Getting back to running after carrying a baby for nine months is really hard. Your body has gone through a lot of changes. You are mentally and physically a different person! While it you want to get back to your prebaby running and fitness goals, you need to read these top 10 tips for running after pregnancy before hitting the pavement!
10 tips for running after pregnancy
** This is an Adidas sponsored post. As always, all ideas and opinions are entirely truthful and my own.
Getting back to running after having a baby is tough. Your whole life has changed! And your body changed along with it! If you are anything like me, you haven’t worked out in a while, you are so tired but you are ready to start feeling yourself again. Even if you feel normal (with some bags under your eyes) it’s super important to follow these tips for running after pregnancy. Keep yourself healthy and safe as you head out for your first run by reading below
1. Start slowly
Getting back into running after pregnancy is really hard. It’s hard mentally. Your body that could once run several miles without trouble now is winded after a brisk jog. I remember the first run I went on after my first baby. I went out thinking I could run 3 miles. I did it so easily before pregnancy and it felt like a short distance. Man was I SO wrong! I became so tired and winded. And I was so disappointed that my brisk run clocked in at the slowest pace I’d ever seen.
So start back to running slowly. Give yourself grace and understanding that you just had a baby! Your organs are shifting back into place. Your abs separated to make room for your belly, and your body isn’t ready to go back to working out like you used to. Start slowly by walking. Build your mind and body back up to running by going for short timed jogs and building from there. After a couple of months, you will be back to your normal fitness and running self!
2. Build up your time, not miles
Before you were pregnant, you probably set out on each run with a distance in mind. Furthering that distance and lessening your time is the ultimate runner’s goal! However, post-baby, your running goal will change a little until you get back up to speed. Instead of setting out to reach a distance, set out with a time in mind. Take it slow! Start with just a 15 or 20 minute jog and stay close to home in case you need to stop. You will be slower than you’re used and that’s okay! This was something that I had to get used to after having my first baby. Once you can easily and comfortably run for 30 minutes, it’s safe to go back to your normal running routine!
3. Get supportive running shoes
Getting supportive running shoes is one of the most important tips for running after pregnancy. Great running shoes are a runners most invaluable gear. You’ll first want to check your shoe size, as swelling and feet changes are common in pregnancy and postpartum. Your feet also carry all of your weight and support your newly changing and healing body!
For me, I will be wearing the Adidas 4D Running Shoe in my postpartum journey. It’s 3D printed technology and comfortable cushion are exactly what every postpartum runner needs in terms of support and style! I like the support of the shoe’s 3D sole that also makes for a smooth and stable run. Plus, it doubles as a really cute casual shoe too! Click HERE to see all Adidas running shoes!
If you need some extra help finding the perfect running shoe, you can find a ton of great information from this Adidas blog post. It also has a great flow chart that asks you yes or no questions that filter you to the shoe that would work best for you.
4. Stretch
As you know, running is a full body exercise! If you are anything like me, you probably weren’t as active during your pregnancy as you are normally. Get your body ready for running after pregnancy by stretching your fatigued muscles. After all, they have been carrying a ton of extra weight! Plus, stretching will feel good and help postpartum healing!
5. Wait to talk to your doctor
Six weeks until your postpartum appointment can feel like a long time. Even if you are feeling healthy and ready to run, it’s important to wait for your doctor’s clearance. A lot of healing is taking place inside your body, even if you don’t notice. Your pelvic floor and abdominal muscles are recovering and weak, so make sure your doctor does a thorough exam and gives you the green light before you take off.
** RELATED: At home workouts for busy moms
6. Listen to your body
Postpartum can be funny in that you feel healthy, normal and fine, so you forget that you are still healing on the inside, not sleeping super well and weaker from pregnancy. Just because you aren’t pregnant anymore doesn’t mean you can go back to running like you did prebaby. Be cautious with yourself. If you are running and winded, walk to catch your breath. If something feels funny, you can take a break. Don’t push yourself and delay your healing and running progress.
7. Find a good nursing bra
Running as a nursing mom can be a new challenge. Sports bras that are too tight can be uncomfortable and cause your milk supply to drop. Sports bras that are too loose are unsupportive, and your old bras can’t support your new nursing needs. Find a bra that is comfortable, gives you the right support and allows you to nurse baby right before you leave or during your run. Check with the return policy at stores. Most places will allow you to test out gear and return if you need to!
8. Time your run perfectly
If you are nursing your baby, it’s wise to give your baby a full nursing session before heading out on your run. Exercise and running can impact milk supply, causing low supply. By nursing your baby before you go, you can enjoy your run knowing baby is full and won’t need the milk your run could impact. It’s also uncomfortable to run when you are ready to nurse baby and feel “full”. Grab your running shoes, get dressed, and nurse your baby right before heading out.
9. Bring baby with you
If you can’t time out your run perfectly or don’t have anyone to watch your baby, it’s time to get a running stroller! There are several on the market that will fit your running needs and keep baby safe. The BOB running stroller is really popular, has great suspension and easy to operated. A new style was recently released, so you can save a lot of money with the older model. Click HERE to check it out and save!
We have a Thule running stroller and love it! It’s much lighter to push and put away, it’s sleeker looking to use as an everyday stroller and is so easy to run with! Plus, if you buy the older style, which isn’t much different, you can save money! You can check it out HERE.
Generally, it’s recommended to wait until 6 months to run with your baby. Although running strollers are safe, uneven and bumpy running can be risky for small babes. Before baby’s first run, check with your pediatrician!
** RELATED: Easy everyday healthy living habits you
10. Eat well
If you are a nursing mom, postpartum mom or mom who wants to start running again, which you are least one of for reading this, you have to eat! Fueling your body for healing, nursing and running takes extra calories and nutrition! Obviously, this doesn’t mean to eat cookies all day but it does mean to not deprive yourself. Take in lots of extra calories to fuel yourself! Talk with your doctor about a diet that makes sense for your postpartum and nutritional needs. Generally, lots of protein, fruits and veggies will do it!
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