A postnatal running checklist to help you answer this challenging question.

You’re 6 weeks postnatal, so does that mean you can start running again?

Isn’t this the million dollar question?! Well, unfortunately there is not one answer that fits all…  But I want to give you a postnatal running checklist and information so that you can hopefully find the right answer for yourself. Firstly there are many factors that affect running after pregnancy, so try not to be so hard on yourself if things seem to be taking a little longer than you would hope. Check out this blog for factors affecting postnatal recovery.

I developed this postnatal running checklist to better help you to figure out if you and your body are ready to start running again.

Below you will find three checklists and one self-assessment. There is a recommended score to achieve before you try to start running (this is a recommendation but remember every case is unique).

Before you start the postnatal running checklist, you should go for a 10-15 minute walk and/or do a warm up of your choice.

During the exercises, pay attention to how you feel mentally and physically, if one side of your body feels weaker, if there is any pain, pelvic floor heaviness or incontinence. And lastly pay attention to your form!! If you start losing your form at 5, but keep pushing it until rep 20, do you think that should count as a pass? (hint, sorry but it doesn’t)

Mandatory checklist:

(Recommend a score of 6/6 before you can start trying to run again)

• Are you 6 weeks postnatal or over? 

• Have you been walking for at least 30 minutes a day, 4-5x/week for the last 4 weeks without any issues? 

• Can you balance on one leg for 30 seconds? (Keeping opposite hip level to standing hip)

• Can you do 20 squats without pain, pelvic floor heaviness or incontinence?

• Can you jump rope or run in place for 60 seconds without pain, pelvic floor heaviness or incontinence?

• Can you hop on one leg 10 times on each side without pain, pelvic floor heaviness or incontinence?

Why should you wait until at least 6 weeks postnatal? 

• This is because your body just took a huge beating from growing and birthing a baby. Your body needs time to heal! Your core stabilizes every movement that you do and during pregnancy those muscles have just been stretched to the max. These muscles need time to go back to normal length and they need time to be reintegrated and strengthened before they are ready to perform a high demanding task such as running. If you push your body too soon you might compromise your ligaments and joints.

• But ultimately this one is your choice and if the pros out weight the cons for you. I just want to encourage you to dig into the reasons you are wanting to start running again sooner than 6 weeks and to make sure you are working one-on-one with a professional!

Exercises

• The exercises performed above need to be done without pain, pelvic floor heaviness/fullness or incontinence (no peeing, dribbling, or feeling like you are about to pee). If you can not do these exercises pain free or without pelvic floor symptoms, chances are you will not like be able to run without pain or pelvic floor symptoms.

• Luckily this does not mean you can’t do any exercise. Walking is such a great form of exercise and it does not generate nearly the same amount of force as running does. It is highly accessible and you can even do it while wearing your baby!

Highly Recommended Checklist:

(Recommend a score of at least 2/6 before you can start trying to run again)

• Can you do 20 bridges? 

  • Can you do 10-20 single leg bridges on each side?

• Can you do 20 heel raises (calf raises)?

  • Can you do 10-20 single leg heel (calf raises) on each side?

These exercises challenge and test your leg strength, something that you need a lot of for running! Also make sure to pay attention to how many single leg reps you can do on each side and see if there are any significantly single leg strength discrepancies. If there is more than a 5 rep discrepancy, that is something you will want to address.

Diastasis and Core Strength Checklist:

(Recommend a score of at least 3/4 before you can start trying to run again)

• Can you do 4 dead bugs (each limb individually 4 times) with legs unsupported and without any diastasis doming?

• Can you do 10 running side planks on each side?

• Can you do 4 bird dogs (each limb individually 4 times)?

• If you have a diastasis, is it 2 fingers wide or less?

Don’t be afraid of this section, you may still be able to run, even if you have a diastasis! We just need to make sure that your diastasis is being managed and that you are properly engaging your core.

All of these exercises should be done without pain and without diastasis doming/coning. If you don’t know what that means, watch your abdomen when you do it and if the midline bulges out, that is doming/coning.

Click here, for more information about Diastsis Recti.

Psychological Self Assessment:

(There is no checklist but spend a few minutes thinking about each question)

• How is your overall mood and energy level?

• Do you feel overly anxious, stressed or low energy?

• How are you taking care of yourself?

• What are 2-3 ways you could better support yourself and your mental health?

If you have any questions or are having any difficulties, please seek additional support before you start running. You may need to talk to a professional, get blood work done, or just need a couple hours to yourself. Remember to listen to your body, this is not the time to just push through.

If you said yes to most of these, congratulations your body is showing great signs of recovering and being strong enough to try and start running again! Again, just make sure that you continue to listen to your body and to take things as slow as you need.

If you are worried or unsure about starting to run again, seek professional advice.

If you did not pass the postnatal running checklist, do not be discouraged!! It just means that your body needs a little more TLC before it’s ready to start running. The Running Mama’s Training Program would be a great resource for you to improve your core strength and provide exercises, stretches and lifestyle modifications to help you to pass these tests. Click here for more information.

Here are free resources for you:

• Almost everything you need to know about Diastasis Recti

• Information about pelvic floor that doesn’t mention anything about kegels

• Working on improving your breathing mechanics will help heal your core and pelvic floor

• Working on improving your posture is a time efficient way to help heal your core and pelvic floor

• Check out my youtube channel for lots of great exercises and stretches

I hope that this running checklist helps guide you on your postnatal running journey. Don’t give up, you are exactly where you are meant to be on your healing journey and you are a badass no matter what.