How and when to start running after giving birth. Is running after caesarean section appropriate?
The stage of life called pregnancy has been successfully managed, the birth went well, and in the comfort of home there is already joyful laughter and sometimes heartbreaking crying. Although there is enough to worry about, most women after giving birth want to get back in shape and regain their lost condition. Whether you belong to the group of women for whom running was a passion before pregnancy or the group of beginners who want to lose weight after giving birth, it is important to know that headless sports during this period are not ideal. When it comes to running after giving birth, you will encounter a lot of different opinions from doctors or trainers. How to start running after giving birth? When is the right time to start jogging? Is it necessary to practice special exercises after childbirth?
Author:Michelle Robinson
Updated: 06.12.2023
The reality is that only you can give yourself the guaranteed right answer to when to start running after giving birth. As a new mom, you may be looking forward to putting on your running shoes and getting back to your routine, but it's definitely not right to rush things. It is best to always listen to your body, which will let you know if it is the right time. Every woman has different experiences in this regard as well. Some women started running 2 weeks after giving birth, others had to take a break for 3 or 4 months. Managing physical activity after childbirth means something specific for every woman. And this is not only from a mental point of view, but it is also essential whether you plan to start running after a caesarean section (section), a standard vaginal birth or after a complicated birth where extensive sewing was necessary.
Why is running a great activity after giving birth?
In general, running is a very natural physical activity for the human body. After giving birth, it is no different, and running is definitely one of the options that a mother should consider. And not only because he wants to lose extra pounds or start building his fitness. This is a great way to relieve stress and clear your mind, which can definitely come in handy after pregnancy and during the period of caring for a child. For some people, running is a time they have for themselves and a kind of meditation. By performing physical activities, a woman also gains self-confidence. Although it sometimes seems abstract, it is not so, and running offers a whole range of benefits to mothers after giving birth.
The fact that running is not time- consuming is also a great advantage for mothers. Whether he decides to run 10 or 20 minutes a day, you can adjust the schedule to suit you. However, if you want to take postpartum exercise seriously, self-discipline is the main key to success. In addition, if the weather is nice, space does not limit you and you can go jogging where the terrain allows. Be sure to avoid places where there is a risk of falling or other injury. Of course, after giving birth, it helps with the main goal of burning fat and losing weight. It strengthens the muscles, tendons and also the cardiovascular system with the correct running technique and appropriate pace.
When to start running after giving birth?
It is basically impossible to answer this question on a general level. The most important thing to do before you decide to put on your running shoes and start cutting the first meters is to consider your health. It is necessary to take into account the kind of birth you have had, how the regeneration of the body is going, the condition of any wounds after childbirth and, last but not least, how you feel. You can also consult your doctor (gynecologist), who can realistically assess the condition of your body and how much regeneration it would ideally need. After giving birth, doctors often set a relatively long - safe period of rest that the mother's body needs after giving birth in order to avoid possible complications in the assembly. Only then do they recommend starting physical activities to a greater extent.
There are several general recommendations, but it is still true that each woman's pregnancy, childbirth and postpartum state is specific, so it is very individual when it is appropriate to start running after childbirth. In the case of a natural vaginal birth without complications, it is recommended to start jogging carefully after approximately 3 to 6 weeks. Some experts are of the opinion that running should only be started after six weeks. In case the woman had complications or gave birth by section, the minimum recovery time should be 4 to 10 weeks.
You will also find recommendations from experts who talk about a break of at least 3 months in the case of a natural birth and at least 4 months if the birth was by caesarean section. Rather, they recommend starting with simpler, more static exercises. Again, it should be emphasized that these are data that are of a recommendatory nature and it does not necessarily mean that you cannot start running earlier. For example, fitness trainers recommend that women skip exercises with dumbbells, dynamic cardio, crossfit or exercises on trampolines (jumping) for the first 3-4 months after childbirth. Riding a classic bicycle is also risky, as there is a risk of falling. A better choice is an exercise bike. A woman's body and metabolism had to cope with a lot of hormonal and physiological changes over the course of 9 months, so it is natural that there is no need to rush the start of the training regime and rather listen to your body.
Running after caesarean section
After cesarean delivery, it is usually recommended to allow the body a longer period of time without vigorous active movement. The reason is naturally medical. A caesarean section is a surgical procedure, and when you run out for the first time after this type of birth depends a lot on the doctor's recommendations and the state of wound healing. Recovery from a caesarean section takes longer, but it is still an individual process. The shaking that occurs during running or other dynamic movement would not have a positive effect on tissue healing. Don't be depressed because your friend started running 3 weeks after giving birth and you still don't feel fit after 6 weeks. Do not force anything and do not try to speed things up. Each organism regenerates differently. Between this period, you can replace running with brisk walking, longer strollers, or try postpartum exercises to strengthen the pelvic floor or the middle of the body.
Start exercising after giving birth
Experts and trainers agree on one thing. Nine months of pregnancy gave the muscles of the pelvic floor a lot of work. Strengthening this part of the muscles is enormously important for performing other physical activities, including running. Some women strengthen the pelvic floor by exercising already during pregnancy. Strengthening the pelvic floor and the middle of the body - the abdominal muscles should not be underestimated. After childbirth, this musculature is often so weakened that, over time, the pelvic organs descend, which press on the bladder and involuntary urinary incontinence occurs.
Pelvic floor exercises are also called Kegel exercises. These are proven types of exercises that are suitable to practice during and after pregnancy. A strong core and pelvic muscles help when returning to more physical activity. Some women have included Kegel exercises after childbirth already a week after the birth of the child. A common phenomenon of women after childbirth is the spreading of the abdominal muscles away from each other - diastasis. Regular practice with appropriate exercises can prevent this phenomenon.
Step by step - running after childbirth
To begin with, you need to be able to evaluate your condition, health status and also perceive how you feel mentally. You must be clear about your motivation to move. If you can realistically evaluate your options, you can start planning your start or return to physical activities. How to start running after giving birth?
A suitable movement to begin with
Women who did not exercise before pregnancy and physical activity was not a routine for them are recommended to start after childbirth with more static exercises, such as yoga, pilates, walking, brisk walking or a bicycle (rotoped). Women who, on the other hand, practiced movement in some form even before pregnancy and are expected to be in better condition, can start after six weeks, or in an individually determined period, with running, zumba or light aerobics. It depends on how the woman will feel during the movement. It is not written anywhere that if you exercised before giving birth, your return to running or exercise will be easier. However, it is assumed that if you practiced running during pregnancy or before, your fitness will be several levels better. Don't forget the above-mentioned exercises after giving birth, which you can practice feeling a few days or weeks after giving birth. You will strengthen the pelvic floor and the middle of the body, which will also help when running.
The first run after childbirth
If you start running after giving birth, definitely don't expect to run marathons right away. Start slowly and adjust your pace as needed. Don't aim for meaningless mileage or endurance goals. Follow your feelings and what your body tells you. If you don't feel like running, try a brisk walk, a long stroller and try to breathe properly. If you work up to running in the first weeks, expect short jogs, lower intensity and slower pace. Alternate between running and walking, don't overdo it, and you'll see the arrival of running form. Don't rush anything, and if something hurts, simply stop training. Less is sometimes more.
Stable pace according to heart rate
A fitness bracelet or a smart watch with a heart rate measurement function can be a great tool for a woman. You can track your heart rate and get a rough idea of how strained your body is. You can calculate the optimal running pace by subtracting your age from the value of 220 (maximum heart rate). This will determine your maximum heart rate. The intensity at the level of 65 to 75% of this value is suitable, so that unnecessary shortness of breath does not occur, but at the same time fats are burned effectively. This also includes a sufficient drinking regime, sleep and a balanced diet, where everything is valid, but in moderation.
Don't underestimate your mental state
We also consider it important to emphasize that in the period after childbirth, a woman copes with many changes, there are also fluctuations in hormones and the realization that a woman has become a mother. Many mothers want to lose extra pounds immediately, but patience is key. If you want to start exercising or running after giving birth, focus on your feelings, be motivated, bet on sequence, think positively, don't forget to rest and above all enjoy your baby. The balance of physical and mental health is enormously important not only in this case. Running or any other type of movement after childbirth can be a very effective tool in this regard.
Last but not least, you should not forget comfortable, functional running clothes and high-quality shoes. The basis is high-quality running sneakers, which are a must. They not only fulfill a comfortable, but also a health function. Clothing must be adapted to the weather. However, definitely invest in a high-quality sports bra that eliminates unnecessary vibrations of your bust. Especially when breastfeeding, excessive shaking can even be painful. A functional T-shirt and comfortable running leggings or looser sweatpants or shorts should also be included.
Running after childbirth - experience
Most moms agree that you need to go with your gut, and returning to exercise after giving birth is a very individual matter. Some mothers started about a month after giving birth, some started regular running already 3 weeks after giving birth. However, one of the discussants started running after 5 to 6 months due to a caesarean section. Women also identify with the opinion that regular exercise should not be rushed and that the body needs rest. Opinions in forums and discussions only confirm that this is a very specific matter, and the start of running after childbirth can primarily be influenced by the birth itself (natural or section), as well as the mother's feelings during the sixth week.
The most frequent questions - FAQ
Can't wait to start running after giving birth? It is important to think about your safety and health. A woman's body needs time to recover after giving birth, and starting to run right away may not be the most reasonable solution. When did you start exercising or running after giving birth? What is your experience, for example, with running after a caesarean section? Do you have favorite exercises or running techniques after giving birth? We will be glad for your opinions, which you can express in the comments below the article. At the same time, you can also help other mothers with your tips and advice who are determined to start exercising after giving birth.
When to start running after giving birth?
Is running after a caesarean section appropriate?
What exercises to do after childbirth?
Is it suitable to run while breastfeeding?
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