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Postpartum Running: Finding Your Stride Again

postpartum running

Running is a wonderful way for new parents to get back into activity and connect with the outdoors. There’s nothing better than breathing in fresh air, getting the blood pumping and feeling that runner’s high.

Current recommendations for returning to running postpartum includes building up to a ‘moderate-intensity level’ of exercise for at least 3 months after having a baby before starting to run. Getting back into running prematurely can increase the risk of pelvic floor dysfunction, urinary incontinence, abdominal weakness and low back pain.

Before beginning to run, test yourself with the following tasks – are you able to complete all of these without any pain, leakage or heaviness?

· Walking for 30 minutes

· Single leg balances (30 seconds/side)

· Single leg squats (10 squats/side)

· Jogging on the spot for 1 minute

· 10 forward bounds

· Single leg hops (10 hops/side)

· Doing the “running man” for 1 minute

If the answer is ‘no’ to any of these, getting assessed by someone on your healthcare team would be beneficial! Managing symptoms and finding the best exercises that help to prepare you to return to running pain-free will be extremely helpful in the long-term.

If you want to learn more about assessments, exercises and programs for returning-to-run, send me an email and I will be happy to help!

As always, be sure to speak to your health care provider if you have any questions or concerns about your health.


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