Returning to Running Postnatally

𝗦𝗼𝗺𝗲 𝗸𝗲𝘆 𝗽𝗼𝗶𝗻𝘁𝘀 𝗮𝗿𝗲:

1. Pregnancy and childbirth is a process of huge physical & psychological change

2. Tissue healing can take 4-6 months to fully heal

3. Running results in sudden rises of intra-abdominal pressure and force through the lower limbs & pelvic floor muscles

4. Slowly increase activity, such low-impact aerobic exercise, pelvic floor exercises & lower limb strengthening exercises, along recommended times until 3 months postpartun

5. Screen for suitability to return to training, such as pelvic floor physio, RED-S, postnatal depression, sleep, tolerance of impact, etc.

6. Slowly build up running using a graded and progressive running plan and adapt based on signs & symptoms*

*NOTE: running with a buggy is not recommended until 6months postpartum

𝗡𝗘𝗪 𝗠𝗨𝗠𝗦: work with qualified professionals who can support you & your return to exercise