Read these 5 action steps - a must read for all postpartum ladies and coaches who work with them when reintroducing running!
Running after baby delivery? A must-read for all postpartum ladies and coaches who work with them when reintroducing running!
🌸Step 1: Assess Your Pelvic Floor Health
Before hitting the pavement, it's essential to evaluate the state of your pelvic floor. Consult with a healthcare professional or pelvic floor specialist to ensure there are no underlying concerns. They can guide you through proper assessments and provide personalized recommendations.
💪Step 2: Strengthen Your Core & Pelvic Floor
Postpartum, your core and pelvic floor muscles may need some extra attention. Incorporate exercises specifically targeting these areas into your fitness routine. Seek guidance from a qualified professional to ensure you're performing exercises correctly and effectively.
🌟Step 3: Find the Right Posture
Maintaining proper posture while running is crucial for preventing injuries and optimizing your performance. Focus on aligning your head, shoulders, hips, and feet. Engage your core and relax your shoulders as you run. A balanced posture promotes efficient movement and reduces stress on your body.
🌬️Step 4: Connect with Your Breath
Breathing plays a significant role in your running experience. Practice deep belly breathing, syncing your breath with your strides. This connection helps you to engage and relax the pelvic floor muscles, maintain rhythm, enhances oxygen flow, and promotes relaxation during your runs.
🚶♀️🏃♀️Step 5: Walk First, Run Second!
Don't rush the process. Start by gradually reintroducing walking into your routine. Focus on rebuilding strength, endurance, and confidence. Once you feel comfortable, incorporate short intervals of jogging or light running. Listen to your body and increase intensity and duration progressively.
It is recommended to wait until week 12 postpartum + be sure there are no symptoms of heaviness in the perineum, pelvic pressure, incontinence or pain.
Remember, postpartum running is a unique journey. Be patient, prioritize your health, and enjoy the process of reclaiming your running stride! 💕