Return to Running Postpartum in Vancouver

Return to Running Postpartum with Pinnacle Women’s Therapeutics
At Pinnacle Women’s Therapeutics, we understand how much the body changes during pregnancy and postpartum. The growing baby can affect muscles, posture, and movement patterns. After delivery, the body must heal from the demands of labor and adjust to no longer being pregnant.
Some muscles may become too long or weak, while others become tight or overworked. Relaxin, a hormone that increases joint laxity during pregnancy and birth, may also still be present in your system postpartum.
When it comes to running, it’s essential to ensure your body starts in a stable, balanced state before returning to high-impact activities. Our team specializes in guiding women through this recovery process safely and effectively.
Steps to Returning to Running Safely
Rehabilitation
It’s vital to address any injuries or trauma sustained during labor or delivery before jumping back into running. The muscles in the abdomen and pelvic floor must be properly rehabilitated to function well under the demands of high-impact activity.
Trauma from labor and birth—whether from a prolonged delivery, a cesarean, or a perineal tear—is significant and deserves care and attention. A thorough evaluation by one of our specialists will ensure your body is ready to safely return to exercise, with targeted strategies to rebuild function and strength.
Increasing Strength
Running requires your body to handle and control the forces of gravity with every step. This means your core, hips, and legs need to be strong and balanced. We’ll help you build strength progressively, starting with foundational exercises like belly breathing and progressing to more dynamic movements like planking and hip-focused work.
Our therapists will also evaluate for any left-to-right muscle imbalances that could put you at risk for injury. Feeling stable in your body is key. Pregnancy and postpartum bring rapid changes, so it’s important to feel confident in your movement before running.
Return to Running Basics
1. Triplanar Strength:
Running primarily involves forward motion, but your body also needs to stabilize against side-to-side and rotational forces. Strengthening in all planes of motion—forward, side-to-side, and rotational—makes running more efficient and helps prevent injuries. Exercises targeting hip and core stability in these planes are essential.
2. Speed Training:
Running, even at a slow pace, requires your body to react quickly to changing forces. Incorporating speed components into strength training prepares your body to respond to the rapid demands of running. This is especially beneficial for addressing postpartum issues like incontinence or the feeling of urgency with impact activities.
3. Jumping:
Running is, at its core, an impact activity. Incorporating jumping into your exercise program helps your body adapt to the demands of running. Controlled jumping exercises can improve hip and ankle stability while also building endurance. If you experience symptoms like pelvic pressure or urinary urgency during jumping, it may signal the need to focus on foundational strength and control first.
4. Running Drills:
Running is a skill that involves specific movement patterns. Drills can help refine your form and address postpartum changes, such as reduced knee drive, limited pelvic rotation, or decreased arm swing. Common drills include high knees, butt kicks, and skipping, performed in various planes to build strength and stability.
5. Intervals:
Walking and running intervals are a safe way to reintroduce running postpartum. Alternating between running and walking allows your body to recover between efforts and build endurance gradually. Intervals can be adjusted based on your readiness, such as starting with a 1:2 ratio (run/walk) and progressing over time.
What to Keep in Mind
Running postpartum takes energy—more than it may have pre-pregnancy. With added responsibilities like childcare and possibly breastfeeding, your recovery and fueling needs may be different. It’s also common to feel different while running than you did before, and that’s okay.
Your body has undergone incredible changes, and it deserves kindness and patience. Focus on progressing at your own pace and paying attention to how your body feels. Symptoms like pain, pelvic discomfort, or urinary urgency are signals to slow down or adjust your plan.
Support for Pregnant and Postpartum Women in Vancouver, Washington
Pregnancy and postpartum are seasons of transformation that deserve thoughtful, evidence-based care. At Pinnacle Women’s Therapeutics, we’re here to guide you through these changes with specialized care, whether your goal is to recover from labor, manage postpartum challenges, or return to running safely and confidently.
Reach out to us if you have questions or need help designing a plan to meet your goals. We’re here to support you every step of the way.