Return to Running Post-Baby
The spring running itch has begun! If you have recently had a baby, you may be wondering if you are ready to start running. This month’s blog will explore what you should be looking for before hitting the trails. Goom et al. (2019) put out wonderful guidelines for medical, health, and fitness professionals, using the best evidence, to help guide when we can safely clear moms to run. They strongly recommend that women “receive an individualized assessment and guided pelvic floor rehabilitation for the prevention and management of pelvic organ prolapse, the managements of urinary incontinence and for improved sexual function.”
When to See a Pelvic Physio
If you are under 1 year post-delivery or experiencing any of the following symptoms, it is recommended that you book an appointment with a Pelvic Physio prior to returning to running.
Heaviness or dragging in the pelvic area
Leaking or inability to control bowel movements
Pendular abdomen or noticeable gap along the midline of your abdominal wall
Pelvic or low back pain
Ongoing or increased bleeding past 8 weeks that is not related to your monthly cycle
Things your pelvic physio will assess before clearing you to return to running
Pelvic floor dysfunction
Pelvic floor strength, endurance, coordination
Risk of pelvic organ prolapse
Postnatal pelvic and low back pain
Other considerations such as sleep, breast feeding, scar tissue
Other risk factors such as RED-S, pre-existing hypermobility conditions, obesity, psychological state
Things you should be able to do before running (without pain, heaviness, dragging or incontinence)
Walk 30+ minutes
Single leg balance for 10 seconds
Single leg squat x10 each side
Jog on the spot for 1 minute
Forward bounds x10
Hop in place x10 each side
Single leg calf raises x20
Single leg bridges x20
Single leg sit to stand x20
Side lying abduction x20
Training Schedule
Once you are 3+ months post-delivery, have had clearance from your Pelvic Physio and are able to complete the above tests, you can begin your running program. Start with 1-2 minutes of running at an easy pace. It is recommended to building training volume (time/distance) before increasing intensity. Total running distance/time should not increase by more than 10% per week. When starting with very small volumes, an absolute increase in time/distance may be more manageable; for example, going from 1 minute to 2 minutes of total running. Including walk breaks can be helpful to manage fatigue.
Ask your Pelvic Physio for a custom return to running program if you would like more guidance!
Running with a buggy
Running with a buggy should not commence before the baby is 6-9 months and has appropriate neck and spine control. Running with a buggy can change the biomechanics of a runner; speed and stride length is decreased, and overall energy expenditure is higher. Running with a 2-handed method is the most like non-buggy running. It is recommended that when buggy running commences, it is done is done in a slow gradual fashion.
Contact us for a pelvic assessment, paired with a running assessment!
You can also email me at chantal@coronaphysio.com with any postnatal running questions.
Written by Chantal Pinsent, MScPT, CAFCI, Dry Needling Certified