Return to run checklist (Copy)

We love running here at the Mothership! It's free, helps you escape the kids, and it's fab for those endorphins. However, post-birth, we are very vulnerable to pelvic floor dysfunction and injury, so we should aim to return to running progressively, and once the body has had time to recover from the birth.  

It is important to highlight that the 6 -8 Week GP Postnatal check is not a green light to restart running and high-impact exercise. This check is more of a medical check and doesn't indicate the readiness of your pelvic floor, and body.   

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. 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. Postpartum training needs to open the posture, work on impact and build strength around the body. Strengthening these muscles takes time, and is an ongoing process. Progress might be slow alongside the needs of your baby, and plus, there might be a C-section scar to heal, or a tummy gap to improve.  

Once you have started some form of postpartum training and can walk 30 minutes without discomfort then you might want to try this screening test to see if you are run-ready. 

If you can complete most of these tasks below without issues, then great, it is likely you are run-ready. We recommend following the Couch to 5K programme, as a way to get you started.

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.  

Finally, do you remember that mum that ran an ultra marathon and pumped milk at every station and still managed to beat loads of men in the race?  Well here is a wonderful documentary about her return to running after baby number three. She experiences difficulty with her pelvic floor and it's such a heart warming, inspiring story.... so grab a cuppa and enjoy it.  

Your return to run checklist

How many weeks are you postpartum?

Are you 12 weeks postpartum? If yes, then read on.  

If not, you might want to give it a few more weeks of healing time. 

How is your Pelvic Floor Control?  

Can you perform? 

10 quick pelvic floor squeezes,  

8+ repetitions of 6-8 second holds of the pelvic floor 

60-second pelvic floor hold 

Screening Tasks: 

(Can you perform the following with no vaginal heaviness, dragging, pain or incontinence):   

Walk x 30 mins 

Single leg stand x 10 seconds 

Single leg Squat x 10 Left and Right leg 

Jog on the spot x 1 min 

Forward bound x 10  

Hop x 10 Left and Right sides  

Single leg running man x 10 Left and Right sides 

Strength:  

Single leg calf raise x 20 Left and Right  

Single leg Sit to Stand x 20 Left and Right  

Single leg bridge x 20 Left and Right 

Side-lying Abduction x 20 Left and right.