After the birth of my second child, I struggled to find ways to fit in exercise and 'me time'.
A friend suggested running.
I had already declared myself 'not a runner' several years ago but took her up on the idea and started heading out for short 10 minute runs at an easy and relaxed pace and I started to feel that release that runners talk about.
I was 6 months post partum when my running journey started. Long cleared by a health professional to exercise and I had been regularly working on rebuilding my core, strength and focusing on my pelvic floor health.
The first step is to consult with your healthcare provider to ensure you're physically ready.
Remember that not everyone is mentally ready when it comes to this sign off. You do not need to rush into a fitness routine immediately after your 6 week check.
Exercise and movement will help strengthen your body, increase your strength and fitness levels but remember you will probably not be getting the rest or sleep you were previously used to. Start when you are ready.
Once you have the green light there are a few necessary steps to follow;
1. Invest in proper postpartum running gear like supportive sports bras and comfortable running shoes. Your body goes through many physical changes including breast size, changes in your joints due to hormone fluctuations and increase in foot size!
2. Setting realistic goals is essential. Be patient with yourself and celebrate every small achievement on this rewarding path to regaining your strength. I didn't start off with any other goal in mind except 'Just get out and run a bit'.
Having a low pressure expectation at the beginning helped me find my feet and a pace that was enjoyable.
3. Get support. This time we are not talking about bras but a network of people. Whether thats for child care or just someone to celebrate your progress, a supportive network can make all the difference.
4. Do not skip your strength training. Strength training is essential for keeping our joints and muscles strong to handle the impact of running (as well as a whole series of benefits) invest in some weights at home and don't forget to include your squats, lunges, deadlifts and upper body exercises.
Set yourself a realistic goal for when this can get done. Even if its just once a week for 10/20 minutes it still has it's benefits.
5. It still counts as a run even if you walk a bit. Implementing a run/walk pattern in my runs helped me take the fear of failing out of my runs. When I started to look towards running for a distance, I allowed myself to walk for a bit if I needed to.
6. Ensure you are fuelled efficiently. I used to roll my eyes when people would say they forgot to eat. Then I became a mum and often breakfast was the crusts of my sons toast or half a bowl of cereal that would have to be shared because they decided mine looked better than theirs.
You'll want some carbs before and after and a nice serving of protein. Hydration is also key - especially if you are breastfeeding.
Running can be an incredibly beneficial form of movement for both physical and mental wellbeing. To get the most out of your running journey, start slow and progress slow. As they say, it's not a sprint but a marathon.
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