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How to Return to Running Postpartum

Let me start by saying running postpartum looks different for everyone. While I was that pregnant woman running with a pregnancy running belt, running during pregnancy and postpartum feels and is different.

When I first returned to jogging postpartum, running felt like a totally different sport to me after having my pregnant belly shrink back down and learning to move in my joints and body again.

I really want to share how I eased into running postpartum.

A big part was definitely rebuilding my pelvic floor through pelvic floor therapy. Highly recommend this program!

I’ve been feeling more like my old self since returning to postpartum running. Motherhood has this way of changing you.

I waited about 10 weeks before running postpartum.

It’s a different time line for everyone, but my C section birth took some recovery, and I knew running after childbirth would take some time.

I’m glad I took my time because there’s a log of logistics involved in the postpartum return to running.

It differs from running while pregnant because the baby is still inside and goes where you go.

running stroller holding baby finger

In fact, jogging postpartum takes a lot more strategy and planning ahead of time.

I need to think about feeding the baby, pumping, having a snack, drinking enough water, balancing running with the need and desire to shower, nap, etc.

My life is a little less flexible right now and my window of opportunity for running post pregnancy depends on when Cam isn’t eating or sleeping.

This makes it a little bit challenging to stick to any sort of rigorous training schedule, but I’ve found what worked for me.

I’ll first start with some of my postpartum running tips and then talk about how I implemented them in my first postpartum race.

mom running on gravel path with daughter

Easing Into Running Postpartum

It’s always important to consult with your care team when returning to any sort of postpartum exercise. Whether you had a C section birth, hospital birth, or home birth, your recovery may look different.

1. Take the pressure off. You don’t need a Postpartum Running Plan

If I wanted to run but there was no way it would happen that day, no big deal.

In the past, I would have been a little more regimented about following a postpartum running plan, but I knew that wouldn’t work for me in the beginning.

It was more about time on my feet and starting to enjoy running again.

I had to be flexible. Running every MWF or something like that wouldn’t always work.

But, if I could get 2-3 days in each week (even if different days), that sufficed.

I could be pretty consistent with a longer run each weekend, but the weekday runs were more variable.

2. Do what you can when you can

On the same note, if I was supposed to run 5 miles and could only do 2? Great! Better than nothing.

Maybe I could fit in a longer walk or short jog later, or maybe I could add one on to my next run. And if not, I didn’t stress.

I planned my running days for the days I had childcare. If those days didn’t work, I took Camryn in the running stroller, which as all parents know, is double the workout.

Here’s how I trained for a marathon with a toddler.

mom running with green BOB stroller on greenway

3. Be Prepared

One part about motherhood is that you always have to be prepared to adjust and adapt to the changing circumstances, especially with a postpartum running plan.

I basically lived in my running wear (when I wasn’t seeing clients) – here’s what to wear for jogging in the summer. Proper attire helps!

When I saw a good opportunity to go, I took it and I didn’t have to spend time changing clothes. I learned to be able to act quickly when I saw an opening!

I realized it was too difficult to plan to run at exactly 7am, or 2pm, for example. My life just doesn’t work that way right now, and that’s okay.

Especially when I had to plan around breastfeeding and running, preparation was necessary!

4. Be realistic.

By this, I mean be realistic for how much you can train, how long you can train for, how soon you can race, etc. While I would love to be running 40-50 miles a week right now, that’s just completely unrealistic for me in my return to running postpartum.

On the other hand, 15 miles a week is somewhat realistic, with 3ish days of running. That’s where I’m at, and knowing that these are my expectations, I’m not devastated when I can’t run 4+ days a week.

And, this amount of running postpartum prepared me just fine for a half marathon!

My longest runs were 8 and 9 miles. I could have kept running on those days, but it was more of a time constraint. But, those runs felt good and I trusted my body would remember longer distances since I ran throughout pregnancy.

Here are my best tips for running in the third trimester.

Garmin watch showing 8 mile run while running with stroller

5. Consult Your Care Team

While many OB-GYN’s will clear you to exercise after 6 weeks, this is likely much earlier than your body is ready to take on the impact sport of running.

I would recommend advocating for yourself and seeing a pelvic floor physical therapist, who can analyze your pelvic floor.

I was worried about running postpartum pelvic floor issues, and I felt so much better after talking with a PT therapist. You can do this virtually while rebuilding your pelvic floor.

I highly recommend rebuilding your pelvic floor strength for running and exercise.

If you want to work on strengthening your pelvic floor during pregnancy or postpartum, I highly recommend this free course from MUTU! The free videos and information offers a great way to see where you are and what needs to be strengthened for better movement, mobility and more. I’ve personally gone through MUTU and it was life changing!

Charlotte Marathon Race Recap

I ran the Novant Health Charlotte Half Marathon on Saturday morning for my first postpartum race. It was my first long-distance race in a year and a half, and my first race in over a year.

I had lots of feels going into getting back to running postpartum, including both excitement and nerves. But, man did it feel good to get back in the racing scene.

I woke up early enough to enjoy my typical pre-race breakfast (oatmeal and fruit), 16 oz of water with NUUN (electrolytes), and coffee (Recycled picture because it was so dark)! 

I’ve always been a fan of caffeine before running.

oatmeal with strawberries, frozen blueberries and oatmeal cookie in white bowl

I pumped before leaving the house so I wouldn’t feel too uncomfortable while running. Fortunately, my parents were in town for the weekend to help babysit Camryn, and she was still asleep when I snuck out.

I will say it felt so weird to be getting up early to race. It’s been so long since I’ve done this. The last marathon I was the Ogden Marathon Recap in May, 2017. 

I got down to the starting line around 7:00am and ate a Gu Stroop Waffle.

starting line for Novant Health Half Marathon in 2018

I like to have some time to warm up, stretch, and use the bathrooms again. This time, I didn’t carry a water bottle (I usually do, mixed with Tailwind) and opted to stop at the water stops along the race. 

The race day conditions were great for running. It was an early 7:30 start time, around 42 degrees. I warmed up in a long sleeved shirt, and ultimately, decided to run in just shorts.

I ditched my long sleeve shirt around mile 6 and finished in my tank.

When the gun went off, my legs automatically started running. In my head, I knew I didn’t want to start out too fast because I hadn’t trained much. I wanted to pace myself and make sure I had “enough” left to last throughout the race.

Well, my first three miles were sub 8 minute pace, which was not exactly the plan. I had wanted to start more conservatively, around 9:30 pace.

But, I felt okay and couldn’t slow down even though I tried. After mile 3, I settled into my 8:10-8:30 pace which was a little more comfortable.

The Hills

I didn’t realize how HILLY the course was – that helped me pace myself too. The course was pretty, though, especially with the fall foliage all around. There were spectators speckled throughout the course.

There weren’t areas where there were tons of fans at one place, but rather, they were just sprinkled throughout. It made it nicer to have some cheering every mile.

We ran through some of my old neighborhoods when I lived closer to downtown Charlotte, fun to reminisce!

I took my first gel around mile 5, and then started snacking on some chews around mile 9-12. I took a few swigs of water at each water stop (the first was at mile 4, I believe).

Overall, I felt energized and pretty good! My legs started to tire around mile 9, but I just kept telling myself that I was almost near the end.

I feel like I kind of zoned out throughout this race. I don’t really remember details about each mile or mile markers. But, I finished and that’s what I was counting on!

Garmin GPS watch showing 13.33 miles after running a half marathon

Did I Follow a Postpartum Half Marathon Training Plan?

As previously mentioned, my return to running after giving birth was gradual, starting about 10-12 weeks post partum.

While I was cleared for exercise at my 6 week post partum visit, mentally I wasn’t ready to delve back in yet. I talked to my care team of doctors and they mentioned just starting with light walking and waiting a few more weeks until adding in running, so that’s what I did!

I’ve been listening to my body, and just had to get more creative for fitting it in.

Running still shot with headphones and headband on

Training for this past half marathon was different than any other race I’ve trained for. Mainly because I was only running about 3 days a week.

I also wasn’t doing the amount of yoga/cross training that I normally do, like when I qualified for Boston.

Secondly, I didn’t do any speed work or interval workouts, aside from this postpartum workout that I worked up to. While I missed my favorite pyramid workout, that seemed a little intense for my body, and I still don’t see myself adding those in for a few more months.

However, I’m injury-free and the race went rather well considering, so I’m quite happy with the outcome! If you do have any injuries or sports medicine questions, I highly recommend finding a sports rehab specialist who specializes in athletic conditions and injuries.

More Pregnancy and Running Posts

When did you run your first race post partum?

How was running different for you after pregnancy and birth? Or during different stages of life?

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  1. Thank you so much for sharing your experience.
    I am running my first post partum half marathon on saterday and I’m nervous to say the least. My longest long run I got in was 9 miles and was terrified I wouldn’t be able to finish. But I feel so much better hearing your body “remembers how to run the long miles.” Thank you!

  2. I just stumbled across your blog, and I am so happy I did! We seem to have a lot in common as RDs, moms, and runners. I really loved reading your realistic approach and totally agree. I ran my first full marathon since motherhood in October, when my youngest was just about 16 months old. I definitely didn’t train the way I otherwise would have, but I focused instead on simply finishing. I had to be up at 4 to run my long runs most weekends, and some weeks, that was the only real running I could do! Congratulations on your race, and best of luck in the future ones!

    1. Hi, so glad you found me and commented! Which marathon did you run? I have so much respect for mother runners, no matter the distance, because so much goes into the decision to make that time to run and train!

  3. I think what/when you can is key whether it’s a busy schedule due to kids, or other reasons
    Congrats on a solid race.

    1. Absolutely – prioritizing is important, and it’s okay if running isn’t the TOP priority.

  4. Congrats on your race! I have no idea what to expect with getting back into running next year but this is really helpful to read about your experience! I know will be tough especially with my work schedule but I will need to remember to be flexible!

  5. Congratulations on the race, girl!

    I love that you really set your own pace and we’re realistic – rather than rigid and regimented. That’s what everyone really needs to do because we’re all different! You’ve got to do what works for you.

  6. Congrats on your “comeback” race! I well remember my first 10-mile race post-partum. I think my youngest daughter was about 9 months old at the time. I felt so triumphant conquering the distance. Like you, I needed to work around pumping/nap schedules to find the best times to train. Definitely not an easy task sometimes.

    1. It’s been an adjustment putting someone else first. I realize that sounds selfish, but before a baby, you just never think that way!

  7. Congratulations on your half postpartum, and a speedy one at that 🙂 Great advice for a comeback from a baby or from an injury! I’m still on the road back from a broken leg and have to remember to be kind to myself 🙂

    1. Giving ourselves grace and compassion is HARD but so important. I’m finding it gets easier with practice

  8. Great job and congrats on a strong race! Although I didn’t start running until our youngest was in school, it still got tricky finding the time to get it done (and I was only running easy-paced 5K’s back then). I think the key to what worked so well for you was your flexibility and listening to your body. I think so many runners feel married to their training plans, and then have a hard time giving themselves a break if some of the “scheduled” runs don’t happen as intended. A missed run (or even a shortened run) now and then usually will not derail an entire training cycle.

    1. Thank you so much. Flexibility is paramount for me – my old rigid plans would never work right now 🙂