Hello, world! I took a couple of months off from blogging to prep for the birth of baby #2. After a fast and furious labor and an unmedicated birth, he’s here! I gained 26 lbs during this pregnancy. Today, at 2 weeks postpartum, I lost 16 lbs so I have about 10 lbs to go! I’m looking forward to the postpartum fitness journey because I’m taking a smart and proactive approach to healing and strengthening.
The mistake I made after my first pregnancy: After the birth of my first child, I did nothing except a few kegels during the “6 week recovering period” and jumped right into a 12 weeks HIIT based program! My core wasn’t ready. I also attempted to run (I wasn’t a runner then) and it felt like my uterus was going to fall out! I didn’t run again until I was 10 months postpartum after my online personal trainer sent me a cardio workout that contained sprints. I was strong and 100% healed by then and I stuck with the running ever since.
Learning from my mistakes, I researched what I could do during the 6 week wait to be proactive in my healing. I came up with a solid plan to recuperate and restore function and strength during this recovery period.
Weeks 1-2 postpartum:
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- Stretch: Hamstring stretches, chest openers, quad stretches, calf stretches, toe stretches
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- Stability exercises like this:
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- Simple strength: 2 sets of 10 squats
- Mobility exercises: shoulder rolls, calf raises
- Deep tissue release: foam roll, tennis balls and massage balls
- Weeks 3-8 postpartum:
- Begin ReCore Fitness 6 week Inner Core program
- Continue moving, stretching, and strengthening my body, along with deep tissue release.
When will I run again? I’ll probably be “cleared” to run at my 6 week follow up next month. However, I keep reading runners should wait 4-6 months postpartum! I’m in a Facebook postpartum running group and I notice runners who return to running around the 6 week mark are experience pain, one even described prolapse after a run! After hearing this, I ma100% healed, I will stick to walking for cardio.
How long do you think runners should wait to run? If you’re a mother, what was your postpartum fitness journey like?
Congratulations!! 🙂
Sounds like you’re taking all the correct steps for a safe return to fitness after baby!
He’s a cutie. It totally depends on the person. I had a dr tell me not to run for the full 6 weeks after, and I had another one tell me that when I feel ready to give it a try. But I really think it all depends on the person and the pregnancy.
Congratulations on baby #2! After my first one was born, it took me awhile to get back into running – maybe 10 months? I wasn’t too eager and was busy trying to figure out how to be a Mom! With my second one, I was ready to go after 3 months maybe even earlier. It’s great that you’re in a postpartum group to be able to share your experiences with others.
Congratulations!!! I haven’t been pregnant, so I had no idea what the recovery period is. I have heard that if you’re active during pregnancy, it’s an easier path to recovery, though. I hope that’s true for you!
I think you’re doing awesome! So glad you are finding ways to get back to fitness in a way that is comfortable to you and your body.
Every body is different so I don’t think anyone can say when it’s ok to return to running. If things feel great at 6 weeks, go for it. If not, hold out. I can’t imagine there is a one size fits all rule for it.
I am a mom, but I wasn’t working out or running when I was pregnant or after I gave birth, so I did things like walking and just general activity. Little man was in the NICU for a few weeks so my head was nowhere near the fitness game. Now, though. I think I would struggle waiting to run postpartum. It’s become such a big part of my life.
Congratulations on baby #2 and welcome back to blogging!
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Sounds like you have a great plan in place! It’s hard to get back into it after the kids are born
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Congratulations! I wish I would have been more active when pregnant because I think it would have made delivery an entire different experience.
Congrats on number 2! I would say to take your time and go as your body feels. If it’s longer than your expected time frame, then hopefully you can be comfortable with that being ok.
Good luck!
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