RETURN TO RUN POSTPARTUM
Any of These Sound Familiar?
- Leaking with activity, coughing and/or sneezing
- Pain with running or lifting
- Perineal tears, Diastasis recti, Pelvic organ prolapse
- Fear of hurting yourself and/or overdoing it
- Not sure of when or where to start
Introducing Return to Run Postpartum
Written by a Doctor of Physical Therapy who specializes in orthopedics, pelvic floor, and running. This program is for all post-partum individuals who desire to return to running postpartum stronger and with reduced injury risk. This includes C-section and vaginal deliveries. Your body just went through an incredible and demanding experience! Over the course of 17 weeks, you will be guided back to running in a progressive manner that starts with exercises you can do the day after delivery! This guided progression allows for the body to heal, rehab, and to prevent further complications (stitches tearing, etc). This program is written to guide you along in your rehab for optimized outcomes. This program follows the generalized recommendation to return to running at 12 weeks post-partum to guide the variety of postpartum experiences back to the program’s one of three running levels. By week 17, you are set-up to begin [*program from McMillan*]
How Return to Run Postpartum Works
- Weeks 1-6: core restoration, endurance strengthening and walking progressions
- Weeks 7-10: plyometric introductions
- Week 11: Assessment! See where your individual postpartum recovery is at in regards to beginning running again!
- Weeks 12-17: You will be completing either level 1, 2, or 3’s running program. Congratulate yourself on the commitment you have had to allowing your body to heal and develop the strength it needs to run! (strength to handle anywhere from 3+ times your body weight on one leg when you land while running!)
Return to Running Postpartum Stronger than You Were Before!
- Weekly exercise progressions for aerobics and strengthening
- Reduce the fear and worry of what and when to resume activity postpartum
- Reduce risk of future injury because you did not work on the fundamentals first