11/05/2025
Returning to running postpartum?! Make sure you do these things first 🏃🏼♀️
✅ Reconnect and rebuild strength in your deep core system (diaphragm, lower/deep abs, & pelvic floor)
*Master 360 breathing, ensure proper rib cage and pelvic movement and positioning, & progressively challenge the deep core and entire abdominal wall
✅Train full body functional strength
*Running is high impact & requires muscle strength! We need to build strength in a specific, functional way so the body can tolerate the demands placed on it! Some muscle groups to ensure you are training include: glutes, hamstrings, adductors, outer glutes, calves/feet!
✅Progress to yielding exercises & plyometrics or explosive movements
*Yielding exercises for the pelvic floor are where the pelvic floor muscles are lengthening under a load! This is a very effective way to train the pelvic floor, especially for runners! It’s important to work on quicker, explosive movements and jumping/plyo exercises to ensure you can do these symptom free before progressing to running!
🏃🏼♀️ I typically recommend waiting until at least 12 weeks for most women postpartum to begin a return to running program, however this is individualized and it’s also important to consider other factors such as sleep, nutrition, breastfeeding, activity level during pregnancy & postpartum, etc.
✅Questions about return to running postpartum?! Drop them below & I’ll work on creating more content to answer your questions!!
