For many, running is a passion- for others maybe something you feel the need to do. Regardless how you feel, you might want to know when you can hit the pavement once baby is born. So the question is, when can you get back out there?
Check out these guidelines for a smooth transition to getting out there.
- Get doctor’s approval first. You may not have to wait a full six weeks to recover, but that is up to you and your doctor. Running too soon can lead to extra/unnecessary bleeding that could turn into bigger health issues.
- Listen to your body. If you are hurting or sore before, during or after the run, you might need to rest a little longer before starting again.
- Start slow. Start by walking and progress to faster walk and eventually running. You may need to walk for a few weeks before you start to feel like you can run.
- Try intervals. Mentioned above you may have to walk a few times before you can run. When you are ready to run, you can start with intervals. Walk for a few minutes to warm up, then try 30-60 seconds of running and go back to walking for 90-120 seconds. Continue to switch off for a 20 minutes.
- Warm up. By doing a dynamic warm up you will increase the temperature of your muscles via increased blood flow. Try doing some body weight squats, walking lunges and some dynamic stretches before heading out.
Be aware of activating your core during your run- think of scooping your lower belly.
Be patient, start slow and know that whatever you are doing to get out there is fantastic! Take the baby with you or if you can, use this time for yourself to recharge and get back to baby. If you have any questions about a running program, contact us.
