If you are a new Mum and are super keen to lace up the joggers and head for a jog, take the time to ask whether your body is truly ready. You may be 6 weeks after labour, your OB may have given you the green light, but what about your leg strength, your pelvic floor health and your fitness? Are you really ready to go running?

There are many considerations before lacing up the shoes and heading out for your first runs. These include:

👉 your birth outcomes

👉 your leg and hip strength

👉 your pelvic floor health, strength and endurance

👉 your hormones ( are you still breastfeeding?)

👉 your support of your pelvis and spine (integrity of your inner core strength)

👉 your pre-natal and pregnancy exercise types and levels

👉 your body type.

Moore et al (2021) published a study with tests as guidelines for strength required for running. Here are the tests for your pelvic floor recovery and strength after pregnancy and birth. You can try them at home if you think you’re near to these measures.

✅can you achieve 10 quick on/off ( or lift up/drop down) contractions?

✅can you hold 10 maximum pelvic floor contractions for 6 seconds, each all being equal?

✅can you hold a gentle contraction for a full minute, continuing your breath? ( 30% contraction effort)

These tests are no means exhaustive. There are many other tests assessing strength, balance, running specific and pelvic floor muscle control.

See our other recent posts for more running preparation advice for new Mums.

#runningmums #returntorunning #postnatalexercise #postnatalrunning #postnatalpelvicfloor

✅“Widen gently across the collar bones!” If you’ve heard this at your posture or Pilates classes, this anatomical picture may help you in visualising why you are being asked to do just that.

✅ Notice how the collarbones here stretching from your breastbone to your shoulder tip. By focusing on lengthening across her, you will help to place your shoulders and shoulder blades in a better alignment and posture.

✅ This cue also allows for you to gently build endurance to work against the effects of gravity and the slumped shoulder postures. This is done by the subtle yet ongoing work of your upper back and shoulder blade muscles.

✅ This means happy days for your trunk posture, your shoulders, your neck and upper back!

If you feel you are too stiff and tight across your chest or upper back to achieve this, see a physiotherapist. Pilates classes and posture-based exercise will help you achieve the endurance and strength required to maintain these postures right throughout your day.  

 #mindfulposture #thecollarbones #pilates #clinicalpilates #thefixprogram #thefixprogramonline #physiotherapy #physio

Returning to running as a new Mum cannot be rushed.

There are many considerations before lacing up the shoes and heading out for your first runs. These include:

👉your birth outcomes

👉your leg and hip strength

👉your pelvic floor health, strength and endurance

👉your hormones (are you still breastfeeding?)

👉your support of your pelvis and spine (integrity of your inner core strength).

Moore et al (2021) published a study with tests as basic guidelines for leg strength as required for running. Here are the tests for hips and leg strength. You can try them at home if you think you’re near to these measures and to see if you are run ready as far as your strength goes:

✅can you achieve 20 single leg pelvic bridges?

✅can you achieve 20 single leg sit to stands?

✅can you achieve 20 single leg calf raises?

✅can you achieve 20 side lying leg lifts?

These tests are no means exhaustive. There are many other tests and considerations with your balance, running specific and pelvic floor muscle control. Moore et al (2021) also list these.

Check out our other posts abut the other aspects needed to start your jogging journey after pregnancy. And for further targeted and individualised advice and planning, our physios are here for you and your exact return to running.

#runningmums #returntorunning #postnatalexercise #postnatalrunning #postnatalpelvicfloor