Running Post Partum
Running Post Partum- Tips to Support our Mental Health
For anyone that doesn’t know me, I have always been a runner. Competing in many track and road races including state and national level, running has always been my outlet. I love the benefits of running however it wasn’t until becoming a mother and adjusting to the life changes of parenthood that I realised how important running has been in my life. It has a profound effect on how I manage and maintain my own mental health. I feel running has the power to teach resilience and positive self-motivation which are tools and skills that can transition into everyday life. I have found these to be important in my new journey of motherhood.
There are so many changes and challenges mentally and physically that women go through after pregnancy. Motherhood is such an incredible ride and finding what works for you and your family is something that changes too. I thought I would put together ten tips that I found useful in supporting my own mental health. Keeping these tips in mind assisted me in being mentally prepared for what was to come when getting back into running and exercising.
The new chapter of motherhood is such an exciting time. It is precious and surreal and for any running women out there adjusting to limited running can be challenging both mentally and physically.
Before reading my tips, I think it is important to acknowledge our hormones and emotions are racing, there are many sleepless nights and long days. There is all this amazing oxytocin running through our bodies helping us navigate through all the beautiful chaos. I understand that all you may want to do is just take some time to yourself and go for that long awaited run.
It is extremely important to care for our bodies. We need to take a moment to understand that regardless of our pregnancy and birth delivery, our bodies have actually been through trauma and to recover as quickly and best as we can, it is important to take it slow and listen to our bodies. If we rush back into exercising especially running, there is a risk of long lasting injuries and ultimately a lot more time off . Remember: we are all different people, with different bodies and different babies, each return to exercise will be our own unique journey. There’s no race or need to compare, go at your own pace. Just like motherhood.
“This article is for the running mum, a guide to help you prepare for returning to running post-partum”
TIPS:
TAKE YOUR TIME – have you ever heard of the fourth trimester? Well, it is the next 12 weeks after birth. It is where you and your baby are still getting to know each other and finding your groove. This is such a special and important time as there is no need to be adding extra pressure on yourself to return to exercise. Utilise this time to recover not only physically but mentally. Remember you have just been through around nine months of carrying a baby and child birth can be such a surreal and crazy experience. Honestly, try and enjoy the new born bubble. I look back now and think it flew by.
SEEK PROFESSIONAL ADVICE – GO AT YOUR OWN PACE– It is recommended that you don’t start anything too strenuous until 6 weeks post-partum and then you can gradually increase exercise and movement back into your lifestyle. Everybody is different and will recover differently. Even though you may feel fine, please do not go and smash out a ten kilometre run. It is vital to slowly increase your running. For example; start off with around ten minutes of 1 minute walking 1 minute running.
Just think, if you had a torn hamstring injury you would listen to the recovery guidelines and wait six– twelve weeks depending on the severity along with completing the appropriate rehab. So please, wait six weeks and ensure you get a clearance from your GP. Visiting a women’s health specialist is highly recommended before beginning any running. They can also provide you with a personalised program to help you return to running safely, injury free and also keep you motivated.
See my next blog post for pelvic floor tips and exercises from a Women’s Health Specialist - Maddy. These will be useful within the first six weeks post-partum. There will also be a live interview coming soon discussing a twelve week return to running guide 😊 @physiomads @therunningroom.
DO NOT COMPARE YOURSELF TO OTHER MUMS – everyone’s return to running story (post-partum) will always be different. Our bodies and minds are different, our birth stories are different and our babies are different. Focus on your return and yourself. Social media can be an amazing source for motivation however be mindful of how you feel and what you are looking at. Often we may not realise we are comparing ourselves, this is a time for empowerment, you don’t need any added pressure and stress on yourself. Follow pages that will motivate and inspire you. There is a wonderful running community I have joined called Running Mums Australia, RMA, it is a great space to connect yourself with other mothers and running groups, check them out @runningmumsaustralia.
HAVE PATIENCE – This can be tricky I know! Understand your pre-pregnancy fitness level will not come back straight away, be proud of who you are and the amazing way our body changes to create such a beautiful little human. Enjoy the time with your little one, and learn to listen to your body and love yourself. Another point I want to mention is brain fog or pregnancy brain, it may not technically be a diagnosis but I believe it is a thing – motherhood creates another area for our mind to concentrate on and it is important to be aware of this. Try not to let this frustrate you. Have patience – motherhood is an adjustment, our bodies and brains are catching up. I found mindfulness a useful tool to help with this. I am currently using the @headspace app.
SLEEP: This one is SO IMPORTANT, without sleep we do not function, we do not recover and we certainly won’t have the energy for our babies. You won’t reap the benefits of your running if you are sleep deprived. You will only be raising your cortisol levels which can impact your mental health and your energy for your new baby and family. The old saying goes, “sleep when the baby sleeps”. It is a true fact, however it isn’t always possible. If you feel the need to go for that run just to get out of the house and to have your own time then that is totally OK but remember to tone it back and opt for an easier “recovery focused” session as opposed to high intensity.
PREPARATION: One thing I learnt when becoming a new mum is that preparation is vital and also be mindful that your plans may change and learning to roll with that. Let’s face it babies aren’t born on your running schedule and most may be nocturnal for a little while or just need to be fed and even cuddled more regularly… or honestly sometimes who knows, really? I think it is important to try and work together with your baby. Try to keep things fluid.
ASK FOR HELP AND USE YOUR SUPPORT SYSTEM – Do not be afraid to ask for help, you are not alone in this, and it is totally ok to feel like you need some time to yourself. This tip and Tip 6 I found works hand in hand. I would often get my husband or family member to look after my baby when she sleeps. Finding a friend that you could trade short child minding times may suit you too. I am fortunate to have a really supportive husband who recognises and understands how important a run can be, we also love training together, so if a family member offers to look after our baby girl we always take the opportunity and do a quick workout. I found that before I put my baby to sleep I made sure I was organised with everything she needed in that time period. I knew she would be happy and safe and this ensured me I could try to switch off and go for a run.
NOURISH YOUR BODY WITH THE RIGHT FOODS – Your body is in a higher energy demand then before. Breastfeeding or not, you still need to ensure you are consuming all the essential vitamins and minerals to assist with balancing your hormones, moods and mental clarity. Also healthy eating assists with your sleep and also provides you with energy for you and your bub. Be mindful that when you start to exercise more regularly ensure you are increasing your nutrient and water intake. Energy in, Energy out.
Stay tuned for my next article around helpful foods to support our mental health.
SET GOALS – Everyone will have a different goal. It is useful to set short and long term goals. Keep in mind that in the beginning your goals may be to just get out of the house and go for a walk with your little one. This is a big achievement and worth celebrating. If we set smaller attainable goals we then create a feeling of achievement and satisfaction. This keeps us motivated to achieve our bigger long term goal. Often small changes every day leads to small achievements every day. Whatever your running journey was before, understanding that this journey will have some slight changes. Your new running goals may have to suit your new lifestyle and it is important to ensure they are supporting you and your mental health.
SELF CARE! - Self-care isn’t selfish. Looking after yourself is vital and you’re worth it. Self-care allows us to have energy for yourself and your baby and family. Self-care can come in many forms for example, a run, a walk, a pamper, a good few hours sleep (if possible), shopping or even going to the shops on your own, date night and sex; whatever makes you happy and allows you to wind down. It so easy to compartmentalise our lives from sleep, healthy eating and exercise however all of these facets need each other to work effectively. I am not saying you need to have it together 100% of the time, because honestly who does? Understanding that it is OK to put yourself first and look after your health. Finding that balance also has generational benefits and will help our children develop life long healthy habits.
I hope some of these tips can help you on your running journey. I would also love to connect with any running women out there that may want to share their running story or any tips they found helpful. We are all in this together.
Happy Running…. :)