"I just had a baby ... When can I run?"
This is a question that I hear and see a lot in conversations with new (or expecting) moms and in many of the running groups I’m in on Facebook.
The answer is, as with most things: it depends.
The most recent guidelines for post-partum return to running advise to hold off on running until 12 weeks after delivery. 12 weeks!? Yes. But again – it depends. The guidelines offer us a framework and foundation for helping our mama running, but they are still a work in progress, and we don’t have strong evidence for some of the areas addressed.
A successful return to running – whether after injury, having a baby, or simply “taking a break” – requires assessment, planning, feedback, and the acceptance of modifications. Physical therapists are in prime position to offer women this evaluation and guidance to navigate the often-murky waters of post-partum running.
^^a very tired mama finishing her second race post-partum, a half marathon, with very little training.
As a physical therapist, I directly assess your:
- Strength, balance, flexibility, power, endurance
- Load tolerance (i.e., can you hop on one leg without pain or incontinence?)
- Weight management strategies
- General well-being.
- (In addition, pelvic floor PTs will assess your pelvic floor muscles and function, sometimes including an internal exam – this is not what I do, but I absolutely value their role on this team, and often refer my clients to PFPT before really getting going with me).
Our conversations will also include discussion about your:
- General mental state,
- Sleep status (ha!),
- Hydration and nutrition
- Impact of breastfeeding (if applicable) on your daily routine and exercise, and
- Supportive clothing (bra, shoes, clothes for your new body)
- Interactions with and/or referrals to other healthcare providers / specialists.
In general, I advocate for:
- Volume before intensity: add time/distance and frequency before ramping up the speed of your runs.
- Gradual progression: you have to walk before you can run, and even then, your run may only last for one minute at a time. It is unrealistic and unfair to your body to expect to head out for a 3-4 mile run at pre-pregnancy pace on your first try.
- Coordination of care with other providers who are experts in THEIR fields. You are a part of a team, and we all need to be on the same page.
^^a much less tired and better trained mama, finishing her first stroller-race, a 5K
- Being open to change. You and I may create a plan for the next 1-2 weeks that needs to be restructured or modified once we get going. Expect that, prepare for it. It does NOT mean you are failing – it means you are doing something new and your body is still adjusting.
If you’re in the boat of mamas thinking about that first run after having a baby, I strongly encourage you to seek guidance before you begin a program on your own. Physical therapists have many of the tools and resources to help you, and are connected with other providers who can offer their expertise as well. We want you to succeed – let us help you!
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Goom T, Brockwell E, Donnelly G. (2019) Return to running postnatal – guidelines for medical professionals managing this population. DOI: 10.13140/RG.2.2.35256.90880/2