Getting back to running

I started lightly jogging for 1 mile first. Once I felt healed up I started running more and I’m 12 weeks postpartum now. I run a 10 k on Saturday at a race called the Big Sur river run. I’m mindful of how I feel. I think I will start doing more pelvic floor work though. I also don’t run faster than a 9 min mile yet.

Congrats

I started running at 8mos postpartum. (I had to wait longer due to a prior leg issues that prevented me from running for 6yrs bc no provider could figure it out and I finally did.) I slowly eased into it starting at 1/2mi at a time since it had been sooo long since I ran. By the time my baby turned a year I was able to run 6miles.

I do a mix of stroller running and solo and really listen to my body, more pelvic floor exercises and pay consider seeing a pelvic PT again just to check everything out.

I started jogging right around 6 weeks postpartum. I just eased into it. Did a ton of walking/jogging intervals and just set no goal or timeline. Eased into it until k was really ready to challenge myself. I didn’t do any specific running exercises per se, just my normal walking and strength training, which I was also easing back into after my c section

I did single leg strengthening (RDL, calf raises, Bulgarian split squats, worked on walking first, then did intervals of 30s, 45sec, 1min, then 5min with at least one minute walking inbetween intervals 1-2 times a week. I then built up my time running instead of miles. I did all of this between 2-4 months postpartum until I was able to do 40 minutes continuous running. I’m now able to run 4.5 miles in a session with no pelvic floor issues or injuries.