After giving birth, many women may be eager to return to their pre-pregnancy fitness routine, including running. However, it’s important to give your body time to heal and recover after childbirth before starting any exercise program. In this article, we will explore when it’s safe to start running after giving birth and what you should consider before lacing up your running shoes.
When is it safe to start running after giving birth?
The amount of time it takes for your body to recover after childbirth can vary depending on several factors, including the type of delivery, any complications during childbirth, and your overall health. In general, most women are advised to wait until at least six weeks after giving birth before starting any exercise program, including running.
During the first six weeks after childbirth, your body is healing, and you may experience bleeding, soreness, and fatigue. It’s important to give your body time to rest and recover during this period. Your doctor or midwife will likely schedule a postpartum checkup at six weeks to assess your recovery and give you the go-ahead to start exercising.
It’s important to note that even if you get the green light from your healthcare provider to start exercising, you should start slowly and gradually increase the intensity and duration of your workouts.
Factors to consider before starting to run after giving birth
- Pelvic floor health: Running can put pressure on your pelvic floor muscles, which may have weakened during pregnancy and childbirth. It’s important to work on strengthening your pelvic floor muscles before starting to run to prevent urinary incontinence and other issues.
- Breastfeeding: If you are breastfeeding, you may need to take into consideration the impact of exercise on your milk supply and the timing of feedings.
- Sleep deprivation: Caring for a newborn can be exhausting, and it’s important to make sure you’re getting enough rest before starting to exercise.
- Postpartum mental health: The postpartum period can be emotionally challenging, and exercise can be a great way to improve your mental health. However, if you’re struggling with postpartum depression or anxiety, it’s important to seek help from a healthcare provider before starting an exercise program.
Tips for starting to run after giving birth
- Start slowly: Begin with short walks and gradually increase the intensity and duration of your workouts.
- Wear supportive clothing: Invest in a good sports bra that provides enough support for your breasts and a pair of running shoes that provide adequate cushioning.
- Strengthen your core and pelvic floor: Work on strengthening your core and pelvic floor muscles to prevent injury and improve your running form.
- Stay hydrated: Make sure to drink plenty of water before, during, and after your workout to stay hydrated.
- Listen to your body: Pay attention to how you’re feeling during your workouts and adjust your pace or intensity accordingly.
Running can be a great way to improve your physical and mental health after giving birth, but it’s important to give your body time to heal and recover before starting any exercise program. Most women are advised to wait until at least six weeks after giving birth before starting to run, and it’s important to consider factors such as pelvic floor health, breastfeeding, sleep deprivation, and postpartum mental health before starting to exercise. Start slowly, wear supportive clothing, strengthen your core and pelvic floor, stay hydrated, and listen to your body to make sure you’re staying safe and healthy.
