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Returning to running after pregnancy and birth
Your body goes through a lot during pregnancy and childbirth. This includes both physical and mental challenges. If you’re a keen runner and have recently had a baby, you may wonder when you can start running again. Here, I look at some factors to consider before dusting off your trainers.
What are the risks of running too soon after birth?
Pelvic health is central to postnatal health (your health in the 6-8 weeks after you give birth). It’s something women who run should be aware of.
It refers to the function of your muscles, organs, nerves and the connective tissue in your pelvic area.
After childbirth, your pelvic area needs time to heal. Returning to running too soon puts you at risk of the following conditions.
- Musculoskeletal pain. This refers to pain in the muscles, bones, tendons, ligaments, or nerves.
- Urinary incontinence. This is when you pass urine without meaning to.
- Bowel incontinence. This is when you pass faeces (poo) without meaning to.
- Abdominal rectus diastasis. This is where your abdominal (tummy) muscles separate. This is normal during pregnancy. It usually happens in the second and third trimesters. But, if your abdominal muscles don’t recover after giving birth, it can cause issues, such as poor pelvic stability. You may notice a bulge in the centre of your abdomen, especially when you tense your muscles.
- Pelvic organ prolapse. This is when one or more organs in your pelvis slip down from their normal position and bulge into your vagina.
When can you start running again?
There is limited research around returning to running after pregnancy. You may come across conflicting advice. But a safe and timely return is extremely important.
Some advice suggests returning to exercise six weeks after giving birth. But this depends on your childbirth experience. You will need to consider any complications or surgery you had and how long you need to recover.
It also depends on what type of exercise you return to. Running is a high impact exercise. It puts pressure on your internal organs. Low impact activities like walking, Pilates, and swimming may be better options in the early months after childbirth.
In fact, research has shown that it takes four to six months for pelvic tissue to recover after pregnancy and childbirth. If you’ve had a caesarean section, your abdominal fascia, which separates your muscles and organs, can take over seven months to regain full strength.
Considering this, your return to running should start small and progress gradually.
When can you run after a C-section or natural birth?
The latest expert guidance recommends waiting three to six months after giving birth before you return to running. This applies if you gave birth through your vagina or had a caesarean section. Wait longer if you have any symptoms of pelvic health issues.
You may feel ready to return to running much sooner. But it’s advised that you wait a minimum of three weeks and until any pelvic floor damage is healed.
What are the signs of postnatal pelvic issues?
Symptoms that could suggest issues with your pelvic health after pregnancy and childbirth include:
- leaking urine or poo
- a sudden need to pee without warning
- a feeling of heaviness or dragging in your pelvic area
- pain during sex
- abdominal separation
- lower back or pelvic pain
If you have any of these symptoms, whether running or not, seek medical advice.
Pelvic floor exercises
Your pelvic floor muscles form a sling across the base of your pelvis. They support your bladder, bowel and womb, keeping them in place so they work properly.
During pregnancy and birth, your pelvic floor is placed under stress. Because of this, it’s important to strengthen these muscles after having a baby.
Doing pelvic floor exercises regularly after birth may reduce your chances of developing pelvic problems. These problems include incontinence, before and after birth. It can also help you return to running safely. Don’t overdo it – listen to your body and take it at your own pace. If your symptoms don't improve or get worse and you are concerned about your pelvic health, speak with a pelvic health physiotherapist.
Can you run while you’re breastfeeding?
If you’re breastfeeding, here’s a few things to consider before you start running again.
- If you’re breastfeeding, you have a slightly higher risk of injury while running. This is because lower hormone and calcium levels in breastfeeding mums may cause temporary bone loss. This could increase your risk of stress fractures (tiny cracks in a bone caused by repetitive activity). But in the longer term, research suggests breastfeeding can have a protective effect on your bones.
- Time your breastfeeding so your breasts aren’t overly full when you run. This will help them to feel more comfortable.
- Wear a supportive sports bra. You can buy feeding sports bras. A personal sports bra fitting can be helpful.
- Keep hydrated. Both exercise and milk supply (lactation) require extra fluid. Make sure you drink enough water before and after your run.
Physiotherapy assessment
I encourage all postnatal women to see a physiotherapist before returning to running. They will check your pelvic health and your suitability to start running again.
They will advise you on how to improve your pelvic floor and build the strength of your abdominals and lower limbs. Together you can plan for a safe and timely return to running.
Plans to ease you back into running
Once you feel ready to run, start at a slow pace and cover shorter distances. Gradually build up and stop if you feel any discomfort.
Bupa has a walk to run 5km plan, which can help you ease back into running safely and gently. Be sure to stretch properly before and after a run.
If you have a muscle, bone or joint problem, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. If you’re covered by your health insurance, you’ll be able to get advice from a physiotherapist usually without the need for a GP referral. Learn more today.
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Sources Sources
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