Getting back into exercise after baby

[RosieLee2019]

I had a baby in late 2020, and have barely done any exercise since, due to exhaustion, lack of time and lack of motivation. Prior to pregnancy I was a fairly serious runner - 45 min 10k, 1:40 half, 3:40 marathon, training 3-5 times a week. I know I’ll never get back to the standard I was before, which demotivates me even more. I think I need some new goals, but not sure where to start. Any tips for getting back into exercise after having a baby when you work full time as well?! I’ve been doing the odd 5k but that’s it.

There’s absolutely no reason why you wouldn’t get back to that standard!

Can you run all or part way to work or on your dinner break? I’ve done this on numerous occasions. I take a change of clothes and wash stuff in the day before, then catch the bus home. You could catch a bus part way if it’s too far.

What about driving to work and arriving early so you can fit a run in.

Have you got a partner? Make an arrangement with them - eg you get a run in certain evenings a week.

My DS is now 5. I raced (bike) before he came along and have continued. I also work full time. So I know how hard it is to fit training in. But it is very doable. You just have to make a plan and be a bit creative (eg using commutes). I worked 9-5 when DS was tiny. His nursery was open 8-6. It was very near my work. So I’d have my bike in the car the night before, kit out, change of clothes in the car. I’d get to nursery early, in time to put my helmet and shoes on and get my bike out the car. Drop him off. I was on my bike for 8.05.

If all that blows your brains. Enter an event that you’ll have to train for, then fit your training in as described. At that age your little one can go in a running buggy too… so handy for your weekend longer runs if you don’t have childcare. I had a trailer for DS so he get dragged out (literally) on my long rides (and still does occasionally).

You can do this.

Why won't you get back to the standard you were before? I'm quicker than I was pre-kids.
I run 4-5 times a week, usually pre work before anyone else is up, with my long run at weekends.

I feel I won’t get back to my previous standard because I don’t have as much time to train as I did before. I’m also a lot more sleep deprived so have less energy.

I agree though that I need to find a way to fit it into my daily routine, so thanks for the ideas!

Hiya OP, my wee one is a year old and I've only found a bit of a running rhythm again in the last month or two. My baby isn't a great sleeper so I've struggled with energy / motivation. No way I could get up early to run- I'm up half the night as it is!! But recently I've found ways to fit my running in to my new (i.e with child) lifestyle. I go running at lunchtime at work once or twice a week. I'm part time so on days off try and run with running buggy. At weekend usually find time for my own runs, but can also go with buggy if need be. I'm focusing on easy runs for now, but even just with a new consistent routine I'm feeling much better about my running . Going to try a parkrun twice a month to stretch my legs and help motivate me towards faster running (with a new post-baby PB rather than thinking too much about what I used to do). I've thought about signing up to races later in the year etc but decided I don't want the pressure just now. Might try and get back to regular evening running in the spring but we'll see.

You can absolutely get back to where you were. But, as always, you absolutely have to be enjoying the running you are doing. Don't put too much pressure on yourself. You must have really liked running in the past? Get that feeling back but with new goals. I would recommend trying to get consistent runs in, even if just 2 or 3 times a week and take it from there. Can you run lunchtime at work, or just after, or evening, weekends? Running buggy?

Thanks @skyla01 that’s really helpful advice! My DS is a really bad sleeper too so I really struggle to find the energy even when I have the time! I agree I need new goals (PP PBs!) and to find the bug again. Every time I’ve found some momentum something else crops up, like illness, a sleep regression, etc etc!! At the mo I’m going to try and run twice a week, and one park run a month, and see where I can go from there. I went out for 3 miles on Saturday and the weather was so beautiful it reminded me why I love to run!

That sounds like a good plan! Start with manageable targets and you can always aim higher if / when things get better. If you've been laid off a while running might still feel quite hard, but your fitness will come back soon and then it'll be easier again.

It can definitely feel like 2 steps forward, 1 back though- I was ill most of December and hardly ran at all. Making the most of it now though (until the next nursery bug!)