It's spring, the sun is out, and in a burst of excitement, you've signed up for a running event—your first since the baby was born. Wait! Before you lace up your running shoes, are you ready to get back on the run?
Although running is a sport accessible to everyone, running after giving birth or a long break requires taking certain precautions if you want to avoid injuries, urinary leakage or a prolapsed bladder!
Sarah Baribeau, founder and owner of Bougeotte et Placotine comes to our rescue. A seasoned runner and mother of three girls, she is THE specialist in fitness and postnatal rehabilitation.
"The body is wonderful. It recovers quickly from childbirth, but obviously, everyone is different and it is better to be more careful than not enough. Patience is the key to success."
These tips aren't just for new moms. After a long break, the return to running should always be gradual. So, let's all take notes!
Do preparatory exercises
Before running, you need to get your muscles used to it again. From the first few days after giving birth, it has been shown that exercises to strengthen the pelvic floor muscles (the famous Kegles ) are beneficial for all women, even those who were less active or who gave birth by cesarean section.
Also, before considering a return to running, it is good to do some muscular rehabilitation of the abdominals, posture and breathing.
How to do it? Bougeotte et Placotine offers a video demonstration .
Running intermittently
The best way to get back into running is to do an interval program that alternates between walking and running, Sarah recommends.
This is not the time to run long distances or do intervals! Start by walking, then running for one minute at a time and so on. When you feel more comfortable, gradually increase the duration, always keeping the running intermittent.
Run often, for a short time
Rain or shine, we go out for a run! But there's no question of going out for a long time. When you're starting out, it's better to run often (up to five times a week) and for a short time. Our muscles, tendons and joints will get used to these new movements.
Having the right technique
Do we have the right technique? For beginners or new mothers, a good running technique is to run light, that is, make little noise while running, stay tall and take small steps. It is also important that our feet are placed flat on the ground, in order to minimize the impact.
Run at your own pace
Even when running in a group, it is important to remember that running is an individual activity. That is why it is important to follow your own pace, without putting pressure on yourself.
Are we out of breath? Should we slow down? One way to find out is to have a conversation while running. It's time for some mommy-to-mom chat!
Listen to your body (during and after the race)
Every new mom should listen to her body after giving birth to determine when it's safe to start running again.
“Moms often pay attention to postpartum symptoms, such as urinary leakage, perineal pain or heaviness in the pelvic area, but they also need to consider the rest of the body, including the breasts which may be engorged from breastfeeding,” says Sarah.
Running is an activity that involves several joints in the legs. It is good to walk before running, to warm up the muscles.
Put it on your agenda
“Monday, Wednesday, Friday 10am: Run with Nadine.” By making an appointment or putting it in your schedule, it’s easier to make it a good habit.
If you need a real appointment, or advice, you can sign up for a group class. That's good: the next session will start on May 2 at Bougeotte et Placotine , which offers a running class adapted to new mothers.
Finding pleasure in the activity
Running is a fun activity. You have to find your source of motivation for it: for example, make it a social outing with a friend or a moment for yourself, without the baby.
Let's not forget: the motivation must be positive and the goal must be realistic. So let's put aside the idea of running to lose weight or running a half marathon by the end of the summer.
Being patient and diligent is important in order to have positive results.
Be well shod
It's a well-known fact: pregnancy changes our bodies... and even our feet! Many women need to change shoe sizes after giving birth. So it's the perfect time to shop for new running shoes and, if you're just starting out, opt for a minimalist model that will help you maintain good posture.
Need advice? We go to a specialist shop, like Le Coureur nordique, to find the right shoe for our feet.
Having the right stroller
Want to run with baby? It can be learned. Holding the stroller with one hand, without grabbing it and keeping a good position will save us energy.
There are several models of active and all-terrain strollers . They usually have studded or pneumatic wheels and offer good suspension for baby's comfort.
“The ideal is to lock the front wheel so that the stroller rolls in a straight line,” recommends Sarah.
Are you hesitant about choosing a stroller? Charlotte and Charlie's experts will be able to advise you in store.
Good race!
Cover photo: courtesy Bougeotte and Placotine
