Safely Return to Running Postpartum
There are links to are 7 PDFs to help your safely return to running postpartum. The video will first show exercises to strengthen your hip stabilizers (the first PDF). These muscles being strong and flexible are the key to a lot of support around your pelvis and pelvic floor muscles, especially postpartum. Next, around the 20 min mark, the video will show some basic tests for knowing if your body is ready to fully return to running (the second PDF). These 10 exercises or tests, come from a research article released a few years back about how to safely returning to running in the postpartum period. If you are unable to fully “pass the test” this does not mean you cannot begin running. It just means you need to be more careful. Plus, it will show you, your areas of weakness on which to focus. The last 5 PDF’s you have, are broken down into 4 progressive phases and these will not be shown in the video. These phases are mostly based on suggestions from another more recent research article that went really in depth in how to slowly and safely rebuild your body’s strength, coordination and endurance in the postpartum period, with the ultimate goal of fully returning to running. There is a progression within the 4 phases for running as well. They get very specific for how much to increase your mileage each week. The biggest thing to focus on, is that it is a slow progression and you need to pay attention to how your body is responding to this progression. Take you time, and try to have fun. Give yourself grace to progress slowly, so your body has time to heal and build back strength without causing other issues. You may not need to start at the very beginning or you may find some of the exercises easy. It depends on how fit you were before pregnancy and how difficult or easy pregnancy, labor and birth were for you. Everyone is a little different, but hopefully this will give you some good guidelines overall.
You can also find these available for download as separates. See “Basic Readiness Tests - Safely Return to Running Postpartum,” “Phases 1-4 Exercise Progression & Running Progression Protocol - Safely Return to Running Postpartum,” and “Hip Stabilizer Exercises” to buy them individually.
There are links to are 7 PDFs to help your safely return to running postpartum. The video will first show exercises to strengthen your hip stabilizers (the first PDF). These muscles being strong and flexible are the key to a lot of support around your pelvis and pelvic floor muscles, especially postpartum. Next, around the 20 min mark, the video will show some basic tests for knowing if your body is ready to fully return to running (the second PDF). These 10 exercises or tests, come from a research article released a few years back about how to safely returning to running in the postpartum period. If you are unable to fully “pass the test” this does not mean you cannot begin running. It just means you need to be more careful. Plus, it will show you, your areas of weakness on which to focus. The last 5 PDF’s you have, are broken down into 4 progressive phases and these will not be shown in the video. These phases are mostly based on suggestions from another more recent research article that went really in depth in how to slowly and safely rebuild your body’s strength, coordination and endurance in the postpartum period, with the ultimate goal of fully returning to running. There is a progression within the 4 phases for running as well. They get very specific for how much to increase your mileage each week. The biggest thing to focus on, is that it is a slow progression and you need to pay attention to how your body is responding to this progression. Take you time, and try to have fun. Give yourself grace to progress slowly, so your body has time to heal and build back strength without causing other issues. You may not need to start at the very beginning or you may find some of the exercises easy. It depends on how fit you were before pregnancy and how difficult or easy pregnancy, labor and birth were for you. Everyone is a little different, but hopefully this will give you some good guidelines overall.
You can also find these available for download as separates. See “Basic Readiness Tests - Safely Return to Running Postpartum,” “Phases 1-4 Exercise Progression & Running Progression Protocol - Safely Return to Running Postpartum,” and “Hip Stabilizer Exercises” to buy them individually.
There are links to are 7 PDFs to help your safely return to running postpartum. The video will first show exercises to strengthen your hip stabilizers (the first PDF). These muscles being strong and flexible are the key to a lot of support around your pelvis and pelvic floor muscles, especially postpartum. Next, around the 20 min mark, the video will show some basic tests for knowing if your body is ready to fully return to running (the second PDF). These 10 exercises or tests, come from a research article released a few years back about how to safely returning to running in the postpartum period. If you are unable to fully “pass the test” this does not mean you cannot begin running. It just means you need to be more careful. Plus, it will show you, your areas of weakness on which to focus. The last 5 PDF’s you have, are broken down into 4 progressive phases and these will not be shown in the video. These phases are mostly based on suggestions from another more recent research article that went really in depth in how to slowly and safely rebuild your body’s strength, coordination and endurance in the postpartum period, with the ultimate goal of fully returning to running. There is a progression within the 4 phases for running as well. They get very specific for how much to increase your mileage each week. The biggest thing to focus on, is that it is a slow progression and you need to pay attention to how your body is responding to this progression. Take you time, and try to have fun. Give yourself grace to progress slowly, so your body has time to heal and build back strength without causing other issues. You may not need to start at the very beginning or you may find some of the exercises easy. It depends on how fit you were before pregnancy and how difficult or easy pregnancy, labor and birth were for you. Everyone is a little different, but hopefully this will give you some good guidelines overall.
You can also find these available for download as separates. See “Basic Readiness Tests - Safely Return to Running Postpartum,” “Phases 1-4 Exercise Progression & Running Progression Protocol - Safely Return to Running Postpartum,” and “Hip Stabilizer Exercises” to buy them individually.
A quick glance at the video of the hip stabilizer exercises and return to run tests.
A quick glance through one of the PDFs of exercises for the Return to Run Exercises.
What you will download to have access to videos and PDFs.