Return to run key workouts plus, Q&A (Copy)
We want to help you return to running injury-free and without pelvic floor dysfunction.
Regardless of your level and whether you want to do a local 5k fun run or return to competitive sport, we all need to start progressively and commit to a strength programme alongside our running.
Before returning to running, the pelvic floor and the core muscles need to be strong enough to support the forces of running, and these muscles will need to learn to work together again.
Earlier in postpartum, ligaments around the pelvis might still be affected by hormonal changes, and the posture is likely compressed and slumped due to all the feeding and loading of motherhood.
Later in postpartum, time doesn’t heal all, nor does it strengthen and make you run-ready, so don’t just go out on the run hoping you’ll be fine: fail to prepare, prepare to fail.
Postpartum strength training is a gradual and essential process to prepare you properly for running. It opens the posture, works on impact, and builds strength around the body.
This gradual strengthening takes time and is an ongoing process. Your progress might be slow alongside the needs of your baby, and there might be a C-section scar to heal or a tummy gap to improve. But remember, slow and steady wins the race.
Test and re-test yourself with these key workouts alongside the programme to get you run-ready and keep you running injury-free and without pelvic health symptoms.
Remember, if you do experience any signs of pelvic floor dysfunction whilst running or during the day, then we highly recommend you have a pelvic health assessment and chat with us about it during the next clinic call; we can support you.
Enjoy watching these Q&As to help you on your journey, and ask us any questions at our clinic calls. We’re here to support you.
Key workouts
Essential return to run workout (14 mins)
Prep your pelvic floor for impact (5mins)
Q&A
When can I run again?
How can I be a better runner?
I have a tummy gap - is that going to effect my running style?
I'm breastfeeding how is that going to effect my ability to run?
Why do I get bladder urgency when I run?
I leak urine when I run - why?
I've passed all the screening tests - what next?
Key workouts
1 - essential return to run workout
This video focuses on calf strengthening with integration of glutes to return to running and support pelvic floor function. Emma filmed this with her 2nd child, baby Johnny.
* Beginner: supportive shoes with arch support
* Moderate: lightweight shoes with no arch support / racing flats
* Advanced: bare feet
2. Pelvic Floor Friday: prep your pelvic floor for impact
Q&A’s
1. When can I return to running again?
2. How can I be a better runner?
3. I have a tummy gap - is that going to effect my running style?
4. I'm breastfeeding how is that going to effect my ability to run?
5. Why do I get bladder urgency when I run?
6. I leak urine when I run - why?
7. I've passed all the screening tests - what next?
