It is important to ease back into running post childbirth even if you’ve trained consistently during pregnancy.
Your body has been through quite an ordeal and if you take on too much, too soon you can end up injured or cause longer-term damage.
Keep in mind that the points below are just guidelines and returning to exercise is on an individually determined basis. The most important thing is to listen to your body. If any activity makes you feel worse the day after you do it, scale back and consult your GP or physiotherapist.
JM Coaching doesn’t have a defined set of guidelines since it is very individual but if you look at any government/NHS guidelines they all say that gentle exercise such as walking/swimming is all you should do until your 6-week check with your doctor. Your doctor or GP will/can then clear the new Mum for more strenuous exercise at this check.
C-section birth is totally different and can be up to 6-months for strenuous exercise as it’s a major operation but again its individual with certain criteria set by the medical profession.
Returning to action is based on two major contributing factors; being the woman’s level of fitness prior to giving birth, and then the type of birth (not just C section, but also regarding blood loss, abdominal trauma – partial or complete separation – and lingering issues such as hemorrhoids, anaemia, and vaginal prolapse – finally, any vaginal or anal stitches).
There are lots to consider so it is so important to remember that this is on an individual basis. Also, a woman who has had three children or more is of greater risk of secondary prolapse if returning to exercise too early.
1-2 WEEKS POST-BIRTH
Pelvic Floor Exercises
Kegels: Visualise the pelvic floor muscles contracting and lifting up and in toward the chin, as if stopping a flow of urine. Start lying on your side or on your back. Start with five repetitions of five-second contractions, with five seconds of rest in between.
Pelvic tilts: Lie on your back, knees bent, feet flat on the floor, hand resting on your belly below the belly button. Gently rock your pelvis back to press your lower back to the floor. Feel for the stomach muscles to gently pull in—belly button to spine. Hold for 10 seconds. Do one set of 10 repetitions, three times a day.
Cardio Activity
Start with slow, easy walks for roughly 15 to 20 minutes. Listen to your body. If you feel wiped out the next day, scale back the amount of activity.
2-4 WEEKS POST-BIRTH
Pelvic Floor Exercises
Kegels: Progress to doing them in various positions, like lying on your stomach, sitting, standing. Continue doing five repetitions of five-second contractions, five seconds rest. Do two or three sets. Then switch to doing two-second contractions with four seconds rest. Do one set of 10 repetitions.
Pelvic tilts: Continue one set of 10 repetitions, three times a day. Try in various positions: lying on your back, on your side, sitting, and standing.
Cardio Activity
Continue doing easy walking for roughly 20 to 30 minutes.
4-6 WEEKS POST-BIRTH
Pelvic Floor Exercises
Kegels: Progress to doing them during functional activities like walking, lifting things (shopping, baby), moving from standing to sitting, and so on. Progress to 10 repetitions of 10-second contractions with 10 seconds rest.
Pelvic Tilts: Continue one set of 10 repetitions, three times a day. Then add this variation: While lying on your back with your knees bent and your feet flat on the floor, draw your belly button in and tilt your pelvis so your back is flat on the floor. Slide one heel away from the body, keeping the heel in contact with or on the ground. Try to straighten the knee. Return and repeat on the other side.
Cardio Activity
Increase the length and pace of your walks as you feel comfortable. Depending on how you feel it is now possible to start light cross training.
Elliptical (Be aware of proper form to not stress the lower back area. Aim for a steady upper body, avoiding a bouncy motion or excessive rocking of the pelvis).
Bike (if comfortable—if not, use a recumbent bike.)
Swim, Pool Run (Start with 15 to 20 minutes, gauge how you feel the next day, increase gradually from there).
Strength Training
Do press ups and planks at home to build core strength. Seek guidance from a physiotherapist or personal trainer to show you what you can and can’t do at this stage. You might feel fine in yourself but it’s important to respect the recovery process.
6-8 WEEKS POST-BIRTH
Pelvic Floor Exercises
Kegels: Progress to doing them during more activities like climbing stairs, doing squats. Progress to three to four sets of 10 repetitions of 10-second contractions with 10 seconds rest in between. Progress to three to four sets of 10 repetitions of two-second contractions with four seconds of rest in between.
Pelvic Tilts: Continue one set of 10 repetitions, three times a day. And continue doing this variation: While lying on your back with your knees bent and your feet flat on the floor, draw your belly button in and tilt your pelvis so your back is flat on the floor. Lift one foot off the ground, lifting the knee toward the chest (thigh vertical). Return and repeat on the other side.
Cardio Activity
Start a walk-run program. Check out the Zero to Hero plan on JM Coaching for example. Run-walk every other day so your body has time to recover between workouts. You can cross-train on your non-run-walk days. But be sure to take at least two rest days a week and listen to your body.
