Returning to running postpartum

Thinking about getting back into running after having a baby? Or perhaps you are considering beginning your running journey after welcoming your new arrival. Either way there is often a lot of misinformation out there about when to start and how to go about it. Women’s Health Physiotherapist Corinne Letizia from Wholesome Physiotherapy in Townsville breaks it down to make the task seem a little less daunting.

First things first presently there are no official guidelines to assist women when returning to running post-partum. However, there is a fantastic document published in 2019 by a group of wonderful pelvic health physiotherapist’s in the UK which provides a starting point for clinical guidance. You can read the full guidance here. In this guidance it is suggested that women should consider waiting until at least 12 weeks post-partum before commencing a return to running program. However this is not a prescriptive cut-off or hard and fast rule. The important thing to remember is that every woman is different and will have different needs, physical capacities and fitness levels all of which play an important role in determining whether or not someone is ready to return to running. Clinically I have seen women return sooner and also much later than the suggested 12 weeks. The right time to return to running is when it is right for you. Below are some helpful ways to determine your readiness postpartum.

Step 1. Attending your 6-week postnatal check with your Women’s Health Physiotherapist

This is key in determining readiness of not only your pelvic floor but your whole body for returning to running. Your women’s health physiotherapist should go through a thorough birth/obstetric history as well as any other concerns you may have. Next (if clinically appropriate) then a vaginal examination is completed to check pelvic floor muscle strength, endurance, if there are any signs of prolapse and assess scar tissue healing. A check of your abdominal muscles should also be completed to assess for rectus diastisus (the abdominal muscle separation which can occur following pregnancy). Then if returning to running is one of your goals a full body assessment of strength checking compound movements is also part of my in-clinic assessment. This can include checking movements such as single-leg heel raises, single-leg bridges and single-leg squats to name a few.

Step 2. If there are no issues (pelvic floor or otherwise) with these movements then plyometric exercises can also be assessed. Plyometric exercises or jumping exercises are higher impact movements in which the foot must physically leave the floor. These are helpful for determining whether your body is ready for impact and to assess landing technique.

Step 3. Finally, if these tests are all clear then a return to running plan is discussed with you. Based on your previous level of fitness, exercise regime, how much time you have had to cease exercise because of the pregnancy, how much running if any you were completing prior to and during pregnancy and a myriad of other factors an appropriate return to running plan will be created.

Ultimately there are many factors which need to be taken into consideration before returning to running postpartum. But you do not have to embark on the journey alone. A Women’s Health Physiotherapist can provide a comprehensive assessment and plan to ensure you feel confident and comfortable returning to running postpartum.