Can I run to get in shape postpartum?

Can I run to get in shape postpartum?

This is another common question from my postpartum clients.

The answer is no.

Basically running is an intense activity and instead of running to get in shape, we should be getting in shape to run.

I recommend walking, Kegels, core strengthening, and specific stretches for moms after birth.

After your pelvic floor is functioning well again, your core is strong, and you have fixed the compensations left behind by pregnancy and birth, you can start doing more intense activities. I still recommend first doing at least a month of general conditioning (basic movements like squats, pushups, rows, etc.) before adding impact like running.

The workout continuum that I put my clients through is:
-postpartum course (7 weeks) with the goal of reeducating the pelvic floor and core muscles as well as fixing compensations left over from pregnancy and preventing common motherhood musculoskeletal issues
-1-6 months of general conditioning (cardiovascular and muscular) and additional core/pelvic floor work
-if musculoskeletally recovered from pregnancy and birth, level 1 bootcamp to burn off the extra fat left over from pregnancy

Remember that it takes months for the body to adapt to a growing baby and it will take months for the body to readapt after birth. Don't be in a hurry and do things well. If you neglect the pelvic floor and deep core stabilizers and jump into running, you may pay a heavy price later with incontinence, back pain, knee problems, etc.

Enjoy motherhood and give your body time to recover.