7 Smart tips for your first postpartum run-When can I start running again after my baby is born? July 01 2014, 1 Comment
When can I start running postpartum? Maybe it's been a few weeks or a few months but you are now ready to attempt your first run after you've had your baby.
You were a big runner before the birth or maybe you weren't and your thinking "This is a great, quick way to get my exercise on, may help me sleep better and I can do it on my own time- PERFECT!"
Well, there are a few things to keep in mind before you go for that jog, exasperated sprint or marathon that will help you run more efficiently and recover more quickly. And, the best news of all? They all start with "S" so they will be easier for your postpartum brain to remember.
But, before we start with those, let's back up a bit.
First: Can you jump off a curb without any pelvic pain? Chiropractor Dr. Bryan of Clearwater Clinic advises to try this first. No pain? Then you are ready for action!
Secondly: Will you have 5 minutes sometime during your day to use your foam roller and lengthen your hamstrings/ stretch your hips?
If you answered yes to both then NOW you are ready for the 7 "S's"!
1) START without a baby jogger- your alignment is messed up enough as it is and baby joggers DO NOT help. Try running solo a few times before you add the jogger and added weight into the mix- especially if you are running hills.
2) STAND tall- keep your ribs lifted off your hips and your spine long- minimize the compression.
3) STABILIZE shoulders-- your shoulder girdle should be stable as you run. DO NOT recruit your neck muscles by allowing your shoulders to creep up to ears- slide 'em down!
4) STACK ribs- align your ribs on top of your pelvis and keep them there- don't lean forward or flare them!
5) SUCK in gut- well, not really but it starts w/ S. Draw your belly in and recruit those core muscles about 20% your entire run. This will keep you tall and save your back.
6) SAVE knees- use your hamstrings, inner thighs and booty as much as possible. See how little you can use your quads and give your knees a break. Try pushing a little more though the heels.
7) SHIFT weight- you are probably leaning too far forward w/ your upper body, especially if you are exhausted or your breasts are full of milk! Bring your weight back on your heels and run more upright.
At mamalates we know that all mamas have their own path to recovery- some mamas don't run and that is OK! In fact, there are so many articles about the amazing benefits of walking if that is fine for you but these same tips apply!
One other thing to remember: if you have a diastasis recti, you can wear your binder while running..This will help you maintain length and offer support. But if you are 3-4 fingers or more separated, it is recommended to wait until the gap closes up to less than 21/2 before you lace up those Brooks!
"Don't fear moving forward, fear standing still."
Wendy Foster is a mom, business owner, pre/post fitness specialist and part time runner.