Returning to Running After Pregnancy
Resuming your running routine after childbirth is a journey that requires patience, self-awareness, and a gradual approach. Coach Annika Braun from McMillan Running offers practical advice to help new mothers transition back into running safely and effectively.
1. Prioritize Postpartum Recovery
Regardless of your activity level during pregnancy, it's essential to allow your body 4–6 weeks of rest post-delivery. This period enables healing and allows your uterus to return to its pre-pregnancy size. Use this time to bond with your baby, rest, and prepare mentally and physically for the return to running.
2. Begin with Walking
Start by incorporating walks into your daily routine. Walking helps reintroduce physical activity, provides fresh air, and can be a bonding experience with your baby. This gentle movement sets the foundation for more intense workouts later on.
3. Rebuild Core Strength
Pregnancy stretches and weakens core muscles, which are vital for running. Dedicate 10–15 minutes daily to core exercises to reactivate these muscles. Coach Katie McGee recommends pelvic floor exercises:
- Quick squeezes: Hold for 2 seconds, repeat 10 times.
- Long holds: Hold for 10 seconds, repeat 10 times.
These exercises help restore stability and prevent injuries.
4. Ease Back into Running
Once you feel ready, start with short, manageable sessions. Options include:
- Run/Walk Intervals: Alternate 1 minute of running with 1 minute of walking.
- Short Jog: Begin with a slow, 1-mile jog.
Gradually increase duration and intensity based on comfort. Remember, every postpartum journey is unique; listen to your body and adjust accordingly.
5. Practice Patience and Self-Compassion
It's normal for your body to feel different post-pregnancy. Weight loss and muscle tone restoration may take 6–9 months or longer. Avoid rushing the process; focus on consistent, gentle progress. If you're eager to return to structured training, consider McMillan's maintenance plans, which offer guidance on rebuilding fitness safely.