BABY IS HERE! NOW WHEN CAN I GET BACK TO MY RUNNING?

With my first baby, I was able to stay active with running and jog/walking until the day before delivery, so I felt confident that I could just go back to regular programming after my 6 week check up. Reality set in real quick when I took the long walk to the parking lot the day we left the hospital with our newborn. My body needed healing and getting back to running was going to take some time.

The process was long but I learned a few important lessons along the way.

Number 1: Go Slow. I started with easy 30 minute walks a couple days a week. Sometimes my little one would come with me, but I tried as best I could to make time for a solo walk. During these easy walks I would focus on my breathing and my form, and I would take a body inventory; how is everything feeling inside and out on that given day? Has anything changed since the previous walk?

Number 2: Listen to your body and be patient. Every body is different, and postpartum recovery will look different, too. Understanding that I had to go at my own pace was very important on my journey back to running. I was eager to get back to my regular pace and mileage, but my body was not ready for a while, it needed me to take time to strengthen and allow for healing. Some physical signs to watch out for include:

• Foot or calf pain. Make sure you have proper footwear that supports your new body.
• Bleeding Postpartum. Every woman has vaginal bleeding after birth - regardless of your birth style. This bleeding is called lochia. It is a combination of mucus, tissue and blood that your womb sheds. This can last up to 12 weeks postpartum. We highly encourage you to use this as a gauge. The bleeding should change from heavy and bright red, to darker red and smaller amounts until you have minimal spotting or yellow/pink discharge. As you begin to add more movement into your day, make sure your lochia continues to dry up and heal.
• Breast Pain. Make sure you have a supportive bra that holds in the girls. We also encourage moms to nurse or pump before a walk/run to relieve some extra pressure.
• Fatigue. Lack of sleep prevents your body from full recovery. Give yourself grace and extra breaks during those long nights and sleep regressions.

Number 3: Find other mother runners. As a new mom, who was also a runner, being able to reach out to other mom runner friends who had gone through postpartum recovery was an amazing resource and support to have at hand. Their knowledge helped me ensure that I was reaching out to the right medical and professional resources like physical therapists to ensure that my pelvic floor was ready for the stress of running, and to get a better understanding on how to strengthen my pelvic floor and core safely.

Number 4: Running is not just for racing. I had been a competitive runner for over 20 years prior to being a mom. I enjoyed setting personal best times in my races. I liked challenging myself and going fast! Two kids later I still enjoy being competitive, but I have been focusing more on the other amazing benefits of running and embracing this new phase of running I am in now. Running never fails to charge me with a healthy boost of energy and snap me out of my funky moods, especially on tough, long days. Running gives me a moment and space of stillness and quiet. And most importantly, running postpartum has introduced me to some amazing strong mothers that continuously show up for each other and cheer each other on.

So, if you are ready to start running or get back into running and are looking for a village of strong and amazing women that will help you accomplish your running goals, come and join our FIT4MOM-Billings Run Club, and let's get started!