When can I start running again after a baby? Post natal. Pilates. Running. Epping. Fit School
It’s a toughie. On one hand, I completely understand the need and want to get out running again. If you love being active, pregnancy can feel like a life sentence of inactivity and then some miserable person (like me) suggests you wait a little bit.
If you use running to boost your mood, then surely when your new mummy hormones are running riot, a run is a great idea. Right? Hmmnn... (puzzled emoticon).
I’ll be honest with you. The day after my 6 week check after having Isaac I put on my trainers and ran like a crazy person. It felt sooooo good. But subsequent training for a 10k left me pretty sore. I ignored my painful pelvis and had weird stuff going on in my hips until I stopped running completely when I got pregnant with Naomi. I wish I had listened to my body.
I’m going to give you the facts and leave you to make your own choice based on your body.
There are four things to consider about running and the post natal body.
1. Your pelvic floor
C-section or vaginal delivery, your pelvic floor will have been under pressure throughout your pregnancy due to the changes in your posture and the way your full uterus will have put pressure on your pelvic floor muscles. Pelvic floor muscles and a pelvis that would have already been weakened by the hormone relaxin.
Excess weight, the size of your baby, the age at which you delivered your first baby, intervention like forceps/ventouse or for some, a sensitivity to pregnancy hormones can all put extra strain on your pelvic floor.
Running on an already weakened pelvic floor is a really bad move. It’s just likely to put extra strain on the area and could increase pelvic floor dysfunction like incontinence or prolapse.
One of the reasons I became so fascinated with the post natal pelvic floor was my surprise at the number of fit women in their late 30s and early 40s who came to me, having starting running/getting active after their babies were born and realised they had a minor prolapse. It’s really common.
Your posture inevitably changes during pregnancy. There’s all that baby weight pulling your spine forwards and tipping your pelvis. Running on a wonky skeleton will only exacerbate any issues and probably lead to the physiotherapist’s table. Your body is different post baby to pre baby, it won’t feel the same.
We would always recommend a once over with a physiotherapist, ideally a Women's Health Physiotherapist. We recommend the Mummy MOT available as a one off.
It’s estimated that relaxin, the hormone that makes your joints/muscles/blood vessels lax remains in your body for up to four months after you give birth or stop breast feeding. High impact exercise is not nice on joints which are already under strain and could lead to inflammation.
Whilst there is lots of evidence available on the benefits of exercise during pregnancy and afterwards, there have been little to no studies on the impact of types of exercise on your body, long term. So could high intensity running affect your hips as you age for example. It's worth listening to your body.
4. Your energy/tiredness
Running takes a lot of energy, both calorific and get up and go energy. If you are breast feeding, it’s important to re-stock any lost calories fast after you exercise. If you don’t you’ll feel shattered and probably reach for the chocolate box. If you aren’t getting much sleep and start running regularly, it could add to the exhaustion.
I don’t want to be the miserly running police but I do want to ensure you get the best advice out there. Running is awesome. Exercise is awesome. But do give yourself time to recover before you get back to it.
Want more info? Here's my guest post for Babycentre on 9 post natal exercise swaps for new mums.
Check out the New Mummy Diet for more help on getting back into shape after having a baby.
For information on classes check out Karen's About page.