Three considerations for postpartum running
So you’re finally given birth, have waited the recommended 12 weeks, and are ready to return to pounding the pavement after birth. First off all, congratulations! If you’re reading this article you must be surviving the fourth trimester, yay! Or you feel the need to return to running to save your sanity with all the new changes in your life. Either way, here are a few things to consider now that you’re officially a postpartum runner!
A supportive bra is your new best friend. By 12 weeks postpartum your ribs should be back to their regular dimensions in regards to bra circumference but breast size can continue to fluctuate based on how much milk you produce, if you’re lost all your baby weight or not, etc. Find a bra that comfortably supports you for impact activities. Too tight and you can affect your comfort breathing, too loose and the gals will be having a free range party. Personally, I recommend buying a cheap but supportive sports bra that you won’t be sad to ditch as you stabilize sizes. I have yet to find a nursing sports bra I like, but if you are breastfeeding look at styles that might be easy to lift for a quick feed (no wires, no intense straps to combat…). Key: it’s not worth it to shove yourself into a pre-pregnancy bra!
Check your shoes. Some women experience changes in foot length with pregnancy, and all women experience changes in weight. If you’ve been wearing your running shoes during pregnancy there’s a good chance the foam is compressed. And if your foot length changed you will need to size up! Before returning to running you may want to purchase a new pair that will provide optimal support. I find this especially helpful in reducing joint forces as you learn to build speed and improve your form to its pre-baby state (or even better;)).
Give yourself grace. Being a mama is hard enough without adding pressure on yourself. There have been many runs I’ve had to end early because I forgot kid snacks, or they just weren’t into being in the stroller, or a baby was crying and not calming. It can also be frustrating to feel drained of energy. Sometimes I make the choice to reset or nap during the only time in a day I could have fit in a run. My body appreciates it, and I have to tell my mind it will also. Motherhood is a (hopefully) long journey, and babies might cooperate better another day when they’ve had rest too!
All of the above is important but a plan for training is essential. There are many changes to the body during pregnancy that are important to ensure return from. I highly recommend my Return to Running and Jumping program to support a healthy, whole body approach to return to run. The program is designed for pelvic floor rehab, but is also an excellent strength program to allow safe progress in running!