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Ask the Right Questions for Returning to Running Postpartum

postpartum running

The postpartum period is full of questions, and sometimes an easy answer isn't available. I frequently get asked "how do you know when you are ready to return to running postpartum?" Unfortunately the answer isn't as simple as a timeline or being able to hop on one leg. It's a multi-factorial decision to make, so it's important that you ask yourself the hard questions!


There is no right answer, but the answers to these questions can help more thoughtfully guide your return to run:

General:

  • How is your stress level?

  • Are you breastfeeding?

  • How is your hydration and nutrition?

  • How is your sleep?

[The answers to these questions will help guide how much you are training - if you are not sleeping, not eating enough nutritious foods, and have high stress, your training plan might need to be adjusted to make sure you can recover!]

Running Related:

  • Are you new to running? Do you have a training plan?

[Individuals who are newer to running and those not following a training plan had an increased risk of injury following pregnancy]

  • How long ago was your last run?

[The longer the break from running, the more gradual we suggest the return is]

  • When you were last running - did you have pain or issues? Did you have urinary leakage or pelvic pain? Pain in your legs or back?

[Unless the cause of these prior issues was a lack of rest, its possible for them to crop up again when you start running. Figuring out the cause when you feel relatively good is a much quicker solution than doing it when it hurts!]


Physical Criteria to meet:

These suggestions are based on the current research - can you run without issue if you don’t meet the criteria? Yes, it’s possible. Can you get hurt if you don’t meet the criteria? Yes, it’s possible. Can you run and get hurt even if you do meet the criteria? Yes, it’s possible.

These are general guidelines, they might not make sense for you and your specific needs! 

  1. Clearance from your OB/midwife

  2. Timeline: suggested to wait 12 weeks to RUN. That doesn’t mean 12 weeks to exercise - there are many things to do in that 6 week period from your last check in with the OB that can help get you ready to run! [why 12 weeks? Research has linked returning to running before 12 weeks to an increase in risk of injury!]

    1. If you had any stitches, it should be fully healed before resuming exercise

      1. If your scar is painful, irritated, or sensitive, PT can help with this!

  3. Exercise baselines:

    1. Able to complete 30 minutes of cardio - walking, biking, elliptical, rowing, etc

    2. Single leg balance x 30 seconds

    3. Single leg calf raises x 20 on each side

    4. Single leg squats x 20 on each leg

    5. Single leg bridges hold 30 seconds each leg

    6. Hop in place 10 each side

    7. Hop side to side 5 reps each side

    8. Hop forward/backward 5 reps each side

    9. Jog in place x 1 minute

  4. Symptom baselines:

    1. No urinary or fecal leakage with coughing, sneezing, laughing, etc

    2. No increase in pain with walking



When a PT can help you return to running:

  • If you haven’t started yet and aren’t sure you’ll meet the suggested standards

  • If you’ve already started running and have any pain (pelvic floor, legs, back...anything!), or any urinary leaking at any point on the run. 

  • Have any feeling of heaviness or dragging in your pelvic area

  • You are experiencing urinary or fecal leakage

  • You have pain (anywhere!)


A slow and steady return to run program will allow your body to adjust to the demands of exercise over time. Slow and controlled progress can help decrease risk of injury when returning to running from anything - be it pregnancy or orthopedic injury.


REMEMBER! Every pregnancy and delivery is different. Don’t compare yourself to friends, family, or anyone on social media. Do what is right for YOU.


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References:



About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1

Caitlyn Hauswirth-Varis

Caitlyn is a pelvic health expert and board certified orthopedic physical therapist. Beyond her PT degree and accolades, she is a Pregnancy and Postpartum Exercise Specialist, a CrossFit coach, and a running coach.




Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.

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