How To Ease Back Into Running After Having a Baby
How To Ease Back Into Running After Having a Baby
By Jenilee Matz
It's been several years since I gave birth to my first child, but I'll never forget those first few weeks with a newborn. Physically, I felt so awkward that I could swear I was in someone else's body. Mentally, I was overwhelmed, confused, and scared.
My midwife told me I could run again after childbirth as soon as I felt ready. But I wasn't in a huge rush. Still, after one especially trying day with my then 3-week-old son, I yearned for a therapy session in my running shoes. So I ran.
It may have been the slowest 3 miles I've ever run, and it was anything but easy, but it was amazing. After several weeks being consumed nearly exclusively with "mom" duties, it was great to do something just for myself again.
So began my postpartum comeback. Just like that first run after having my son, it was slow and challenging, but rewarding. It took months to hit my old paces again, but sticking to it paid off: Once I reached them, I ran personal records in the 5k, 10k, and half marathon distances—all before my son turned 1.
If you're getting back into running after giving birth, here are some tips to keep in mind:
Start slowly
Doctors used to advise that new moms wait six weeks to return to exercise after childbirth, and eight weeks before being physically active after a Cesarean section (C-section) delivery. But these guidelines changed in 2015, and are no longer as strict. The American Congress of Obstetricians and Gynecologists says new moms who had an uncomplicated pregnancy and delivery who did not have a C-section can return to exercise as soon as they feel ready, possibly a few days after childbirth. Women who had C-sections should ask their healthcare providers when it's safe to start running again.
Follow the advice of your doctor, and only try to exercise when you feel up to it. Start with a few short walks. Once walking feels good, adopt a run/ walk approach. Try alternating one minute of walking with one minute of running. In time, you'll be able to extend your running intervals.
Keep in mind that just like no two babies are the same, no two women experience a return to running post-baby the same way either.
You may feel comfortable heading out for a short jog a week after having your baby, or you may not feel ready to run for several weeks, or even months, after giving birth. If it's a good while before you feel up to running again, that's OK.
Pay attention to how you feel
Your body has been through a lot of changes over the past nine months. Pregnancy brings added blood volume, a higher resting heart rate, weight gain, swelling, and more symptoms that can make running feel different. Some of these changes, such as swelling and added weight, may take a while to go away once you have your baby. What's more, the postpartum period also brings its own set of symptoms, from afterbirth pains to sweating and exhaustion. Personally, I couldn't believe how sore my back was for weeks due to receiving the epidural. So, if running feels different post-pregnancy than it did before, don't be surprised. You may get fatigued more easily, need more walk breaks, or feel new aches and pains.
Invest in a new pair of running shoes
After my second child was born, I couldn't figure out why my feet hurt on every outing. Then I realized my running shoes were suddenly too tight. According to researchers from the University of Iowa, it's fairly common for women's feet to increase in length and width during pregnancy. So, don't just throw on an old pair of shoes when you hit the pavement postpartum. Invest in a new pair of running shoes that fit your new foot shape so you can be comfortable and avoid injury.
Take special care if you're breastfeeding
Being a breastfeeding runner can be challenging, but with some preparation, it's doable. Take care to plan runs that accommodate your breastfeeding schedule. Running with "full" breasts can be extremely uncomfortable and even painful, so try to time your runs to happen when your breasts are "empty" after a nursing or pumping session. What's more, knowing your baby has a full tummy may give you peace of mind during your run.
It's common for your breasts to grow during pregnancy and the postpartum period if you're breastfeeding. Your old sports bras may no longer fit well or offer enough support for your new figure. Make sure to wear a good sports bra that fits your body's needs now so you can stay comfortable on your runs.
Drinking plenty of water is also a must. Remember that both running and nursing increases your fluid needs, according to askdrsears.com, a website devoted to providing advice on parenting and health care. So drink up.
Set realistic expectations
Chances are you're not going to be able to run as fast or as far as you used to at first. It was a solid month of consistent running before I could log 5 miles without stopping after having my first child. Even if you ran through pregnancy, experts say that gradually easing back into running postpartum is crucial to prevent injury.
Plus, even if you have the best of intentions and motivation to resume running, things aren't always going to go as planned. Babies are anything but predictable. Sleep regressions, teething, illnesses, and more are likely going to throw off your baby's routine, and as a result, yours too. Meaning: Your scheduled runs may not always happen.
Keep in mind that this season of life is short. Before you know it, you'll have a pair of little feet running behind you, giggling trying to keep up. That 3-week-old who challenged me as a new mom? He and his younger sister now go running with me, and have a bunch of kids' dashes and 5k races under their belts. Returning to running after having a baby — and being consistent about exercise when you have young kids — isn't easy, but doing what you love is always worth it.
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