Surely you must be able to run before your baby is 1 year old? Indeed, some of you might be able to, and some of you not, but ultimately at the very least, your pelvic floor will be the judge.
Insisting on continuing to run, attend bootcamp or doing anything that makes you pee or builds pressure against your healing core/diastasis is not totally a life and death situation, but….in terms of the misery that many women endure once their incontinence really starts to affect their lives, it could be!
When women have continence issues or end up with a ‘pressure belly’ or enduring diastasis, because they don’t get great advice, prioritise their HEALING over INAPPROPRIATE EXERCISE – THEY ARE MISERABLE!
See a Pelvic Floor Specialist
If you want an accurate assessment of your pelvic floor health see a physical therapist who specialises in pelvic floor rehabilitation.
They will help you determine if you’re ready to run or not. Seeing a Pelvic floor specialist can give you the tools you need to help rehabilitate and repair the damage caused by labour and delivery and work on strengthening areas that are weak.
Give yourself time to heal and recover completely from whatever type of birth you have.
So, if you want to return to running after childbirth the key is always to start with slow, short jogs. The faster and longer you run, the more pressure is created within the core, and the greater chance of leaking. Think solo jog/walks, leading to runs on your own or with someone at your level rather than ‘races’ and aim to build up your speed and distance over a period of months.
Seek Help from a Woman’s Fitness Specialist
Focus more on strength training and give the high impact cardio a break.
A personal trainer qualified in working with post natal mums will be able to help you on your journey back to running after childbirth, with an appropriate exercise programme.