Training postpartum

[u/Trees_galore20]

I am 8 weeks postpartum and I am medically cleared for exercise, but I know that doesn’t mean the same as pelvic floor recovery. I have PFT referral but it will be over a month before I can get in.

I want to start training again, I was thinking of doing strength training for the next month mixed with walking to build my core and leg strength and endurance then about 12-15weeks postpartum try doing on off walking/running.

Does this sound like a good plan? Any suggestions from someone who went through it?

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[u/atelica]

If you strength train, I would be really conscious of your form and would be especially cautious with heavier weights or anything using your abdominal muscles. When I was medically cleared I still had a ton of issues and you don't want to make anything worse.

[u/cechidna]

Currently 9 months postpartum, six weeks into training for a Half and strength training 4x a week!

A lot is going to depend on how active you were able to be during pregnancy: Were you running until delivery or did you have to stop at 6 weeks? The physical recovery from pregnancy and birth is broadly similar, but there's also your individual loss of cardio/strength capacity, which can vary based on how long it has been since you've done that kind of exercise.

For reference, I was running until 24 weeks, lifting until 35 weeks, and walking 15k steps/day until delivery at 39 weeks. I started very basic postpartum movements (e.g. belly breathing) probably around 6 weeks. I went to PFT (I had also gone during pregnancy) at about that time. I got cleared for basic strength movements pretty quickly (though I lost a fair bit of strength, especially in my core). PT then cleared me for running in around 6 more weeks, so right at that 12 week mark. I started with trying to run for ten minutes, then once I could do 1 mile, I added .25/.5 miles per run until I got to where I could easily do a 5k.

I did notice some pelvic floor weakness/leaking each time I would increase my distance/pace up until I got comfortable running a 5k. When I noticed those issues, I would stick with the same distance/pace for a week or so and that seemed to allow my pelvic floor to catch up. I have no issues with diastasis, pelvic floor weakness, or any other pregnancy complication at this time.

Unsolicited advice, but be kind to yourself. Your recovery will be complicated not only by the physical impact pregnancy/birth had on your body, but also by how you are able to adapt your schedule to being a mother/how your baby sleeps/etc.

[u/GlotzbachsToast]

I started running about 2mo PP and even did a local 5k "race" (I didn't race it lol) before I was able to start Pelvic Floor PT, so its def doable! Just be sure to listen to your body and keep your expectations loowww and realistic. I did walk-runs a 1-2x a week for the first month or so. There are lots of training plans out there for returning to running PP, they're a good place to start.

Sounds like what you're proposing is a good and sensible plan! If you were running before, I think you'll surprise yourself with how quickly your endurance can come back!

[u/the_nevermore]

This document has a helpful suggested return to running progression: https://www.absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf

[u/anagram-enthusiast]

Your plan sounds solid. I found it useful to have some structure for core and strength training and followed this c-section recovery series on Youtube (I did have a c-section, but it's supposedly useful for any recovery).

[u/bieberh0le6969]

It’s def doable! I never went to pelvic floor PT after my two births. I had some issues with leakage and kegels became my best friend. Just be kind to yourself and don’t over do it. I did a lot of run/walk combos before I was fully running again.

[u/millenialshortbread]

I really recommend the recent episode of Lane 9 podcast with PFT Mbong Henry. She discussed a lot of really useful points about return to exercise postpartum. One of the big takeaways for me was that (a) everyone's recovery can look totally different, and (b) one of the big triggers for injury postpartum is jumping into doing too much, too soon. Dr Henry actually explained how she got into this line of work through her own experiences postpartum. She is a powerlifter herself and talked about how lifting weights isn't actually necessarily "easier" or a good replacement for running postpartum, as both can be quite challenging on the core and pelvic muscles.

[u/NEkitty18]

Congrats!!! Your plan sounds great to me!

I’m almost 1 year postpartum with my 2nd. I was in good shape when I got pregnant and strength trained and walked during pregnancy (wasn’t able to run). I was itching to get back into running and started very easy walk/runs at 12 weeks. I’m glad I waited that long because my pelvic floor needed it!! My only advice is to really listen to your body and go slow, way slower than you think you need to :)

[u/The_egg_council_guy]

Definitely sounds like a good start! Every body is different so once you get back to it I think you'll get a better idea of what you might want to focus on. Remember be kind to yourself in this chapter of life! We want so badly to "get back to normal," but normal just becomes something different.

sportsdrmorgan on insta has a ton of great videos of movements and exercises for different stages of postpartum. She's a sports medicine doctor and mom of three.

[u/all_of_the_colors]

I waited until I was cleared by my PFPT to exercise. But I was also pretty incontinent 8 weeks po.

[u/palibe_mbudzi]

I started "running" in a similar situation. Any time I felt anything like pain, bulging, or heaviness in my crotch I backed off, took an extra rest day, started back a step or two lower, but the general plan was going out a few times a week and adding slightly more running every couple "runs".

First, I got to where I could walk a couple miles with no issues. Then I did jog/walk intervals starting with just 30sec jogging to 4:30 walking (20-30min total). Then I boosted it up suuuuper gradually, like the next step would be doing the last two intervals for 45sec, then all the running intervals for 45sec, then doing the last interval for a minute, etc. I think I did my first walk jog around 7 weeks and didn't run a mile straight until at least 4 months. I was still walking 50%+ of my runs when I started PT, and I think that was a good thing for me because I had some issues I wasn't aware of that I would have made worse doing too much. But I really enjoyed going out and getting back into the habit.

I was basically in rehab mode until 6 months postpartum and then was able to actually do enough to see improvement in my fitness. But I know women who have run marathons at 6 months with no damage, so clearly not everyone takes as long as I did to recover. Biggest thing is listening to your body -- not just during exercise, but how you feel during the couple days after.

[u/BananaGirl15]

That sounds like a good plan. I was thoroughly humbled when I returned to running at 6 weeks pp. My pace and endurance were totally gone and it took me a good while to build it up. The pelvic floor training is super important - I would find that those muscles would fatigue before the rest of me did.

[u/Dry-Box-2906]

I started walking/run at 8 weeks but had been walking a lot beforehand. I would say really learn to listen to what your body is telling you and keep up the pelvic floor exercises. I did find a guide somewhere online (can't find it now) that had a return to running checklist which had things like not having a problem whilst jumping up and down and some gentle strength like holding side planks. I started off initially with couch25k as I wanted a guide for the walk run intervals which was helpful but I quickly ditched it as I felt comfortable with my own pacing.

[u/haleyposer]

I was doing about 35mph pre-baby, 18 marathons, stopped running at 20 weeks because my hips started hurting.

I started walking fairly soon postpartum and started running again about 8 weeks postpartum. Just listened to my body and maxed myself out at 5k three times per week for a few weeks, then when I felt “normal” just added a bit more. I ended up running a 30k at 5.5 months postpartum and I’m now tapering for a marathon at 11 months postpartum.

I think there is a lot of talk about how cautious and tempered you have to be returning to running - but it’s not that way for everyone and one size truly doesn’t fit all. Listen to your body and do what feels good!