Did you enjoy running before or during pregnancy? Or maybe you used to run and want to start again? Or perhaps you just want to try it out for the first time?

Sometimes it’s hard to know where to start…

Below, we’ve included our 5 BEST tips for starting back into running after a baby, a long hiatus, or as a brand-new beginner.

(Just like walking? These tips are good for you too!)

Running after baby?

This might be an unwelcome surprise, but you know that 6-week appointment where your birth provider “clears you for exercise”? Sorry, but that won't cut it.

Remember: Your OB or midwife is good at their job in the pregnancy and birth world. Keep in mind that they are not a pregnancy/postpartum fitness professional or specialized therapist. They clear you because you have healed from the birth process. Their job is done. They don’t have the time or deep knowledge to fully support you in the many months of physical postpartum recovery to follow.

Your body isn't ready to run 3-6 months after having a baby (regardless of delivery). You still have crazy hormones flowing and your joints, ligaments, abdominal wall, and pelvic floor have been stretched, weakened, and imbalanced. It takes time to recover - but that doesn't mean you can't do anything or be proactive! Keep reading to learn more.

Tip #1: Regardless of how long it’s been since you ran or your postpartum status….. Screen yourself.

Download our FREE Running & High Impact Fitness Readiness Screen for Moms before hitting the pavement.

Running is a high-impact sport and can cause a lot of havoc on the body if there is misalignment and weakness.

This Screen takes less than an hour to do and will test your balance, muscle strength, and give you fresh insight into if you are experiencing any pressure, pain, or leaking while doing certain movements. It also gives you tips on what you can do to strengthen your body and next steps so you can become a better (and less injury-prone) runner overall.

If you just had a baby, we recommend walking almost every day (as tolerated) and reconnecting with your core and pelvic floor (this is an extremely helpful guide for new moms). Depending on how you’re feeling and when you want to start running, we recommend waiting till at least 6-8 weeks to take the self-assessment. You may need to move slowly as you progress. If you have any pain, pressure, or leaking as you move forward, reach out to us or a pelvic floor therapist for insight.

Tip #2: Start walking and adding 2-3 days of strength training into your routine.

Use your assessment to help you choose what kinds of exercises you should be focusing on.

Main strength focus areas: Core and breathwork, mobility and stretching, and single-sided strength training and power exercises. (Our Run Strong 4-Week Program is PERFECTLY designed for this! Postpartum moms should start slowly with a gentler approach before starting a more intensive workout program.)

One of the BIGGEST mistakes we see runners (new and experienced) do is lack of STRENGTH TRAINING. Running is hard on the body. Repetitive running over time makes one prone to injury and setbacks. Prioritize strength training and rest days into your routine.

Want a deeper insight in to how your core, pelvic floor, and daily posture habits effect your body (and how you run)? Check out the Physical Mom-Fidence Mini-Course and Self-Assessment

Tip #3: Start running!

Start with short run/walk interval runs. Ease into it.

If you just had a baby, wait until at least 12 weeks postpartum to start running. Remember, you can and should have started walking and started proactive strength and core training before you actually start running.

Tip #4: Add variations to your running routine

Along with incorporating strength training and rest days, switch up how you run! Not only does varying how you run help with boredom, but doing so complements your strength training and gives you power training in smaller doses while you run. Start small and slow down and walk or rest if you start to lose good form.

Try these variations:

1. Intervals. Run a little, walk a little. Start with this variation as you begin your running journey and get creative with it! A faster pace for a shorter time helps with form control, core connection and tapping in to a different energy system. Try running faster than you normally would (~60%) for 30-60 second intervals (or mailbox to a few mailboxes down), and then walking or a light jog until you’ve recovered (~2-3 minutes).

2. Hills. You can just run the hills or pick a good hil and run up and walk or light jog down. You can also add intervals with hills too! (Think of a wheelchair-accessible ramp amount of incline.) Running hills can help with forward lean, core connection, and finding elasticity in the ankle and knee for stronger hip extension. Take shorter strides and try not to let your heel drop as you go up.

3. Stairs. Stairs can help with single-sided strength by adding a good push-off from the ground, increasing more thoracic rotation and arm drive to help with connecting your core. Run/sprint up a flight or two of stairs and walk down, resting for longer at the bottom or walking up and back down, if you need to.

4. Side shuffles. These can give you a break from the repetitive forward motion of running while strengthening different glute and leg muscles. Do 20-yard intervals of side shuffles, both sides. This is great way to warm up the body in the beginning of a run

    

Tip #5: Pressure, Pain, Leaking = STOP

No matter where you are in your fitness or running journey, always monitor for any signs of pressure or heaviness, a tampon feeling in your pelvic floor, pain in any capacity, or leaking. These are signs to stop running and get help from a trained professional.