Postnatal Return to Running Checklist –
Am I Ready to Run?
Returning to running after pregnancy and birth is a big deal! Running is a single leg, dynamic exercise that can have a huge impact on your pelvic floor and musculoskeletal system, especially if your body is not prepared.
So, let’s make sure you are!
[For more detail see these posts.]
How do I know I am ready?
There are many things to take into account including sleep, nutritional intake, breastfeeding status, emotional status and more. This checklist covers only the musculoskeletal considerations that are supported in the literature* to correlate to readiness for running postpartum.
Part 1: Time- and symptom-based Checklist
- Minimum 3-6 months postnatal
- Participating in low impact exercise to prepare
- No vaginal bleeding (non-menstrual related)
- No urinary or fecal incontinence
- No pressure or bulging in the vagina (prolapse symptoms)
- No significant musculoskeletal pain
*It is ideal to have a postnatal check with a Pelvic Floor Physical Therapist to assess pelvic floor health.
Part 3: Functional Load & Impact Management Checklist
Perform the following without pain or pelvic floor symptoms
- Walk for 30 minutes
- 10s single leg standing balance
- 10x single leg squat
- 60s jogging in place
- 10x forward bounds
- 10x single leg hop
- 10x “running mans” each side
Part 2: Pelvic Floor Endurance in Standing Checklist
- 10 quick contractions
- 10-12 reps of 6-8 second holds
- 60s hold of submaximal (50%) contraction
Part 4: Strength Checklist
Complete 20 repetitions of each without rest:
Results
If you checked parts 1-4: Congrats, you are ready to run!
If you checked parts 1-3, & part 4 is too challenging at this time: trialing running may be okay… AND I strongly recommend working on the areas that are not “checked”.
If part 1-3 are not checked: Keep prepping! You are likely not ready to run, quite yet. This is an opportunity for you to get ready through lower impact, focused and intentional exercise. I am here to help you put together a plan to meet your goals!
When I am ready to run, how do I start?
Once it has been a minimum of 12 weeks/3 months and you have met the recommendations listed, It is important to start slow and with a graded progression. This will be very individualized and likely start with a run walk combination. It is recommended to increase your total weekly running distance/time by no more than 10% each week.
In addition, it is also recommended to maintain a strength program in conjunction with running.
I am happy to help establish these programs with you or refer you to many other amazing coaches. I am located in Boulder, CO and also offer virtual consultation/coaching.
*Guidelines for return to running based off of the 1Return to Running Postnatal Guidelines for Medical, Health, and Fitness Population. Groom, Donnelly, and Brockwell published in March 2019