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 levels
👉your body and fitness type.
Moore et al (2021) published a study with tests as guidelines for strength required for running. Here are the tests for running specific tasks. You can try them at home if you think you're near to these measures. Can you achieve these without pain, bladder leakage, pelvic floor heaviness or abdominal dragging?
✅can you walk for 30 minutes?
✅can you stand balanced on one leg for 10 seconds or more?
✅can you jog on the spot for 60 seconds or more?
✅can you bound or skip for 10 metres?
✅can you hop on the spot 10 times or more?
These tests are no means exhaustive. There are many other tests assessing strength, balance, running specific and pelvic floor muscles control.
Find a physiotherapist who can assess and help you return to any sport after have your baby. She will be the expert in safe and timely guidance back to what you love doing - no recipes, completely individualised just for you! The Fix Program's Mums&Bubs classes and post natal physio are the perfect lead into your running return after pregnancy and birth!
#runningmums #returntorunning #postnatalexercise #postnatalrunning #postnatalpelvicfloor