How To Ease Back Into Running After Having a Baby
If you're getting back into running after giving birth, here are some tips to keep in mind:
Start slowly
Doctors used to advise that new moms wait six weeks to return to exercise after childbirth, and eight weeks before being physically active after a Cesarean section (C-section) delivery. But these guidelines changed in 2015, and are no longer as strict. The American Congress of Obstetricians and Gynecologists says new moms who had an uncomplicated pregnancy and delivery who did not have a C-section can return to exercise as soon as they feel ready, possibly a few days after childbirth. Women who had C-sections should ask their healthcare providers when it's safe to start running again.
Follow the advice of your doctor, and only try to exercise when you feel up to it. Start with a few short walks. Once walking feels good, adopt a run/ walk approach. Try alternating one minute of walking with one minute of running. In time, you'll be able to extend your running intervals.
Keep in mind that just like no two babies are the same, no two women experience a return to running post-baby the same way either.
You may feel comfortable heading out for a short jog a week after having your baby, or you may not feel ready to run for several weeks, or even months, after giving birth. If it's a good while before you feel up to running again, that's OK.
Pay attention to how you feel
Your body has been through a lot of changes over the past nine months. Pregnancy brings added blood volume, a higher resting heart rate, weight gain, swelling, and more symptoms that can make running feel different. Some of these changes, such as swelling and added weight, may take a while to go away once you have your baby. What's more, the postpartum period also brings its own set of symptoms, from afterbirth pains to sweating and exhaustion. Personally, I couldn't believe how sore my back was for weeks due to receiving the epidural. So, if running feels different post-pregnancy than it did before, don't be surprised. You may get fatigued more easily, need more walk breaks, or feel new aches and pains.
Invest in a new pair of running shoes
After my second child was born, I couldn't figure out why my feet hurt on every outing. Then I realized my running shoes were suddenly too tight. According to researchers from the University of Iowa, it's fairly common for women's feet to increase in length and width during pregnancy. So, don't just throw on an old pair of shoes when you hit the pavement postpartum. Invest in a new pair of running shoes that fit your new foot shape so you can be comfortable and avoid injury.
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