Returning to Running after having a baby

When is it safe to start running again after having a baby?

Running is a high-impact, repetitive sport that requires a lot of stability, resilience, and control. Everyone is different and it can depend on many factors mentioned below but usually returning to running is not advisable prior to 3 months postnatal or beyond this if any symptoms appear when running.

Why wait at least 3 months ?

During pregnancy, the body produces higher levels of a hormone called relaxin. Relaxin

helps the body accommodate the growing baby by relaxing the ligaments, particularly those around the pelvis, to prepare for childbirth. This hormone increases the elasticity and looseness of ligaments and tissues, to allow the pelvis to expand during labor. Other hormonal changes can also affect the ligament laxity.

Relaxin levels do decrease after having a baby, the ligaments can remain looser for a while as the body gradually returns to its pre-pregnancy state. This can cause feelings of instability in the pelvic region.

Your centre of gravity can shift forwards during pregnancy as your baby grows bigger. If you are not aware of this change in posture, you can be placing extra pressure on your lower back which may result in pain.

It allows time for the internal wounds to heal. With any injury/ wound of this level, it usually takes 12 weeks to recover fully, but this can vary depending on several factors.

Do I have to wait longer if I have had a c-section ?

No, as long as the C-section scar has healed well and you are massaging the scar to reduce the adhesions. Make sure you have ticked off the checklist prior to running and are symptom free you can start running.

Running Checklist (According to the evidence-based recommendations "Return to Running Postnatal Guidelines 2019")

• Firstly, you should be able to comfortably perform the following exercises without pain, vaginal heaviness, dragging, or any incontinence.

  
  

  You should be able to

• Walk for 30 minutes.

• Balance on one leg for 10 seconds.

• Perform 10 single-leg squats on each side.

• Jog in place for one minute.

• Do 10 forward bounds.

• Complete 10 hops on each leg.

• Do 10 repetitions of single-leg ‘running man’ exercises.

  
  

• Strength test: Exercises like single-leg bridges, side-lying leg lifts, and single-leg sit-to-stands helps build strength for running. Aim for 20 repetitions of each exercise.

  
  

• If you have ongoing or increased blood loss beyond 8 weeks postnatal, that is not linked to your monthly cycle, speak to your GP and it is advisable not to begin running.

  
  

• Pelvic Floor Assessment Test

  Recommended baseline in standing:

  ✓ 10x fast pelvic floor squeeze reps.

  ✓ 8-12 reps of 6-8 second maximum voluntary contraction.

  ✓ 60 seconds submaximal 30-50% contraction.

  
  

• Status of  Diastasis Recti - the degree of separation of the abdominal muscles (6 pack muscles).

Gradual Progression

Start with short, manageable distances and gradually increase intensity, terrain or volume to allow your body to adapt.

Seek Expert Advice

Every postnatal recovery is unique. A 6 week "Mummy ITV" checkup by our physiotherapist can evaluate your readiness for running and guide you safely back to exercise.