How Soon Can I Start Running After Delivery?
One of the most common questions from early postpartum moms that we encounter as performance physical therapists is: When can I start running?
Although there is no one single answer to this question, there are checkpoints that should give you more confidence that you are ready to start a return to run program.
Do you need to meet all of the criteria before you start? Absolutely not, but building to and beyond these checkpoints will make for a smoother transition to start and stay running and feeling strong.
Checkpoint 1: Time
The pelvic floor muscles stretch up to 3x their original length during delivery! As humans, tissues follow specific timelines to heal (unfortunately, we can’t cheat biology) and giving birth is a large strain that requires healing.
Allow for a minimum of 6-8 weeks for initial healing of the pelvic floor and/or abdominals.
12 weeks is the average and minimal recommended return-to-run start time postpartum as this reduces injury risk as the pelvic floor, abdominals, and legs regain their strength.
6 months+ postpartum is not uncommon! Returning to running depends on one's level of symptoms, severity of birth injury, training history, and adjusting to massive home/life changes (sleep, child care, energy availability). Many moms take a long break from running and may return to it later after they have finished having kids, there’s no right answer!
Checkpoint 2: Strength - Pelvic floor, Abdominals, Lower body
The thing that makes running “running” is that everything happens on one leg- there is never at any point 2 legs on the ground at the same time (contrary to walking). This is why ultimately single leg strength determines our readiness to run.
Glute Strength:
Ability to hold a single leg bridge x 30 seconds
Ability to perform 10 single leg bridges through full motion.
Quad strength:
15 single leg step-downs with good control (not wobbly, smooth throughout the whole motion)
Calf Strength:
25 single leg heel raises through full range, same speed
Abdominal and pelvic floor strength is often underestimated: these are the tissues that transfer force from one leg to the other.
Pelvic floor strength:
Ability to hold a strong kegel x 30 seconds
Ability to perform 30 fast kegels (sneeze speed)
Abdominal Strength:
Ability to hold a front plank x 45 seconds
Ability to hold a single leg front plank x 30 seconds
Abdominal + Lateral Hip/Glute Strength:
Ability to hold a side plank x 45 seconds
Ability to hold a single leg side plank x 30 seconds
Disclaimer: These are not suggestions as exercises to start with, but rather, tests to build towards after a period of strengthening.
Checkpoint 3: Speed and Impact Tolerance
The time each foot spends on the ground with easy running is typically between 200 and 300 milliseconds-this is as fast as lightning striking the ground! Train “speed” like a muscle to bridge the gap between walking and running.
Walking at a brisk pace (uncomfortably fast walk) x 30 minutes
10 single leg hops up/down, forward and backwards
10 double leg forward bounds
Yellow lights to pay attention to:
Heaviness, leaking, coning/doming, and/or any pain during exercise. You may not need to stop running if you are experiencing these, but these are a sign your body may need to get stronger before progressing your running. These symptoms are great indications to seek performance physical therapy.
If you have questions about building strength and returning to running or racing postpartum, please reach out to consult with us at Tundra Performance and Physical Therapy where we are experienced performance physical therapists skilled at creating customized and individualized rehabilitation programs fit to you and your goals.
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link below to schedule a consultation call to discuss how we can help you.