During my first postpartum journey, one of my biggest questions was how to start running again. I had run throughout my entire pregnancy, right up until the week before giving birth. But after experiencing childbirth, I found myself wondering what my return to running would look like. Would my body feel the same? How long would it take to rebuild strength? Determined to find out, I signed up for a 50 mile trail race at four and a half months postpartum and committed to doing whatever it took to reach my goal.
What are the Benefits?
Staying active during my postpartum journey has been incredibly beneficial. It has not only boosted my energy levels and overall health, but it has also helped manage postpartum sweating and facilitated my body’s natural recovery after childbirth. Maintaining an active lifestyle has also played a crucial role in regulating my cravings and appetite. However, the most significant impact has been on my mental and emotional well-being. Whether it’s a simple walk or a more intense workout, staying active gives me a sense of accomplishment, positively influences my mood and helps me feel like myself again.
Prioritize Postpartum Recovery
Healing is such an amazing and beautiful thing that we get to experience after giving birth. If is important that we don’t let our activities get in the way of our healing. However this does not mean we have to stop moving!! It will look different for everyone but there are always ways to stay active within the our healing boundaries. Make sure to ease back into the activities that you have not done in a while to avoid injury.
Physical therapy can be a great option if you have something that is keeping you from doing the things that you love. For example, decided to go to pelvic floor therapy after having my baby in order to heal my pelvic girdle pain. In the mean time, when running was difficult, I turned to skiing.
Common Obstacles
Some of the obstacles that I have run into while trying to stay active have been…
- Postpartum healing– it is so important to prioritize your healing. I had a hard time after having my baby with pelvic girdle pain. I ended up needing to go to physical therapy in order to heal enough to be able to run again.
- Breastfeeding– one of the hardest things about running postpartum for me has been running with breasts that are full of milk. It can be painful. It is helpful for me to wear a very supportive bra and to breastfeed or pump right before going out on a run.
- Finding time– it can be so difficult to find the time to run when you have a newborn baby. However, it is still possible!! If you want to get out there are ways to make time! Use your support system and get help from friends and family. On the days when my husband is at work and I’m at home alone with the baby I just run on the road with her in the stroller or hike with her in a baby wrap.
- Mental Health– sometimes after having a baby it can feel impossible even to get out of bed. Don’t put too much pressure on yourself to get out. Do what feels best for you that day. If running makes you feel better mentally, prioritize it! If thinking about running stresses you ot, then prioritize resting.
- Energy– It can be hard to find the energy to get out. I felt this especially after long nights with my baby. However, when I made the effort to get out and do the things I love I felt more energized and ready to tackle the next obstacle of motherhood.
Use Your Support System
Use the support system that you have! In my experience, friends and family love to help out with watching a cute little baby. Whether it is babysitting so you can spend time outside, or meal prepping so that you have more time to do the things you love. Let other people serve you!
Bring Baby Along
If you need some fresh air but don’t have anyone to watch your baby, why not bring them along? I love taking my little one outside whenever she’s fussy or having a tough day—it always seems to help. Movement and time outdoors can be just as beneficial for your baby as they are for you. My favorite ways to include my daughter in my adventures are wrapping her close for hikes and using a stroller when I go for a run on the road.
Adjust Expectations
Always prioritize healing without prolonging the process. Remember, movement for healing isn’t about rigid rules or strict goals. Instead, move in a way that feels best—at an intensity that supports your well-being and in a way that brings you joy and vitality.
Don’t Be Afraid to Try New Things
If running if painful, consider taking a break. This does not mean you have to stop moving. This is a great time to experiment with new things! Some great options include skiing, rock climbing, cycling, yoga, swimming and so much more! When it hurt me too much to run, I switched to skiing and yoga. These activities were extremely beneficial in my healing and ultimate return to trail running. As a plus, I developed new hobbies that I still love!
Enjoy it!
Remember, movement benefits your mind just as much as your body! The key is to move in ways that bring you joy. People often ask me, “What’s the best exercise to start with?” and my answer is always the same: “The one you love—because that’s the one you’ll stick with!” Everyone is unique and amazing in their own way, so find the type of movement that feels best for you and celebrate what your body can do.
Nourished by Motion 
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