If you’re an avid runner, you’re probably itching to get back out on the road as soon as possible, once your new baby arrives. It can be difficult to know exactly what to expect, and how to get back into the swing of things, with lots of conflicting advice online. Here’s a quick guide to help you along:
Start When You’re Ready
One of the first questions on your mind is likely, “when is it safe for me to start running again?”. This can be difficult to answer, and depends upon a wide range of factors. First of all, you need take your birth into consideration. For some people, if the birth was straightforward, it’s possible to get back into your running shoes as soon as you feel ready. However, if you had a complicated birth, or a C-section, you’ll need to make sure you give yourself enough time to recover, and consult your doctor before doing so.
Most importantly, you shouldn’t start exercising again before you feel ready. Having a baby is demanding, both physically and emotionally. Above all else, you need to make sure you have enough energy to care for yourself and the newborn – so don’t put yourself under any unnecessary pressure.
Take it Slowly and Listen to Your Body
When you are ready to start running again, it’s important that you don’t simply try to go straight back to where you were before your pregnancy. Your body has been through some huge changes, and is still trying to recover – so take it slowly. In the weeks following your pregnancy, try to stay active when you can, and get outside for a few gentle walks. This will make it easier for you to stay in tune with your body, and progress naturally back into your running.
It will take several months for your body to return to how it was before your pregnancy – so don’t try to rush things, even when you feel fine. For example, your joints and ligaments will remain loose until around five months post-birth, so take care to avoid injury.
Set Realistic Expectations
If you’re a competitive runner, or have a particular target in mind (e.g. a race), make sure you set some realistic expectations. It can be frustrating, especially if you’ve always trained to an advanced level in the past, but trying to do too much, too soon can be extremely dangerous.
Strengthen Your Pelvic Floor
Following childbirth, many women report a weakened pelvic floor. This is hardly surprising, and you might want to introduce some regular pelvic floor exercises to combat this before you start running again.
Take Your Baby with You
If you’re ready to start exercising again, but are struggling to find time and childcare, why not take your baby with you? Taking your baby out on brisk walks adds resistance to your workout, as you’ll be pushing the weight of the baby and the pram as you walk, increasing the intensity of your workout.
You can also purchase special jogging strollers, which enable you to take your baby out running with you, once they have full control of their head and neck. This can make it easier for you to find time to exercise, particularly if you find you’re too exhausted in the evening when your partner gets home from work, as your workout routine isn’t dictated by someone else’s schedule. Make sure you do your research before you purchase the stroller – check out this article from Parent.Guide for an in-depth look at the different types of jogging stroller available.