Resting

Give yourself a few days rest once you return home from hospital. Spend time settling into home and finding a routine for yourself.

Mobility + Gentle Movement

Hip, thoracic and back stretches that will loosen up the body after resting. Cat/cow, Childs pose, thread the needle, 90/90 hip stretch, worlds greatest stretch are all great ones to start with.
YouTube will be your best friend.

Sleep

A tough approach as some mums struggle getting enough sleep each night. Sometimes you need to think of the bigger picture. Poor or little sleep will not let the body fully function. I’d ensure getting enough sleep before considering exercise.

Adequate Nutrition + Hydration

Trying to introduce nutritious foods into your diet that will giving you the energy you need. If you struggle with cooking time, I’d suggest a company that will deliver fresh pre-made meals to your door and just add some fresh veg. Look to take in 2-3 litres daily.

Walking

Choose short frequent walks over long walks. Slowly progress each week. You should be walking longer/further than your running distance.

Pelvic Floor Physio Check

They’ll do an internal examination and tell you exactly where you’re at and if there are certain things that need to be looked at or worked on. Have this booked prior giving birth, ideally 8 weeks from birth.

Pelvic Floor + Core Rehab

Find a coach or follow a program that will rehabilitate your pelvic floor and core. It’s super important to do this before introducing running back into your routine, regardless of the type of birth you had.

Breath Work

Connecting your core with your pelvic floor before strength sessions.

Full Body Strength

Introduce strength training. Postnatal group classes are a great place to help get some gym confidence back with like minded woman. It’s important for your body to be strong, not only to feel good but so that you’re strong enough to support yourself and your baby on a daily basis.

Impact Exercises

Hopping, skipping, jumping should all be introduced before running and ensuring there is no heaviness, leaking or dragging whilst doing so. If you’re in a postnatal group, these will likely be covered.

Running

And then finally, you may just be ready to go on a gentle run. Consider the jog and walk approach. 2-3mins light jog followed by 1-2mins walk. Assess your “run” each time and make sure you aren’t feeling any discomfort. Slowly build up each week. I always encourage running for time over distance when starting back. Don’t put pressure on yourself to cover the distance and pace that you used too.

Please don’t assume that you’re ready for running. Most women have not ran in 6-9months, maybe more for some.

You’re body has done amazing things by bringing a baby into the world.

Treat it like you’d treat in injury, let it rest, give it time to heal, rehab it and strengthen it up.

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