Postpartum running

[cookiecrunch94]

Hi all, I'm currently 8 weeks pp and have been given the all clear from the docs to start exercising again. Pre pregnancy I ran a lot but didn't run during my pregnancy for various reasons, so I've been looking forward to starting a couch to 5k most likely when I'm 12 weeks pp if I feel up to this.
On discussing this with the GP they said that running is the worst exercise you can do pp due to pelvic floor pressure, and encouraged me to swim (can't swim but I'm nowlooking into adult lessons) and cycling. To say I'm disappointed is an understatement.
How did you feel running pp? I don't want to do myself damage which is why I was planning on waiting 12 weeks, but the GP has really put me off altogether.

I'm not post-partum but interestingly I've experienced some bladder weakness for the very first time in my life since running several times a week (3/4/5 times a week) over the past year or so. I've never had an issue like this before of any kind and it's been suggested I do exercises and start swimming more instead, just to let you know.

Yes, it's disappointing but it wouldn't surprise me if it were true. 8 weeks is nothing even if it feels like a lifetime. Anyway, I hope someone more experienced will reply.

I am not a runner but my pelvic floor was buggered after my two babies. I was advised not to do any high impact exercises until at least 16 weeks. That included hiking whilst carrying my baby. A flat stroll, fine, but not a 3+ mile hike on the hills (for context I hiked 20 miles when 9w pregnant with DC1 so 3 miles does not a hike make). I also saw a physio who reminded me that it takes 2 years after having a baby to fully recover. Take it slowly. But don’t be scared.

What women go through for their little ones!

I run too OP. I started back at about 4 or 5 months. From 6 weeks PP, I attended a physio who specialised in women’s health, and she guided me through PP recovery.

I didn’t start until she had given me the sign off.

if you can I would highly recommend finding a good physio who specialises in this area, to support your recovery.

I had continued to do strength training throughout pregnancy 3-4 times a week, so I was in a decent enough position, but I still needed that 4 months to ease back from the pregnancy & birth.

Dont rush things, get assessed and then start slowly.

Well, I think running is supposed to be the worst form of exercise for your pelvic floor, that’s what I’ve also heard. BUT I ignored all advice not to run and have been fine! I ran through both of my pregnancies and was out 6-8 weeks pp. I ran a couple of marathons before babies, which I haven’t gone back to (but that’s mostly to do with time) but daily / regular 5 and 10k.

I took it easy to start with of course, but had no problems. It’s definitely important to do your pelvic floor exercises, and to be honest I think I should be doing more alternative exercise like swimming or yoga or weight training.. but running is just the easiest in terms of being able to get out quickly and being free!

I'm an avid runner, and started again about 12 weeks postpartum after both of my DC (both natural, one with episiotomy).

I STRONGLY advise you to have some sessions with a post-natal physiotherapist before starting. I have an amazing physio who took me through a running-specific program designed for postpartum women. It was a lot of work, but I was diligent about doing my exercises, and have had no issues running. Any kind of 'heaviness', pain, or leaking, means that you are not ready to start running again.

Also, she put me on a running programme that was very very easy and gradual. It was frustrating at first, always having to stop and walk, and it took 12 more weeks to build up to a 5k. Pre-DC I did half-marathons, Tough Mudder etc. But I'm glad I followed it, because I've had no issues afterwards.

I'm currently 18 weeks pregnant with DC 3, and I plan to follow the same programme this time around.

It could be your moment to learn to swim, you may surprise yourself at how much you enjoy it. It's a fantastic workout and so much fun, you may find you discover a new hobby and the combination of swimming and running (when you get back to it) gives an amazing balance to the physique.

I have 3 kids. They are all much older now but I ran from when each was a few weeks old. I have occasional bladder weakness if I'm running fast downhill and already needed a wee but it's not most of the time.
Do you have specific concerns about your pelvic floor? If so I'd see a specialist who can help you recover. If not I'd just take it slowly - which it sounds like you're already planning.
Paula Radcliffe ran her record breaking marathon after having a baby. Some people (including some GPs) are very anti running in favour of lower impact exercise. You should be in a good position having run before and having kept up strength training. I'd at the very least seek a second opinion before you give up something you love on the advice of one person - even a person with medical qualifications. Fwiw my doctor friend ran with me a few weeks after her own births too.

I ran fairly soon after both mine and didn’t have pelvic floor issues but I did get several niggling injuries

When I saw a women’s health physio, she said they like to do several strength tests before you start running. Some are focussed on pelvic floor, others on leg strength (can you squat onto a chair and stand up, can you do a one leg squat etc)

It would definitely be worth trying to find one and getting their advice because in my experience, GPs aren’t particularly knowledgeable on either being post partum or on specifics around exercise

They will be able to give your pelvic floor a proper examination and check if there are any weaknesses, and give you specific exercises for it - not just the general kegal advice

Best money I’ve spent after babies…

Definitely focus on pelvic/core strength before hammering along the roads. Tbh though - you'll feel it pretty quickly if your pelvic floor isn't strong enough!

Look up Shakira akabussi on insta (I think she called "strong like mum" or something. She does really good home exercises for post partum recovery (having had 4 kids herself, including a set of twins)

Thanks everyone for the responses, I'll definitely look into a specialist Physio, just hoping there's one locally. I think I'll definitely wait 16 weeks and will work on building my walking stamina.

I'm terrified of hurting myself and will be cross if I cause myself damage due to being impatient. I love running and have missed it so much, but I guess it will always be there.

I'm still feeling some slight heaviness when I stand up for too long so I realise my body isn't ready yet, the birth was relatively straightforward but I had a big baby so I imagine my pelvic floor is in tatters lol.

It's difficult to see other mums out there at 6 weeks running a 5k, I couldn't imagine doing that.

I think weight makes a big difference as well, I have lost about a stone recently and it does benefit you as far as pelvic floor goes.

I ran at 6 weeks pp and gave myself a prolapse. I'd say lots and lots of walking (as a runner, I know how painful this is!) and lots of Pilates. Get your pelvic floor in top
Top condition first!

I felt absolutely fine and launched back into half marathons. Then found I was getting pain in my bottom and wetting myself. Turns out I had a prolapse and I had no idea and had merrily ignored the symptoms. I was able to run again with some adjustments - I would recommend getting a mummy MOT first with a woman’s health physio.