{"id":9023,"date":"2019-01-20T07:39:40","date_gmt":"2019-01-20T07:39:40","guid":{"rendered":"http:\/\/healthylivinglondon.com\/?p=9023"},"modified":"2019-01-21T14:19:42","modified_gmt":"2019-01-21T14:19:42","slug":"how-to-get-into-running-again-after-pregnancy","status":"publish","type":"post","link":"https:\/\/healthylivinglondon.com\/bumps-babies\/how-to-get-into-running-again-after-pregnancy\/","title":{"rendered":"How to get into running again after pregnancy"},"content":{"rendered":"\n

The benefits of being physically active after you have a baby are\nnumerous. Regular exercise can lift your mood, elevate your energy energy\nlevels, make you stronger and help with the adaptations the body has gone\nthrough in pregnancy and childbirth. However, the wrong type of exercise, or\ntoo much too soon can do more damage than good. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

The most common complaint I get from women is that they feel discomfort in their pelvic floor, and often some incontinence, mostly as a result of going too intense with their cardio work too early. This shouldn\u2019t be something that women just expect, but needs to be regarded as a signal from your body that this issue needs to be addressed. You wouldn\u2019t continue to exercise with a pulled muscle, so neither should accept that pelvic pain, pressure or leaking is acceptable. However, if high intensity interval training (HIIT) or running give you that buzz of endorphins and get you out there feeling fabulous, then you definitely want think about how you can go about doing this. <\/p>\n\n\n\n

Firstly, start remedial work on your pelvic floor. You should aim to\nexercise little and often, if you can do it every day then brilliant. The\npelvic floor is made up of layers of muscle that work to activate in a couple\nof ways. The slow twitch muscles provide muscular endurance and work to be\nstrong and sustained at all times. They provide support for your internal\norgans, help prevent incontinence, improve sex life and help in birthing the\nbaby. The fast twitch muscles activate at moments of pressure, for example, higher\nintensity exercise, sneezing and coughing, jumping up and down. Therefore, pelvic\nfloor exercises need to activate both the slow twitch and fast twitch muscles. Generally,\nthis means that you need to combine slow sustained pelvic floor squeezes with\nshort sharp contractions in your daily workout. A strong pelvic floor will\ngreatly help with starting higher intensity exercise. <\/p>\n\n\n\n

Work to build up to your run without going crazy the first time. I would\nsuggest start walking fast as part of your daily exercise and when you are\nready speed up to a jog and analyse how that feels on your body. Go for 30\nseconds to a minute, and then slow to a walk again. Observe how your pelvic\nfloor, and actually the whole pelvis\/lower back area is feeling and if it is\ncomfortable with no pressure then speed up to a jog again. Repeat this process\na few times \u2013 and with each session take the running portion up by 30 seconds. <\/p>\n\n\n\n

If this jogging\/walking combination is feeling good after a couple of\nweeks, then extend to a longer jog. The most important thing is to be aware of\nyour body, notice if there is any leaking\/pressure throughout the exercise, or\neven afterwards\/the next day. <\/p>\n\n\n\n

Everyone is different, and had a different birth experience so will\nrecover at different speeds so there is no hard and fast rule for when to start\nrunning. However, before 6 weeks for a natural birth and 8-12 weeks C-section,\nanything more than pelvic floor activation and walking is contraindicated. Even\nif you feel like the body has recovered fully, there has been much internal\nshifting through the pregnancy to accommodate the growing foetus and it takes\ntime for everything to get back to normal position.<\/p>\n\n\n\n

In addition, be aware of relaxin, the brilliantly useful hormone present\nin your body throughout pregnancy and until you stop breastfeeding. This\nhormone relaxes the joints and ligaments, allowing the pelvis to widen to facilitate\nthe birth. It\u2019s the most wonderful adaptation in my opinion, but can result in\nincreased flexibility so is something to be aware of when running. The ankles,\nknees and hips may be a little more mobile so have less stability and be more\nprone to rolling\/twisting. <\/p>\n\n\n\n

Once you start being able to run for a length of time, I would suggest a\nlittle pelvic floor activation before you hit the streets\/treadmill might be\nbeneficial. It will help the muscles engage and prepare for the higher\nintensity workout, although it is not recommended that you tense these muscles\nas you are working out. Even if you are managing to run distances again \u2013 or\nhave taken your exercise intensity up a notch, always keep checking in with\nyour body and observing any aches, pains or pressure. <\/p>\n\n\n\n

If you are experiencing pelvic girdle pain, weak pelvic floor or\nabdominal separation that is not closing it is worth seeking professional help.\nThere are brilliant women\u2019s health physiotherapists available on the NHS, or\nprivately if you can afford it. Don\u2019t be afraid to push for a referral, it is\nbetter to put your mind at ease than just endure pain\/discomfort. Untreated pelvic\nfloor weakness\/stress incontinence can really cause problems in the future and\nis not something that women should just have to \u2018deal with\u2019. If a trainer or\nclass is making you do things that don\u2019t\u2019 feel great on your body, don\u2019t be\nafraid to remind them that you are postpartum and need to be a little more mindful\non certain moves. A decent instructor, whether they are postnatal trained or\nnot, will be able to give you adaptations. <\/p>\n\n\n\n

Whatever exercise routine you get into postnatally, be sure it is\nsomething that is enjoyable for you, so you\u2019re motivated to attend, and start\nseeing results. <\/p>\n\n\n\n

More Information<\/p>\n\n\n\n

Rosie runs postnatal bootcamps and personal training in SW London, and offers advice and support through her Instagram <\/em>@mamawelluk<\/em><\/a> and website <\/em>www.mamawell.org<\/em><\/a><\/p>\n\n\n\n

All information given here is Rosie\u2019s professional opinion as a qualified and experienced pre\/postnatal trainer. She is not a GP or physiotherapist, so cannot offer diagnosis. Always see your GP before starting to workout postpartum and if you have any further concerns.  <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

The benefits of being physically active after you have a baby are numerous. Regular exercise can lift your mood, elevate your energy energy levels, make you stronger and help with […]<\/p>\n","protected":false},"author":2,"featured_media":9075,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[466,748],"tags":[],"class_list":["post-9023","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bumps-babies","category-post-natal","entry"],"yoast_head":"\nHow to get into running again after pregnancy - Healthy Living London<\/title>\n<meta name=\"description\" content=\"Rosie from Mamawell, explains what you need to know about running after pregnancy and how it's all about your pelvic floor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthylivinglondon.com\/bumps-babies\/how-to-get-into-running-again-after-pregnancy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to get into running again after pregnancy - 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