5 Golden Tips for Running After Having a Baby
Is there any shortcut?
What does every new mom share? A want to lose the baby weight fast!
The Running After Having a Baby! There are quicker ways to lose those extra pounds than running.
But because of the alterations in our bodies, we have to be cautious when we start running after having a baby.
When can I begin running after having a baby?
This is a question asked a lot, which is great, as exercise boosts mood and gives you some much-needed ‘me-time’.
And like most things in having a baby though, the answer to this is not one-size-fits-all. Dr. Jennifer Haythe,
Director of Cardio-obstetrics and internist at NYPH/Columbia
and Co-Director of the Women’s Center for Cardiovascular Health at Columbia (and also a runner herself),
tells Romper via email that there isn’t any hard and fast rule concerning when women will return to exercise after having a baby.
There is no real research that shows exactly how long women should wait to exercise after having a baby.
According to the American College of Obstetricians and Gynecologists,
physical activity can be “resumed as soon as physically and medically safe.”
That usually means waiting at least six weeks before returning to running after having a baby,
or until after you’ve had your six- to eight-week check.
Your progression will rely on your level of activity before and whereas you were pregnant.
What did other women do after having a baby?
Marathoner Paula Radcliffe won the 2007 New York City Marathon nine months postpartum (i.e. after having a baby).
Olympian Kara Goucher ran a PR of 2:24:52 at the 2011 Boston Marathon, seven months after having a baby.
And Clara Horowitz Peterson, a runner, who is having her fourth child,
qualified for the 2012 Olympic Marathon Trials just four months after having her second baby.
Are they merely genetically blessed, or can regular runners also bounce back that fast?
What science says about running after having a baby?
Now we have a better understanding that a lot of your movement is created from your core and hips and moves down, according to Chumanov.
In other words, if your midsection is fragile, you’re going to feel pain or discomfort in other areas of your body.
Experts say the amount of time it takes to come to pre-pregnancy
fitness is directly associated with however active you were going into and through your pregnancy.
That bodes well for athletes who frequently train for hours a day,
and infrequently up till they’re eight or 9 months pregnant, says Aaron Baggish, M.D., associate manager of
the cardiovascular performance program at Massachusetts General Hospital and the co-medical director for the Boston Marathon.
The physiotherapist Jill Thein-Nissenbaum, who has researched the effects of pregnancy on runners’ biomechanics,
says that pregnancy may also wreak havoc on core-stabilizing muscles. Also, she said that you need to teach your core how to activate again,
and minimize movement in your pelvis soon after having a baby to help minimize low back and hip pain.
It’s just like any other injury…
Consider this… If you have surgery on your knee or badly roll your ankle – where ligaments were stretched,
or surgically cut and stitched – you have an enforced rest period.
This is followed by rehabilitation and a slow progression back to running post-injury.
Why would we not provide the same rehabilitation and progression after giving a baby? A C-section is major abdominal surgery,
and vaginal delivery involves your pelvic ligaments being stretched and your abdominal or vaginal wall may have been cut,
torn or sutured. So, the rest is considered very important.
Running after having a baby…
Go for a walk to start with; it’s special going out with your baby in the stroller for the first time. From the first,
be diligent with your pelvic floor exercises and start to introduce gentle core work when you’re able. When you’re prepared,
you could start by running for a couple of minutes, then walking for a couple of minutes, for a total of about 20 minutes,
before progressing to short runs. Don’t run on consecutive days initially and take your time to avoid injury.
Try to include some non-impact cross-training to bit by bit improve fitness.
What are the 5 Golden Tips for Running After Having a Baby?
Take it slow
It is so important that you give yourself and your body the time to heal and recover entirely from any type of birth you have had.
Depending on your pre-pregnancy fitness ranks you will need to give yourself at least 6 weeks more before getting back into running.
Most women should wait for 3 months, at least, after having a baby before going back to running.
It was found, clinically, that a lot of women are still not physically ready by this time.
Most women’s health physiotherapists agree that it takes 9 months to form a baby and a minimum of 9-12 months to recover.
Up your iron:
New moms usually make a mistake, which is that they cut back calories while at the same time upping mileage — that’s a formula for injury,
says nutritionist Betsy Johnson. So as to be healthy and energized, you need to focus on eating the right foods,
like those containing iron. Eat iron-rich foods like meats, fish, and chocolate.
Be sure to get enough calcium — particularly those who’re breastfeeding, which needs extra calcium intake.
The National Academy of Sciences recommends that women who are breastfeeding should consume 1,000 milligrams of calcium daily.
Shake up that protein:
After growing a baby for 9 months and then supplying it with protein-rich breast milk, it’s necessary to replenish your own.
Try to get five to seven servings of quality protein a day.
If you’re nursing, make sure you drink enough fluids — 10 glasses of water every day, at least.
Get the right gear
The shoe should fit:
Ensure your running shoes fit your post-partum feet, which may have enlarged. If your shoes still fit,
make sure the soles are not worn around the sides and on the treads.
Buy the right bra:
It’s likely that your prepartum sports bra isn’t going to fit your postpartum chest. You need more support and room for your runs,
especially if you are breastfeeding. Shock absorber, Sweaty Betty and Lululemon do some great ones.
Pace yourself: Walking the first three to four weeks, increasing your distance each week. After 4 to 6 weeks,
if you feel at ease with walking, you can jog a couple of days a week, gradually increasing mileage, pace, and the number of days you run.
Power walking is a gentler form of cardiovascular workout for you to begin with after having a baby
and there are many ways to make your power walks more enjoyable.
Once you have improved your core power and increased the length and pace of your walks and you feel comfortable
you can begin a walk-run program: 30 minutes total,
includes one-minute running and one for walking (15 minutes running and 15 minutes walking). If that feels a lot,
you can begin with 2-3 minutes walking and one-minute running. Make sure to have time out days in between!
Want to get your heart ratio up and get some muscle burn?
Start with the lower power exercises that are going to be additional pelvic floor friendly – like swimming,
hydrotherapy classes or riding a bike. You could also consider a modified fitness class.
Listen to your body
If something feels really uncomfortable, don’t force it. Stop for a couple of days and try again.
Running may possibly be shedding light on an injury.
Listen to your body! If you get discomfort, weightiness in the perineum, symptoms of incontinence,
or anything else that is unusual, then STOP straight away and follow up with your doctor or physiotherapist.
It’s best not to set a specific timescale – enjoy the precious time with your baby.
Your body has been through a lot after having a baby and you’ll be tired from sleepless nights.
The hormone relaxing, that relax ligaments in preparation for birth,
continues to be released for 5 to 6 months post-partum and your hormonal cycle won’t come to normal until after you finish breastfeeding.
Listen to your body and follow medical advice.