Running Postpartum in Livonia, Ferndale, and Detroit

Pregnancy brings changes to the body that can impact muscles and posture. Not only does the body need to recover from labor and delivery, but it also needs to adjust to no longer being pregnant. Some muscles may become weak or lengthened, while others may become tight or overworked. Additionally, the hormone relaxin, which increases laxity during pregnancy and childbirth, may still be present in the system. Given the increased demands and forces involved in running, it is crucial to ensure that your body starts in a stable and balanced state.

Getting Started: Rehabilitation

Addressing any injuries sustained during labor or delivery is important before returning to exercise. Proper rehabilitation of the muscles is necessary to prepare them for physical activity. It is essential to acknowledge the impact of trauma from labor and birth. If you have any questions about rehabilitation, consult with our specialists. We prioritize ensuring that your abdominal muscles and pelvic floor are functioning correctly before engaging in high-impact exercise.

Building Strength

Running requires control over gravity, necessitating strength in your core, hips, and legs. Strengthening your core can involve simple breathing exercises as well as dynamic movements like dynamic planking. Our specialists can help identify any muscle imbalances between the left and right sides of your body, which can help prevent injuries. The goal is to feel stable in your body since it has undergone significant changes. Before embarking on running, you should feel comfortable and at ease with your movements.

Specifics for Returning to Running: Triplanar Strength

Running primarily occurs in the vertical plane, with forward motion being the focus. However, your body also experiences rotational and side-to-side forces when landing and pushing off. Strengthening the muscles responsible for stabilizing you in these two planes can enhance running efficiency and prevent injuries. Including variability in your strength training is crucial, as it improves stability post-birth and reduces the risk of running-related injuries.

Speed

Even if you don’t aim for high speed, running inherently involves rapid movement. Your body needs to adapt and respond quickly to changing forces. Incorporating speed exercises into your strength training routine allows your body to react faster. This component is particularly beneficial for individuals experiencing incontinence or a sensation of needing to urinate with impact. It provides a low-impact yet effective way to train your body’s quick response.

Jumping

Running involves impact, which can lead to problems if not managed properly. Training exercises that involve jumping and hopping can increase stability and endurance. By focusing on multi-planar movements, you strengthen the stabilizing muscles in your hips and ankles. If you experience urgency, urinary issues, or pelvic pressure, it is essential to assess your control and address it. This might require additional work on speed or strength.

Drills

Running is a skill that can be honed through drills, which help develop proper movement patterns and specificity. Running drills are excellent for evaluating your postpartum form, as common changes include reduced knee drive, poor pelvic drive, and decreased arm swing. By incorporating running drills such as high knees, butt kicks, and skipping, you can improve your form and maximize running efficiency. These drills can be performed in various planes of motion to ensure comprehensive stability training.

Intervals

Now it’s time to run! Intervals are an effective method to ease back into running at any stage. By alternating between running and walking, you allow your body to exert itself during the running phase and recover with low-impact walking intervals. The interval timing can vary depending on your progress through the previous steps. It could be a 1:1 ratio of running to walking or a 1:2 ratio. Your ability, comfort level, and goals will determine the progression.

Important Considerations for Running Postpartum

When it comes to running, it’s essential to keep a few things in mind. Running requires a significant amount of energy, and your recovery and fueling process may differ from your pre-pregnancy routine due to childcare responsibilities and potential breastfeeding. It’s also important to remember that running may feel different now compared to before pregnancy, and that’s perfectly okay. Your body needs time to recover from labor, delivery, and pregnancy. Be kind to yourself during this process. While it may seem like a lot of effort to return to something that was once easy, these steps are necessary for everyone’s safe running, not just for postpartum individuals. You can personalize each step and spend as much time as you need on them. How your muscles respond to exercise will depend on your training both before and after pregnancy. Additionally, pay close attention to your body at every stage and be mindful of any symptoms such as pain, aches, or pelvic discomfort. Our goal is to ensure a safe return to running without any injuries. If you have any questions, don’t hesitate to reach out. We’re here to support you as you set your goals for the future.

Get Back to Running in Livonia, Ferndale, and Detroit

Exercise plays a vital role in a mother’s mental and physical well-being. During the postpartum period, it’s crucial to provide moms with thoughtful, evidence-based support to ensure their happiness and health. Our aim is to help you get back on the road safely and without injury if running is your goal. If you have any questions, please reach out to us. As you set your goals for the future, we’re here to offer our support and guidance.