yoga class next month so hopefully that will help x

@snorefest Well I think it's reasonable for woman to not want to look 5months pregnant when they are far from it. It's not good for your confidence. I see where you're coming from though. It's just a shame that, with all we go through with birth, women can be shamed for wanting to look somewhat like their former selves.

In any case, DR can cause many health issues such as back pain, hernia, digestive disorders, pelvic floor dysfunction and other things too. So it's not just about vanity at all. You can go to your doctor and express concern about these things. I'm sure they can at least check for DR and you can take it from there.