Are You Ready to Run Again? Tips for Post-Pregnancy, Injury, or Time Off

The winter months can be a challenging time for runners. With cold, wet, or icy conditions, it’s often less than ideal for outdoor training. But winter also provides a valuable opportunity to focus on cross-training and preparing your body for a strong return to running when the weather improves. Whether you’re a seasoned runner or looking to lace up your shoes after a hiatus, this is the perfect time to build the foundations for injury-free running.

If you’re a woman in your childbearing years, rebuilding strength in your core, pelvic floor, and glute muscles is essential after having a baby. These muscles are often weakened during pregnancy and delivery, making it important to retrain them before you hit the pavement. Instead of “hoping for the best,” let’s talk about how to assess your readiness and take actionable steps to improve your running form and prevent injuries like bladder leaks, back pain, and hip pain.

Why Pelvic PTs Are the Experts You Need Pelvic physical therapists are uniquely qualified to help women prepare for and return to running. As both orthopedic specialists and pelvic/core specialists, we offer a comprehensive approach that ensures no aspect of your body is overlooked. This combination allows us to help women train effectively while addressing their deep core system—an area often ignored in traditional training programs.

Here’s how pelvic PTs make a difference:

• Hands-on Techniques: We use manual therapy to address muscle and fascia restrictions, which can improve flexibility, mobility, and alignment.
• Retraining Coordination: Pelvic PTs work on retraining the coordination of your core, pelvic floor, and other key muscle groups to improve overall function.
• Goal-Oriented Strength Training: We create individualized strength programs geared toward your specific goals, whether that’s running injury-free or increasing performance.
• Running Evaluations: Typically, we will have you run on a treadmill or outside briefly to evaluate your running form. This step is crucial in identifying potential issues and tailoring interventions to your needs.

Key Running Form Guidance Good running form is essential for preventing injuries and optimizing efficiency. During a running evaluation, here are some key aspects we focus on:
1. Foot Strike Pattern

• • If a runner is heavily heel-striking instead of landing on their forefoot, the force applied to their pelvis and body can increase by 7-10 fold. This can contribute to joint pain and strain.
  • What We Recommend: Imagine you are running uphill against the wind. This visualization encourages you to shorten your trunk slightly in the front and position your body better over your feet

2. Breath

• • Choppy, shallow breathing can indicate poor core muscle coordination. Smoother, slower breaths can help the core muscles engage more effectively.
  • Key Tip: We never recommend clenching the pelvic floor while running. Instead, focusing on breath control allows the pelvic floor to work naturally with the rest of the core.

3. Arm Swing

• • Watch for excessive rigidity in the shoulders or a lack of trunk rotation. A slight rotation of the trunk is necessary for efficient running.
  •  What We Look For: Are the arms moving fluidly, or is tension in the shoulders limiting movement?

4. Vertical Displacement

• • Excessive bobbing up and down wastes energy and puts unnecessary strain on the body. The goal is to minimize vertical movement and focus on forward motion.
  • Key Tip: Imagine running as if you’re gliding forward, keeping your body as steady as possible.

While these are some of the primary factors we analyze, there are many more subtle cues we can address to help you run your best.

4 Self-Assessments to Check Your Running Readiness

Before diving into a running program, use these self-assessments to evaluate whether your body is prepared. These tests are designed to identify any weaknesses and guide you toward targeted cross-training.

1. Hip Strength and Endurance

• Single Leg Squat: Can you perform a single leg squat from a chair continuously for 60 seconds on each leg?
• Step Ups: Can you perform step-ups on at least a 6-inch step for 60 seconds per leg?
• Speed Test: Can you complete both of these tasks at 180 beats per minute (BPM)?
  • Why it matters: Strong hips stabilize your pelvis and reduce strain on your knees and back while running. Using a free metronome app can help you test your cadence.

2. Impact Tolerance

• Jumping Rope: Can you perform a double-leg hop like jumping rope for 60 seconds at 160 BPM?
• Jumping Jacks: Can you perform jumping jacks for 30 seconds at the same pace?
  • Why 160 BPM? Foot turnover at this speed reduces the impact of loading forces, lowering your risk of injury.

3. Balance and Stability

• Single Leg Balance: Can you balance on one leg for 60 seconds with minimal sway? Avoid gripping through your calf, foot, or toes for extra support.
  • Why it matters: Good balance reduces your risk of falls and ensures proper control during each running stride.

4. Core Strength and Alignment

• Plank: Can you hold a full plank on your elbows for 60 seconds without coning or doming through your abdomen?
• Wall Sit: Can you maintain a wall sit with your lower back flat against the wall for 60 seconds?
  • Why it matters: A strong core prevents back pain and keeps your body aligned during running.

5. Quality of Movement

• Can you perform all the above movements with:
  • Good form and alignment?
  • No leaking or feelings of pelvic heaviness?
  • No breath-holding?
  • No coning/doming of your abdomen?
  • No pain during the test or delayed symptoms within 24 hours?

Are You Ready to Run? If you answered “yes” to all the above tests and meet the following criteria, you’re ready to start training:

• You’ve been cleared by your healthcare provider for running.
•  You’re at least three months postpartum (if applicable).

If You’re Not Quite Ready…

• You’re less than three months postpartum.
• You have not been cleared by your doctor.
• You couldn’t perform all the tests without issues like poor form, pain, or symptoms.

Don’t worry! This is the perfect time to build strength and prepare your body with a tailored plan.

Training Tips for a Safe Return to Running

1. Ease Into Running:

•  Alternate running days for the first 4-6 weeks to allow your tissues to recover and adapt.
•  Start with a run/walk program and gradually work up to continuous running.

2. Incorporate Strength Training:

• Strength train three times a week for at least 30 minutes, targeting areas of weakness revealed by the assessments.

3. Cross-Train:

• Use other forms of cardiovascular exercise like cycling, swimming, or spinning to build endurance without overloading your joints.

4. Consult a Pelvic Floor Physical Therapist:

• A specialist can help you identify key areas to focus on, address any symptoms, and design a strength program tailored to your needs. This saves time and ensures you’re targeting the root cause of any issues.

Have questions about running readiness or need guidance on your training plan? Reach out to us for personalized support. And don’t forget to download our Ready to Run Checklist to assess your readiness and take the first steps toward injury-free running!

By taking the time to prepare your body now, you can look forward to a strong, confident return to running—without the setbacks of common injuries or symptoms. Winter is your season to build strength, improve your form, and set the foundation for a successful year of running!