Post Natal - Return to Running Guidelines

What New Mums Need to know.

A very common question I get from new mums is “when can I return to running?”

As a strong advocate of exercise for well being, mental and physical health, I believe that every woman should have access to the right information in regards to return to sports, especially impact such as running and jumping.

You see, it can take a bit of time for the body to recover from 9 months of stretching abdominal and pelvic floors muscles. Additionally, hormonal changes increasing ligament laxity, and finally birth which can cause a significant injury to the pelvic floor, or a cesarean section creating a lower abdominal scar which can take 2 months to recover.

The risk factors to increased incidence of prolapse include forceps delivery, or birthing a baby of more than 4 kg, or being 33 years or more. These need to be taken into account when determining the speed of progression of returning to higher impact exercises.

The general consensus from expert is that provided that the woman can hold a pelvic floor contraction of 10 seconds, repeat 10 repetitions, pelvic floor muscle intact and fairly strong, and it has been between 4 to 6 months post birth, a strengthening exercise program to increase hip and lower leg strength can be given . So long as no other symptoms of leaking, pelvic pain, prolapse are present, we can then start a gradual return to running, following guidelines similar to from couch to 5 km.

Running on soft surfaces, with shorter strides can minimise impact and the degree of lowering of the pelvic organs in your pelvis.

You should consult a pelvic floor or a women’s health physio if you have any symptoms before attempting return to running.