22 October, 2020
When can I run postpartum?
Everyone’s postpartum journey will be unique, focus on what you can do now to slowly rehabilitate your way back to running.
Running is a single leg exercise so your aim is to focus on unilateral work (single leg) to progressively build your way back to running.
Here’s a few exercises to begin preparing your body.
Remember if you experience difficulty, pain or discomfort with any of the below you’re probably not quite ready to jump back into running yet. Never fear! Start slow with low reps and gradually work your way up.
Once you can comfortably balance on one leg for 3-5 sets of 30 seconds you can add the next exercise.
Build this up over time starting with 3 sets x 5 per side and gradually progress all the way to 5 sets x 20 reps. Start with a high box and slowly reduce the height as you progress.
3. Step Ups.
Choose an easy height to begin with, then increase the height and increase reps and sets as needed to slowly progress. You can then begin to add a knee raise with each rep. Try 3 sets X 6 reps each leg to start.
This is a more difficult exercise, so remember slow movement is the fastest way to progress. Start with 3 sets x 3 reps per leg and gradually increase until you can comfortably perform 5 sets x 10 reps each leg with no weight.
The goal with these exercises and any training program postpartum is to build balance, strength, stability and confidence.
Please only start these once cleared by a practitioner and stop to seek advice if you experience any pain or symptoms.