Returning to running post-pregnancy

Returning to exercise post birth can be hard to navigate and is depending on everyone’s postnatal recover. Undertaking HIIT, running or any other high impact exercise too soon can increase your risk of future pelvic floor dysfunctions including organ prolapse, incontinence, it can increase abdominal separation and lower back or hip pain.
As tempting it is to dust of those trainers and pop out for your 5km postpartum run – take these guidelines (see below) created by @absolute.physio, @physiomumuk mum and @running.physio in consideration and give your healing body the time it needs. You will be truly grateful afterwards.

A few pointers to keep in mind:
- see a women’s health physio 6 weeks postpartum. We will assess abdominal separation, core and pelvic floor strength and guide you with a personal exercise program that focuses on specific strengthening for return to exercise. (posture, hip stability, correct use of core and pelvic floor, etc)
- Gentle strengthening, gentle movement (walks) to commence before your 6 weeks doctor’s clearance. - Increase walking time, low impact strength and cardio training before running. (prevention of injuries and strengthening the body for the high impact that running is) - Strength training is a must; you can start this 2 week postpartum if you follow the right exercise guidelines. (see info graph)
- Return to exercise is personal to everyone’s postnatal recovery: Not all new mums can start 3 months postpartum – some have to make more time to strengthen their body. No pregnancy is the same and this counts for the recovery time as well. This is ok, there are so many other exercise routines that would suit your healing body either way.

My Strong Active Mums program is strongly based on these guidelines and is a perfect bridging program to regain prenatal strength and fitness, reduce abdominal separation and prevent future pelvic floor dysfunctions. And eventually guide you back to running or higher impact exercise.