Running after childbirth: Taking it one step at a time and building up strength

Things to consider

Providing a general timeline for returning to running is difficult as everyone has different circumstances. It is beneficial to have a follow-up appointment with a midwife or a physiologist specializing in women's health to assess the pelvic floor. The body undergoes various physiological changes during pregnancy, which affect the recovery after childbirth. Take it one step at a time and be attentive to your own body. Strengthening the muscles before running helps provide stability and support.

Mobility and warm-up before running

Warming up before running is important to prepare the body and reduce the risk of injuries, such as strains. Focus on exercises that increase circulation and prepare the body. As a new parent, you may experience stiffness due to uncomfortable sleeping positions, heavy lifting, and carrying. Therefore, warm-up exercises before running are particularly important.

Strength exercises

Before starting running, it is important to strengthen the body to minimize the risk of injuries. During pregnancy and childbirth, the body undergoes significant changes, regardless of whether you have given birth vaginally or through a cesarean section. Take it one step at a time and prioritize strengthening the muscles involved in running. This will help you get more out of your running and avoid injuries.

Preparatory exercises

Before starting running, it is good to prepare the body by performing movements similar to those you make when running. This helps minimize the risk of injuries. To further prepare yourself, you can include other cardiovascular exercises such as cross-trainers, cycling, or rowing machines.

Suggested progression

It is difficult to provide a universal plan for starting to run after childbirth, as we are all different and have different circumstances. But taking it one step at a time is important. Wait at least 12 weeks after childbirth and perform certain tests to check if the body is ready for running especially the pelvic floor. Focus on strength exercises and gradually increase running. Be responsive to your body's signals and be attentive to any warning signs, such as a feeling of heaviness in the pelvic area, urinary leakage, pain in the pelvis or lower back, and bleeding that is not related to menstruation.