In part one, ‘Returning to the gym post-pregnancy. How soon is too soon?’, we talked about getting back into the gym and how this can often be daunting for post-partum mothers. With so many changes that happen to not only your body but also your lifestyle, navigating such a task can be, at the very least, quite the challenge.

Do you have a keen interest in running? Or are you postpartum and want to start running? It’s important to understand different factors to be mindful of, prior to beginning running. Running is considered quite a high impact sport to participate in. Therefore, there are a few considerations that we need to be mindful of.

Medical clearance 

  • It is recommended that you get clearance from an appropriate medical professional before starting any exercise.

 

Having a strong pelvic floor

  • The pelvic floor plays an important role helping to support your organs (bladder, bowel, uterus, etc).

 

  • Pelvic floor concerns are most common postpartum- up to 63% of women postpartum have reported experiencing urinary incontinence. Whilst this is common, don’t ignore any pelvic floor concerns you have.

 

  • Stress urinary incontinence is considered the most common type of pelvic floor dysfunction. This happens when pressure (through movement or activity such as running or sneezing) is placed on the bladder, causing urine to leak. The number of female runners who experience stress urinary incontinence ranges from 26-41% but it is likely underreported.

 

  • Whilst running, there is an increase in intra-abdominal pressure, due to the ground reaction forces from striking the floor. Whilst the research is currently limited, it has been suggested that these forces will be transmitted into the pelvic floor.

 

Mode of delivery

  • If you have had a caesarean section, the times in which you can return to running may vary. Generally, it can take longer to return to running due to the impact on the abdominal wall and scar healing. This can vary between each mother (it can take up to 48 weeks to return to running after getting a caesarean section).
  • Whilst there is no official guideline or recommendation within the literature, it is advised to wait at least 12 weeks before returning to running postpartum if you have delivered vaginally, but you must get clearance from a physician first.

 

What do I do in the meantime to prepare my body to run and reduce my risk of injury?

Progressive strengthening and gradual return to running program

  • Progressive whole-body strengthening will help to reduce the risk of obtaining running related injuries such as patellofemoral pain, IT band syndrome and tendon-related injuries. Pelvic floor and abdominal-specific strengthening exercises should also be included into your program.

 

  • At first, start off with gentle walking on a flat incline, only going short distances and gradually increase distance over time. Once you are cleared by a physician to run, it is recommended to undergo a running gait analysis assessment to determine your readiness. At CSSM, you can get an in-depth running gait analysis which involves a comprehensive assessment of your strength and an assessment that closely analyses the way in which you run at varying speeds. Furthermore, you will receive specific exercises to target areas that may require additional strengthening.

 

  • Slowly progress to a combination of running and walking. Start off by doing more walking than running and then slowly increase the distance you are running. Lastly, slowly incorporate hills when you feel comfortable.

 

It takes time!

Remember, getting back into the gym can be daunting for many mothers and the same can be said about returning to running. During this transition period, it is important to emphasize the importance of self-compassion and acknowledge that every mother’s journey back into running will look different. Above all, be kind to yourself!

If you prefer other modalities of exercise such as pilates, or returning to the gym, read our other blog posts here.

 

References

Christopher, S. M., Gallagher, S., Olson, A., Cichowski, S., & Deering, R. E. (2022). Rehabilitation of the postpartum runner: A 4-phase approach. The Journal of Women’s & Pelvic                    Health   Physical                          Therapy,             46(2),                    73-86.

https://journals.lww.com/jwphpt/fulltext/2022/04000/rehabilitation_of_the_postpartum_r unner a_4_phase.3.aspx

Goom, T., Donnelly, G., & Brockwell, E. (2019). Returning to running postnatal–guidelines for medical, health and fitness professionals managing this population. Sports Medicine. https://bsmfoundation.ca/wp- content/uploads/sites/82/2022/10/Returning_to_running_postnatal_guideline_for_medical

_health_and_fitness_professionals_managing_this_population_ACPSEM_Endorsed_.01.pdf

Schulz, J. M., Marmura, H., Hewitt, C. M., Parkinson, L. J., & Thornton, J. S. (2023). Navigating the ‘new normal’: what guidelines exist for postpartum return to physical activity and sport? A  scoping  review.  British  Journal  of  Sports  Medicine,  57(24),  1573-1578.

https://bjsm.bmj.com/content/57/24/1573