Can I run yet? is a common question from postnatal mums in physio clinic. Before you dash out that door, use this postnatal checklist to make sure that your body is primed and ready for a successful, rewarding and injury free run.
Running is great for mums
Running is a fabulous free, effective, fun way to exercise which appeals to many new mums . It’s heart, lungs, legs, bum. It burns calories quickly. You don’t need anyone else to do it with (but can if you want to). It is magic time ALONE. You can listen to music, your music.
You can go at any time of day for 15 mins or 50, depending how lucky you get with your childcare. It lends itself to an erratic life, no class commitment required .You can even run in the rain.
Plan to avoid injury and disappointment
At physio I tend to pick up the problems arising from mums running too far, too fast or too soon. Or from dashing out the door without realising that their body wasn’t ready. Problems like sciatica, back, groin or knee pain, recurrence of antenatal pelvic girdle pain, incontinence and pelvic organ prolapse.
Running is great. There is no “no” for anyone, even after a difficult postnatal recovery. But you need to
- plan to avoid injury of disappointment
- prepare your foundations
- progress skillfully (following the science)
- and you might need some modifications (or rather clever kit) to look after any vulnerable bits.
Follow all these steps and you will be out their running with the pros before you know it.
Can I run yet? 10 checks for postnatal mums
#1 Good Shoes
Will your shoes absorb 80% of the impact?
Your shoes are your first line of defence against the high impact of running. Each step sends a jolt of high pressure, 4 times your body weight, through your ankles, knees, pelvis and spine. When running that can be 800+ steps per mile! If your foot moves to much on landing this can affect the biomechanics throughout the body and leads to common conditions such as plantarfascitis, ankle/knee strains, sciatica and hip pain.
CHECK: Don’t just keep pulling tighter.
- Re-lace for your individual foot type. Your feet can change a lot from pregnancy.
- Review your biomechanices & orthotics with a physio.
- Need a new pair? Get professional advice (shops with treadmills in Cambridge include Advanced Performance & Up&Running)
#2 pelvic symmetry
Can your pelvis transfer your weight from leg to leg?
Running is a sequence of standing on one leg then the other, just speeded up so you don’t see it. You need a flexible spine and pelvic symmetry.
CHECK: Do you think your pelvis might be a bit out of kilter since your pregnancy or delivery? If back or pelvis is not ‘right’ please pause, don’t run yet because it is likely only to get worse.
- Get to physio for a Mummy MOT posture, muscle and joint check first
- use spine curls to mobilise your back joints and correct your symmetry
#3 galvanised gluts
Have you got one bottom better than the other?
As you stride forward each buttock (glut) needs to help take your weight and create forward propulsion. Weak bottom muscles and you will overuse your hamstrings and calves causing cramp or muscle strains.
CHECK: Wobble Test
Stand on one leg for 10 seconds. Then the other. Were you markedly more ‘wobbly’ one way? Or have to jut your hip out to balance? Any pain triggered? Was it easier to move from right to left than left to right (or vice versa). Did one way just require more ‘thinking’?
If this simple test makes you suspicious that you have a problem shifting your weight evenly, once you hit 3000 running steps this could lead to a back or pelvis problem becoming unmasked.
The Pilates exercises in the pre-run sequence below will help you focus on each bottom evenly!
#4 Abdominal Control
Can you prevent doming in sport-specific tasks?
A traditional head lift/crunch style abdominal exercise doesn’t really reflect the role the abdominals have to play when you move. In a sit-up/crunch you are lying down keeping your legs still and moving your upper body. When you run you need to keep your body still and move your legs, upright! At full sprint both your feet will be off the floor at the same time.
CHECK: Can you keep your abdominals engaged without doming while you BREATHE and MOVE your arms and legs? Or when you start moving do you lose your core?
Try the pre-run sequence (below). You may need to do the floor work (anti-gravity) practice first before you get good control in standing.
#5 Primed Pelvic Floor
Is your pelvic floor ready to take high impact?
Postnatal pelvic floors can be slow to react and need waking up before you run. No good getting half way down the road before you start to think – ooh all a bit floppy and leaky….. where’s my undercarriage support….???
CHECK The Postnatal Running Guidelines suggest that you can confidently stride out for 30 mins BRISK walking without any leaks before you pick up the pace to run.
#6 Connected Core
Have you warmed up your brain connection to your core?
Runners can be a little guilty about using running to warm up (yes you know you do). The purpose of the ‘warm up’ is literally to bring your muscles and tissues to a warmer temperature to make them less likely to injure (like bringing eggs to room temp before you bake!). A brisk walking pace before you break out into a jog is recommended. Or…because I am a multi-tasking kind of person – you could do some household chores while at home – hoover, mop a floor, hang out the washing – anything that makes you feel that you want to remove a layer.
CHECK: do you ever warm up?!?!
Get Ready To Run: Total time 15 mins. Or spit into two shorter sequences. Standing changes to lying sequence at 7:20 mins
#7 Protected Bust
Are your post-baby assets protected ?
Protecting and caring for your delicate breast tissue is important after the stretching through pregnancy and breast feeding. An ill fitting bra will press on your trapezius muscles (running along the neck and back) which can cause pain and discomfort.
You may need your sports bra re-fitted. Especially if you now have a bigger bust.
There are two types of sports bras. For small to medium busts compression bras press the breast against the chest wall to minimise bounce and enhance support as you move but if you are bigger than a 36B you will find you need an encapsulation bra (who thought that name up?), so that there is support for each breast in a proper cup.
CHECK: wear your old sports bra for about five minutes to assess comfort and fit. Lift your arms up, bend down and jump to see if the bra and breasts stay in place. If you find spillage over, under or at the sides, reassess!
#8 Support Pants
Do you have extra layers in all the right places?
The best pair to reduce joggle. Of the belly, of the pelvic floor, of your back.
CHECK: are your pants or leggings providing any support?
If you plan to do a lot of sport invest in the clever design of the EVB* range of leggings, shorts and capris. They have special extra support stitching for the abdominals and pelvic floor areas. Designed from the ground up by a running mum.
learn more: “Are EVB sport shorts an active mum’s best friend?” and/or EVB and SRC support shorts for bladder leaks and prolapse: professional review
*affiliate link
#9 Bladder & Bowel check
Are you prepared for unexpected events
Remember the pelvis is a compact space. If the bowel is full it will feel uncomfortable when you run and could put pressure on the bladder causing unexpected leakage.
Running is going to make the bladder & bowel jig up and down. You could get leaks on running, even if you have been fine for normal activities and can do the recommended 30 mins brisk walk leak-free. Running is a higher impact activity than most other things and could unmask a pelvic floor problem.
If it happens, you are not going to panic as on this website we have all the information you need to sort it out. At the same time it could happen and we don’t want it to spoil your first run because you didn’t expect it. For that first run have a good quality panty liner in place so that anything unexpected doesn’t embarass you. Any signs of bladder trouble default to brisk walking, for now.
CHECK: make time to empty your bladder & bowel before you go out. You need privacy and skills (!) for a perfect poo.
Important: If you are already experiencing bladder or bowel leaks please don’t run yet – sort it out with advice from us here at Propelvic or by getting in touch with your local specialist physiotherapist.
#10 Pacing
Are you progressing skillfully?
Excellent and comprehensive Postnatal Running Guidelines have been put together by skilled and experienced physio,s with international consensus on the best route back to running after a baby.
CHECK: Your individual starting & progress points.
There’s a good reason the walk/run programmes are so highly recommended by physios and personal trainers. Incremental progressions allow your joints and muscles to adapt to the high impact preventing injury. The science of HiiT (high intensity interval training taking your heart rate up and down in patterns) gets you fitter faster.
CHECK: have you got a plan? Don’t DIY with a random run. Download a pacing app. Stick to the programme, follow the rules. IT WORKS.
NHS Couch to 5K is famous for getting mums into a safe, structured routine. Incremental progressions designed by sports scientists. Choose your coach: the famous “Laura”, Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson! . There are also extension podcasts for 5-10Km.
Can I run yet? 10 checks covered? Then go run!
Missing a few? We can support you.
Specialist Physiotherapists help postnatal women build up their bodies to run again. We work to pre-empt the most common problems that can arise if you run on an under prepared postnatal body.
Please let me and other readers know how you have got on and which tips resonated with you? @propelvic We can all inspire each other.
