Postpartum brings with it a series of changes and challenges. Whether you are 6 weeks, 6 months or 6 years postpartum, considerations must be taken into account when starting a new fitness routine or heading towards a new goal.
Whatever form of movement or exercise you decide to include into your lifestyle it’s important that you are setting realistic goals and pace yourself. Running is a new found love that I have discovered since having my second baby, it gives me a sense of freedom and escape without having to worry about heading to a gym or using my brain too much. That being said there are a few things to bear in mind!
1. Your bra matters
Your breast shape and size changes during pregnancy and postpartum, especially if you are breastfeeding. It’s recommended to wait a couple of months after baby is born to get measured again to give your milk enough time to settle down and find a regular size. You will need support from your bra to avoid pain and excessive bouncing. You may find that your breast fluctuate in size throughout the day based on feeds so it’s always best to feed or pump before you head out on a run - pop some reusable breast pads in as well if you are prone to leaking.
2. Get the right fit for your feet.
It’s typical to experience an increase in foot size or width. A good fitting pair of trainers is important because a lot of weight goes through our feet. An incorrect style or size can cause injury. The hormone Relaxin which is responsible for relaxing the tissues in our body can still be elevated 6 months postpartum and even longer if breastfeeding which can mean decreased stability - not ideal when running and shifting weight from one foot to the next.
3. Include core and pelvic floor exercises in your routine.
Running is a high impact exercise so it’s important that you are working in your pelvic floor function. This doesn’t just mean doing kegels. Work on diaphragmatic breathing, pelvic floor engagement and relaxation techniques and core stability.
4. Compliment your running training with strengthening exercises.
As mentioned above, hormonal changes can effect our posture and joints so keeping our muscles strong is important to move efficiently and prevent against injury. Work on strengthening the glutes and hamstrings as these typically weaken during pregnancy. You can use resistance bands, free weights or body weight. Unilateral exercises that work one limb at a time will also help correct any imbalances.
5. Eat well and enough.
Running can burn a large number of calories and energy and it’s important to refuel with carbohydrates and recover with protein. Tailoring your nutrition around your training will help you get the most out of your sessions while improving your health and ensuring you have enough energy to keep up with the little ones!
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