The Running Mom Workout
Hey Runner Mamas! I see you pushing strollers, running with sweat gently beading your forehead while toddlers are squirming like they’ve been in stroller jail for decades instead of 20 minutes. And you’re gracefully ignoring their wails because, me time. And those kids are fine. Or maybe this is just me. Either way, it’s no small feat to push a stroller while running so I created this workout: a focus on core and the lower body so that you can haul that stroller over any terrain you want to jog.
It’s important for all runners to do some strength training. Strong muscles help dampen the forces exerted on joints while running, plus they help your overall power and speed (and general stability needed for maneuvering turns). And we can really thank a healthy pelvic floor/core for supporting both the pelvic bones (you can’t get very far without stability here) and keeping you from peeing yourself while running. All of the exercises in this circuit will help contribute to a healthy pelvic floor.
Other workouts you might like:
Fair warning: this is not an early postpartum workout. It could easily be scaled for intensity (drop or increase reps and sets, weights, and/or range of motion) but if you’re feeling any pelvic floor or core strain while doing this consider trying it without any weight or starting with a more gentle routine and build up. This is, however, a great workout probably closer to 10 weeks postpartum as a return to run conditioner (noting that every body is on a different healing trajectory and starting with no to small weights would be best). There is no high impact in this routine, awesome for a pelvic floor trying to get stronger, and it is loosely based on my return to run criteria for anyone after injury. Injury includes cesareans and vaginal births, as well as the down time (completely appropriate deconditioning) navigating your new infant(s) after.
So what does this workout entail? I’ll list each exercise, as well as some scaling options!
The Running mom workout
10-15 reps of each exercise for 3-4 rounds
Kneel ups: starting in a kneeling position, move feet to flat on the floor or on toes depending on comfort. Rise up from buttocks on heels to tall kneeling. You should feel work in your buttocks and quads. To scale: easier: no weights; harder: add weights as needed to make 3 rounds challenging.
3-Way mini squats: these are intended as training for running, so depth is less important than alignment. Starting upright, bend standing kneee about 30 degrees while reaching opposite toe forward, then to the side and back, standing between wall each direction change. Keep the standing knee in line with the toes. One repetition is 1 tap all directions on both legs (6 taps for 1 rep). To scale: easier: no weights, more shallow squats. Harder: add weights or kettlebell in front of chest, and advance to heavier dumbbells on each shoulder.
Renegade row: in a plank position with wide feet, drop down into a push up and then keep body stable (shoulders, trunk and hips in line) while doing a row with each arm. To scale: easier: no weights with shoulder taps and pushups done on knees or leaning on to counter top. Harder: increase weight resistance.
Hands and toes hydrants: Starting on hands and knees with a neutral spine, dig toes into the ground and lift knees up ~1-2 inches (keeping core engaged). Lift one leg out to the side as high as range of motion allows. Repeat 10 times each leg then switch sides. To scale: easier: keep knees on ground, ensure core is engaged before initiating leg motion. Harder: slow speed of leg lifts (this will extend the time required to be in the challenging posture).
Deadlifts: Starting upright with weighted bar or dumbbells, hinge at hips like you are closing a car door with your buttocks while keeping your chest up. To scale: easier: keep resistance low and exhale on return to upright. Harder: increase weights as needed.
Heel raises: in standing, come up onto the balls of your feet while maintaining balance. To scale: easier: use a countertop to allow hands to help push up onto toes and lower down. Harder: increase weight resistance.
Nut crackers: in a side plank position, rest top knee on a chair and upper body on elbow. Slowly bring the lower leg (bent at 90 degrees) to meet the upper thigh. To scale: this is very challenging postpartum so start by tolerating a side plank on knees, then progress to full plank. Once those are tolerated then attempt the nut cracker. Harder: in full side plank position with upper foot supported on chair, bring lower leg up to meet upper leg.