#FridayFive Return to Running Postpartum!
So this happened late last night… 🏃🏼♀️ Slow and steady back at it!! Please note: I ran throughout my pregnancy, also worked out weekly with lots of core/hip stability work, had a fast, non complicated delivery, I didn’t “tear”, bleeding has stopped, and have been religiously performing my core/hip work for three weeks before attempting to run. EVERY woman’s body and pregnancy is different. PLEASE ask your doctor before running postpartum!!! Post run all systems felt super. The only ‘pain’ I had was a side stitch. Kind of like when I was a brand new runner. So more and more core work!! Also, my form definitely felt wonky because my body had gotten use to running with a large belly! 🤣 Blogging later today about important info with running postpartum and nursing. Number one tip: STAY HYDRATED!!!! I had my @nuunhydration on deck and drink an extra liter of water on run/workout days. #motherrunner #runningpostpartum #journeybacktothemarathon #teamNUUN #NUUNlove #treadmillmiles #garagegym #personaltrainer #womenstrainer
If you follow me on IG then you may already know just how excited I got last night on the treadmill…It was only two miles and they weren’t fast by any means but I broke a sweat and felt so good!
By the numbers in case you’re curious, I ran throughout week 36 (most of my pregnancy). In the few weeks at the end I had cut back to walking and strength training because running was no longer enjoyable for me at that point. I did run the week I was induced, desperate to get this wee one out!! I attempted my first run three weeks postpartum. However, it should be noted that the general consensus is to wait six weeks. I decided to give it a go because my body felt good, as you can read in the IG post.
My pre-pregnancy ‘easy’ pace was around 8:45-9:10 for anywhere from 6-20 miles without getting winded.
Yesterday I ‘ran’ at a 6.8 mph (8:49 min/mile) at 0.5-1% incline for 2 miles, took a one-minute walk break halfway through then walked briskly at a 4.2 for one more mile. And I was pretty tired. Not overly so or wiped out but I could tell my endurance will need some slow build up. 😉
5 Tips for running postpartum
*Please note: seek your medical provider’s approval FIRST. I am not a medical doctor who can give you clearance. This is my experience, what has worked for me and what I feel helped. I returned to running sooner than most because: 1. I had run throughout my pregnancy 2. I had an uncomplicated pregnancy, labor, and delivery 3. I did not tear during birth 4. My l & d was a short experience. 5. I healed quickly 6. Waited for all bleeding to cease
1.) SEEK YOUR MD’S APPROVAL FIRST.
2.) Baby comes first. Always. And your recovery comes before pushing hard! I nurse and love on sweet little R right before running. I also only spend about 30-45 minutes with my workouts. Often working out when she sleeps. I have found that even a quick walk or workout gives me a boost for the evening baby shift begins!
3.) Hydrate like it’s your J-O-B especially if you’re nursing!!! I can not stress this enough. I do add NUUN to my sweaty workout days to help replace electrolytes.
From Babycenter.com: Will exercise affect my ability to breastfeed?
No, it won’t. As long as you drink plenty of water, even vigorous exercise won’t significantly affect the amount or composition of your breast milk.
4.) DON’T count calories. Seriously. I weigh myself once a week to keep a simple check on myself (down 20 pounds (I lost 18 pounds week after birth), 10 more to go pre-pregnancy!) It’s a slow loss – 0.5-1 lb. a week – but when nursing you need to make sure you’re nourishing your body so that you can nourish that sweet little body!! <3 Eat when you’re hungry, make nutrient dense foods a top priority, and don’t stress about ‘losing weight’.
5.) SLOW and steady wins this race! Giving birth is a trauma to your body no matter how ‘easy’ l & d was. Begin with leisurely walks, easy core work (no crunches or planks to begin with!! Also, check for diastase recti which is a whole different story with recovery.) for week one then gradually increase walking speed and time. LISTEN to your body’s cues. It will tell you if too much is too much too soon. Mine did. During week one if I tried to excessively clean my side muscles and my pelvic area would ache. I waited to attempt running until I had zero bleeding and no aches. Try run/walking every other day or even every third day to ease back into it.
BONUS tip: Be okay with adjusting your expectations and schedule. I am a diehard morning runner through and through. However, since bringing the wee one home my life totally revolves around her needs and feeding schedule. As it absolutely should be!! So, waiting until the second to last feeding of the day works better so that dad is home and can snuggle baby while momma gets her fitness groove on. Also, workouts may become shorter as baby can interrupt at a moments notice. Your fitness’s focus during this time period should mainly be to help elevate your mood, keep your body strong and healthy. And when you’re feeling extra tired sometimes a quick 15-minute power walk can give you a burst of energy. And then sometimes you simply need to lay down. Listen to your body’s cues!Get back on the run postpartum with these top 5 tips! #run #motherrunner #backontheroad #postpartumfitness Click To Tweet
A few Warning signs to look out for:
- If bleeding resumes or you bleed heavier you may be pushing it too hard too soon.
- If you pass a clot see the doc immediately!!
- This may be a given but if you experience any sharp or unusual pains, especially in the groin area.
There are also other factors to consider when running postpartum, especially when nursing. Your ligaments will still remain a bit lax and your hips are still working their way back together. Take caution! Go slow. Walk as long as you need and be diligent with core work to help bring things safely back together. The last thing you want is to go backward in recovery and end up not running for an even longer period.
If you’ve been pregnant or ran during and after how long did you wait to resume running? If you’ve ever been injured what was the longest you’ve gone without running?
2 Feb 2018 / runpinkjess / 0
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