How To Ease Back Into Running After Having a Baby

It's been several years since I gave birth to my first child, but I'll never forget those first few weeks with a newborn. Physically, I felt so awkward that I could swear I was in someone else's body. Mentally, I was overwhelmed, confused, and scared.

My midwife told me I could run again after childbirth as soon as I felt ready. But I wasn't in a huge rush. Still, after one especially trying day with my then 3-week-old son, I yearned for a therapy session in my running shoes. So I ran.

It may have been the slowest 3 miles I've ever run, and it was anything but easy, but it was amazing. After several weeks being consumed nearly exclusively with "mom" duties, it was great to do something just for myself again.

So began my postpartum comeback. Just like that first run after having my son, it was slow and challenging, but rewarding. It took months to hit my old paces again, but sticking to it paid off: Once I reached them, I ran personal records in the 5k, 10k, and half marathon distances—all before my son turned 1.

Drinking plenty of water is also a must. Remember that both running and nursing increases your fluid needs, according to askdrsears.com, a website devoted to providing advice on parenting and health care. So drink up.

Set realistic expectations

Chances are you're not going to be able to run as fast or as far as you used to at first. It was a solid month of consistent running before I could log 5 miles without stopping after having my first child. Even if you ran through pregnancy, experts say that gradually easing back into running postpartum is crucial to prevent injury.

Plus, even if you have the best of intentions and motivation to resume running, things aren't always going to go as planned. Babies are anything but predictable. Sleep regressions, teething, illnesses, and more are likely going to throw off your baby's routine, and as a result, yours too. Meaning: Your scheduled runs may not always happen.

Keep in mind that this season of life is short. Before you know it, you'll have a pair of little feet running behind you, giggling trying to keep up. That 3-week-old who challenged me as a new mom? He and his younger sister now go running with me, and have a bunch of kids' dashes and 5k races under their belts. Returning to running after having a baby — and being consistent about exercise when you have young kids — isn't easy, but doing what you love is always worth it.