Returning to Running Postpartum

Running is a great way to get out into the fresh air, move your body, and enjoy that post-run endorphin boost – all of which can be extremely beneficial for your physical, mental and emotional wellbeing.

But what happens to all of that after you’ve had your baby?

Before you get started again, there’s something important to consider: your body has been through some major changes, and both you and your body deserve the chance to return to running safely and with confidence.

During your pregnancy and into your “fourth trimester” there are so many changes within your body both physically and physiologically. During your pregnancy, your body adapts to grow and protect your baby. There are changes in your posture, your core, your pelvic floor and your cardiovascular system. These changes are normal and although you may not feel them directly such as how your hormones have changed the ways your joints and muscles work, these need to be accounted for and given the opportunity to recover before you return to high-impact activities such as running.

Changes may include:

1.Physical Changes

• Weight gain and breast changes
• Changed posture (hello baby bump!)
• Pressure on your pelvic floor
• Abdominal separation (diastis recti)

2. Physiological Changes

• Increased heart rate and blood volume
• Shifts in hormones like oestrogen and progesterone
• Changes in oxygen and nutrient needs
• Recovery that continues long after birth (the 4th trimester)

No matter what your experience is with running, if you have a history of running or you are brand new to it, your return to running experience will be individual and unique. Your journey will take into account your birth experience, whether you are breast feeding or bottle feeding, your energy levels, sleep (or lack of!), mental wellbeing and overall fitness. This will be tailored to meet your current needs, not where you “used to be”.

Running feels good! It doesn’t only help physically but it can help clear your mind, improve your mood and feelings of wellbeing and can give you a moment to just be you. It’s important that you take the right steps in the preparation, focusing on the gradual and safe return – building strength and confidence. It’s natural to get excited and want to progress faster than you may be.

If you get too excited and return too early, it may lead to:

• Pelvic floor issues such as leaking, heaviness or discomfort
• Injuries such as tendon or joint pain
• Low energy availability especially if breastfeeding
• Frustration or setbacks if symptoms occur

Returning to running is more than just beginning to run again.

It will include:

• Building your core and pelvic floor strength
• Improving posture and stability
• Gradually increasing walking and low-impact movement
• Monitoring how your body responds (no leaking, pain or heaviness)
• Building up to short walk to jog intervals
• Continuous running

Breastfeeding can affect your return to running in different ways such as due to an increase in energy requirements. Your daily energy demands increase by 600+ calories, your posture and fatigue levels change and it may become uncomfortable when running due to changes in size. Advise is available on feeding times and when to fit in your running/exercise, supportive bras and ensuring you are getting enough fuel for both you and your baby.

You know your body best so please, listen to your body! Your body may send you warning signs if you are overdoing it. These symptoms don’t have to be something that you ignore and push through. These can be managed without having to cease exercise, rather things will be adapted in order for you to still feel good and safe.

These may include:

• Leaking (even a little)
• Pressure, dragging, or heaviness in your pelvis
• Pain in your pelvis, lower back or abdomen
• Exhaustion that feels deeper than just “new mum tired”
• Feeling low, anxious, or overwhelmed

Running might be your happy place — a way to relieve stress, something you love, or something you're just starting to explore. Whatever stage you're at, we're here to support your journey back to exercise. Let's help you move at a pace that feels right for your body, supports your goals, and fits into your life as a mum.

Call us on 9783 9990 to book an appointment with our Exercise Physiologist, Sarah. Prefer to book online? Visit our website and Book Now!