Running is it a good postnatal exercise? Baz Moffat is an athlete and coach at The Well. He reveals the things you should consider if you plan to run after having a baby.

Running is a favorite pastime for many women. It gives them an adrenaline rush, a feeling of freedom, and it’s a great way to save time.

This is why many mothers are eager to start running again.

Baz Moffat is an athlete and coach at The Well and has spoken to hundreds of women who are eager to return to running but don’t know how to begin or have tried and quit because it felt ‘wrong.’

Many mothers are keen to start running again

There was little guidance available for post-natal mothers when it came to exercise. But recently the first evidence based guidelines were published, and they are really great.

What you need to consider…

When did you give birth to your baby?

It is not recommended to return to running before 3 months after delivery. There are many exercises that you can do prior to this time, including pelvic floor and low impact work.

This time period has been set because the body requires time to recover, adjust and heal.

Some people will be able to run sooner, but it is generally not recommended. If you can’t wait to get started then work with a women’s health physiotherapist who can help you to strengthen your pelvic floor.

How is your pelvic floor doing?

Your pelvic floor will need some attention, no matter how your baby was born.

When you are ready, you can begin exercising as soon as possible after your baby’s birth. You should also be able to stay dry when you begin exercising.

You can seek support from your GP, or a women’s health physiotherapist.

What is your weight?

Running can cause your body to experience 1.6 to 2.5x your weight. The heavier you are, the more impact on your joints and pelvic floors.

It is recommended that you have a BMI below 30 before starting to exercise.

How would you describe your overall strength and fitness?

Even if you run slowly, it is still a high impact activity. Even running slowly has a high impact.

Before starting a running program, you should be in a reasonable level of fitness. Before you start running, walking and strength training are great ways to get started.

What do you think?

Running, and general exercise is an excellent way to deal with the stress of motherhood.

Exercise doesn’t always make you feel good. What you liked before may not be what you want now.

I did a lot more yoga, walking, and swimming after I gave birth.

What you liked before may not be the same as what you like now

I initially chose the Cross-Fit, hard training option. However, it felt terrible and I didn’t really enjoy it. Restorative exercise was my favourite.

There are many other options that may be better for you right now.

Other considerations

Are you breastfeeding your baby?

You can still breastfeed and run if you want to.

Wear a sports bra that fits well and plan your feedings to coincide with your run!

Did you have an c-section?

You will experience a longer recovery time after a c section. Also, you will develop scar tissue that will affect the way your body is connected.

Find out more about this, and find someone who is able to teach you the best way to remove your scar.

Do you run with a buggy or a jogger?

Research the best buggy to suit your needs.

What time do you sleep?

Before you start a running program, check your energy level.

Do you have a good bra on?

You will notice a significant change in your breasts after pregnancy. A good bra is essential to allow you to exercise.

Post-natal clothing is available to support diastasis healing, prolapse and other issues.

This is a guide on how to determine if you are running-ready…

After reading this, if you feel ready to begin running again then you should start with a couch-to-5k programme.

You’ll know that you have a lot of work ahead to get in shape.

Running is a very accessible form of exercise

It is important that every woman believes she can run if she so chooses. Running is a great form of exercise for mothers because it’s free and convenient.

There is still work to be done to ensure that your body can heal and recover without affecting the running and progressing process.