Have you been asking yourself when you can get back to running after baby? Whether you are an avid runner or just looking to get back into exercise, this blog is for you. At Empower Physical Therapy and Wellness we view the process of delivering a baby as an orthopedic injury, regardless of if you underwent a vaginal or cesarean birth. Just like with any orthopedic injury, there is a protocol that physical therapists follow to help you steadily overcome your injury, make progress then return to function.

The process is no different after having a baby. With no other injury would the expectation be, sit around and do nothing then you are magically cleared to exercise after a period of time has lapsed. There is finally a resurgence of new research coming out to help guide pregnant and postpartum women in exercise progressions and what is and isnt safe. In this blog, we hope to help guide you through what to look for to help determine if your body is ready to return to running. 

Understanding Your Body Postpartum

• Physical Changes After Childbirth:

• In order to truly understand your postpartum body, we need to look back into your pregnancy and look at just how drastically your body changed. Your body underwent:

  • hormonal shifts

  • blood volume increases 30-50%

  • your abdominals length, thin and stretched apart

  • your pelvic floor and hips are tasked with carrying the increased load

  • your low back loses some of its lordotic curve and

  • your usual hinge point shifts higher

  • your ribs widen

  • breathing tends to become more chest dominant

  • your boobs change size putting more pressure on your mid back

  • I could go on but I think you get the point. A LOT happens during pregnancy, labor and delivery and postpartum. 

• At Empower Physical Therapy and Wellness we recommend seeing a pelvic floor physical therapist while pregnant especially if you are looking to stay active. We can help your body accommodate all of the changes it is undergoing and help you create an exercise routine that works for your body. We will also help you with birth prep to hopefully help prepare you for a smooth delivery. 

• Now when it comes to postpartum, if you have never experienced it before, nothing truly prepares you for how wonderful, exhausting, mentally and physically challenging it is. 

• At Empower Physical Therapy and Wellness, we view labor and delivery as an orthopedic injury.

  • Tissues change length quickly resulting in a significant weakness

  • swelling

  • stitches

  • pain

• However, unlike other injuries where you are given instruction on how to recover. After delivery, you are provided with no direction on how to help your body recover AND you are now responsible for taking care of a baby. Thas a LOT to deal with!

When Can You Start Running Again?

• General Guidelines:

• The question we most  often hear is, when can I run after having a baby? It should come as no surprise that the answer is, IT DEPENDS. Everyone has a different postpartum experience and how your mind and body handles this phase of life greatly matters in terms of your physical abilities. 

• Timelines can vary greatly from person to person. Things to consider:

•  if you exercised regularly when pregnant 

• how you delivered

• how much sleep you are getting

• nutrition

• your overall mental health and how your body is recovering

• Recent research has released return to running protocols that can be used as guidelines to help determine if your body is ready to return to running. You can check the guide lines out here.

• Timelines:

  • As an overgeneralization, typical timelines for return to activity in someone with an uncomplicated pregnancy and delivery could look like:

• Start pelvic floor PT at 2 weeks postpartum to start rehab for your core, postural awareness, breath work and building a strong foundation

• Prior to returning to regular exercise you must have clearance from you medical provider  

• Once cleared, gradually progress from:

•  double leg strength 

• single leg strength 

• Double leg jumping

• Single leg jumping

• Walk Jog Progression

• Run

• Signs to look for thay may indicate that your body is not ready for what you are doing or that you are pushing yourself too hard

• Pain(anywhere)

• Change to your bleeding or if you start bleeding again 

• Fatigue

• Leaking

• Pelvic pressure

• Difficulty passing a bowel movement or voiding urine a

• Factors that could increase this timeline

• Having a c section

• Having a grade 3 or greater tear

• Poor nutrition

• Lack of restorative sleep

• Pre- pregnancy fitness level

• Postpartum complications

• Gestational diabetes 

Preparing to Run Postpartum

• Strengthening and Rebuilding Your Body:

• There are several factors that we need to consider before you return to running or your pre pregnancy workouts. 

• We view pregnancy, labor and delivery as an orthopedic injury that requires skilled rehab to recover from properly.

• Your abdominals were over lengthened and are now returning to their normal size but drastically weaker

• Your pelvic floor had to support a baby for 10 months and then over lengthen to deliver a baby. 

• If you had a c section you underwent major abdominal surgery

• We adapt a “pregnancy posture” while pregnant and we have to actively work to correct that to help reengage import support musculature 

• While your body is trying to recover, your body is being tasked with learning how to care for a newborn, complete house chores, care for any older siblings and so much more. 

• Basically, there is a LOT going on in the early postpartum period. We find it is best to let the professionals help you out to help make sure you progress appropriately to help avoid injury or progressive pelvic floor dysfunction. 

• Creating a Plan:

• First and foremost, we need to set realistic goals for your body and your journey! We need to consider the current demands of your daily life, schedule and responsibilities.

• Exercise Snacks

  • During the first few weeks of getting back and trying to build a base we often recommend trying to incorporate your exercise into daily tasks. It is often unrealistic to set aside 30 min of uninterrupted time during your early postpartum period. It is much more realistic to try and sneak in “exercise snacks” throughout your day. Think, every time your baby does tummy time, you do one exercise. Try your best to take any stress and expectations off yourself by setting yourself up for success and being flexible with your schedule when needed. 

Tips for Running Safely After Childbirth

• Build a Foundation

• 0-6 weeks postpartum for build a foundation of strength by reconnecting to your deep core, breath work and re engaging your glutes

• 6-12 weeks postpartum we focus on functional strength progressing from double leg strength to single leg, from double leg jumps to single leg jumps. Running is repetitive single leg jumping so if you dont have appropriate singe leg strength your body is not ready to run. 

• 12 weeks and beyond we start a walk jog progression, if you have built up enough strength and your body feels ready. 

• There is a lot of variability during this phase. While we follow guidelines we also take into consideration a patients mental health and physical abilities. One women might have achieved all her 12 weeks goals by week 6 and is ready to run while another might not achieve her 12 week goals until 6 months postpartum AND guess what, both women are crushing it!

• Avoiding Common Pitfalls:

• Overtraining

• Comparing yourself to other new mothers or your pre-baby self

• Ignoring warning signs (pelvic pain, heavy bleeding, joint pain)

• Pushing too hard too fast 

• Not allowing appropriate rest 

• Follow a walk jog progression, dont start back with a full blow jog or run

• Purchase new shoes if you ran in your previous shoes while pregnant, you gait will be different now that you are not pregnant

• Post-Run Recovery:

• Appropriate hydration and nutrition

• 360 breathing to connect into core and pelvic floor 

• Appropriate sleep and rest

• Continued cross training for strength building 

Listening to Your Body

• Recognizing When to Slow Down or Stop:

• Far too often we are told to “listen to your body” during the postpartum period, but what does that actually mean? Our body provides us with warning signs if we are pushing too hard but far too often we ignore them. While we are recovering and rebuilding strength in the early postpartum period, it is important to listen to the warning signs our body provides. You should not feel:

• Pain or discomfort, anywhere

• If your bleeding has stopped it should not start back 

• Accidently loss of urine or gas

• Pelvic pressure or pain

• Excessive fatigue 

• Mental burnout 

• Seeking Professional Help:

  At Empower Physical Therapy and Wellness, we specialize in working with pregnant and postpartum women. We help guide you through this period and answer any question you may have. If you underwent ACL surgery you wouldn't leave your recovery up to chance and go at it alone. Why do we expect pregnant and postpartum women to navigate this journey alone? 

  If you have any questions, we would be happy to answer them. Give us a call at 678-413-5587

  Just remember mamas, your health and well-being is crucial not only for yourself but also for your family.

Hi! We are Dr.Aimee and Dr. Lauren

We are the owners of Empower Physical Therapy and Wellness. We are pelvic floor physical therapists who specialize in helping women from pregnancy, into postpartum and through perimenopause, menopause and then beyond! We believe all women deserve to do all of the things they love without symptoms!

You can contact us via our website, email at hello@weempowerpt.com or social media!

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptoms. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. The opinions expressed in this blog are those of the author and do not necessarily reflect the views of any medical or healthcare institutions.