Running After Baby!

Whether you have been running your whole life or want to pick it up now, I want to give you some guidance and a place to start.

Fitness of any kind may seem daunting after childbirth! There are sooo many changes and your body can seem foreign.  Some of these changes are transient (laxity, breast size, hormones). Some may be more permanent such as a birth injury (please don’t over-think these just yet - our bodies are amazing at developing new movement patterns and strategies to accomplish tasks!).  Some women run throughout pregnancy and their return is nearly second nature. Others have to learn to connect to a new body. It may take more time and work to have the foundational strength and control to return to sport.  

Let’s dive into some practical tips for returning to run!

1. Are you at least 12 weeks postpartum (your body needs time to recover, decrease the size of your uterus, and return to some semblance of normal). If you are breastfeeding, your hormone profile may stay altered for a few months after you wean, leading to continued ligamentous laxity.
2. Do you have the energy? Are you sleeping 7+ hours per day? Are you eating enough to support both milk production and running? How is your hydration? Take your Body weight in pounds, divide it in half, and this is the minimum amount of fluid to be drinking. More if you are nursing, at altitude, in a dry environment, or training. Ideally 75% of this is plain water.
3. Are you having any pelvic floor symptoms? Symptoms can range from incontinence (urine or feces), pelvic pain, heaviness, urgency (urine or feces). If you are having symptoms, please see a Pelvic PT! Symptoms with activity may require activity modification so that you can continue to achieve the goals of your training, while addressing the underlying dysfunction.
4. Can you contract, relax, and lengthen your pelvic floor muscles? This is a foundational step to ensure your body has the proper coordination to adapt to daily activities. Not sure if you are doing this right? Reach out to a Pelvic PT for guidance and assessment.
5. Can you walk briskly for 30 minutes? If not, this is a great place to start. 
6. Do you have the initial foundational strength to tolerate the demands of running? 
1. Balance on 1 leg for 10 seconds with good form
2. Can you perform 20 single leg squats, 20 single leg calf raises, 20 sidelying straight leg raises (Jane fondas), all with good form? 
3. Can you hold side and front planks with proper abdominal tension for at least 30”?
4. Can you jump in place 10 times?
5. Can you perform 10 forward single leg leaps?

Test yourself.

If something is difficult or symptomatic, work on training that specific area for 2 wks and then re-test. You may be able to initiate some modified running while focusing on your deficits.

1. OK - ladies, so you think you are ready to run! A great place to start is with a walk:run program, this is especially important if you are new to running or have taken significant time away from running. Walk for 5 min, then begin 4-6 rounds of: 1 minute running: 2 min walking, walk for 5’ for CD. Perform every other day for 1 week. If everything went well, progress intervals to 4-6 x 1 minute running: 1 minute walking. To continue, consider 4-6 x 2 minute running: 1 minute walking. As long as you remain asymptomatic, you can continue this gradual increase in running duration until you are running your goal time/distance. Walk breaks are always ok!
2. A few running form tips:
1. Look straight ahead, not up or down - cues improved upper body position
2. Upper body erect with a slight forward lean from the ankles (ski-jump position)
3. Keep center of mass over the base of support, not behind it (over striding)
4. Neutral spine - excessive anterior or posterior tilts reduce efficiency because muscles may be working in a suboptimal position and can increase risk of injury 
5. Minimize vertical bounce - this is inefficient and can lead to greater GRF through the body rather than using energy to propel forward.
6. Foot strike - ideally heel or midfoot strikes directly under hips (reduces eccentric stress on hammies, reduces ground reaction force (GRF) through the body compared to over-stride position, and is direct power transmission to propel runner forward)
7. Upper body is relaxed!
8. Slight arm movement - from the shoulders - main purpose is to counterbalance the legs

Lastly, a few “ahas” that I learned the hard way.

Running uphill (let’s be honest, a slow jog, mixed with walking) felt WAY BETTER than downhill initially. I truly had to walk downhills because everything felt so loosey goosey. It took well over a year (and consistent work) to feel ok on the descents. Make sure you have a supportive sports top that fits your new curves properly! Chaffeage is real and painful. Be prepared to invest in new shoes. It is common for feet to “grow” ½ - 1 size during pregnancy. Much of this is the foot splaying out from hormonal changes and can be permanent. Save those toe-nails and get yourself a fresh set of kicks 🙂If you are nursing and going to be away from your baby for an extended period of time, plan ahead, and bring a manual pump.

For a deeper dive into your concerns, to discuss training plans/modifications, or to have a gait assessment, work with us in person or online. Follow along on instagram and sign up for the newsletter below.

Best,

Dr. Jen Kunzman

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