18 replies to this topic

[Trick]

Okay, maybe I'm jumping the gun a bit having just had her last Wednesday, but how long do I really need to wait before I get back into running.  I had not long completed the c25k before I got pregnant and had competed in a couple of 5k races and was running about 3 - 4 times a week.  Once I got pregnant all forms of exercise ceased and on came the KFC (let's not talk about it).  Anyway - when I had the physio come and see me in the hospital, the first thing I wanted to know was when can I start running again.  She informed me that ideally I should wait 12 months (that's right, months not weeks) before running again, but I could see how I feel after about 6 months.  I was planning on waiting maybe 6 - 8 weeks.

So I guess what I'm looking for here is some guidance about how long I should wait - I do want to have a go at the mothers' day classic 5k next year but I will need to complete the c25k again first.

Thanks everyone.

[Sunset]

12 months?!

I have no idea about pregnancy but I'm sure the average patient who has knee surgery only needs to wait three months, right?

what a crazy suggestion from that physio..

[Kyliee]

I thought that you need to wait a few weeks before starting any strenuous exercise so that the hormone that causes your ligaments to stretch (relaxin???) can leave your system. I was told to be careful because it's easy to injure yourself when the ligaments are still loose. The other thing to be careful of is your feet. Mine have changed sizes after each of my kids and I've needed new orthotics fitted as well.

ETA: This might help...

Your Guide to Postpartum Running - Article

Good luck!

Edited by Kyliee, 08 September 2008 - 08:34 PM.

[Margot]

12 months is a little excessive.  The problem with returning to running is lack of pelvic floor strength.  If you return to early, this can delay the time it takes for the pelvic floor to recover and can later lead to incontinence problems later.  That is no fun when in the middle of a race!

After my first (July), I ran in the Noosa 5km fun run  (Sept).  I had trained a fair amount throughout the pregnancy, and swam rather than ran in the last 3 months.  

The main thing is not to start back too early, and to begin walking, then running.  You really have to listen to your body, because you will also be tired from feeding, and new baby routines.

Margot

[kermc]

Congratulations on your new baby!

Don't put any pressure on yourself this early. If you're breastfeeding the weight should start to come off on its own, and you will be needing all of your energy just for that. I found that my hips and legs just weren't up to anything more than a walk for about 4 months, I was doing some gentle weight training (with a trainer) from about 8 weeks. Being pregnant and giving birth puts a huge strain on your body, but so does actually caring for a baby.

My babe is 10 months and I'm just starting running again, I could have probably started (physically) at about 7 months but finding the time has been very challenging.

Good luck, you sound committed and I'm sure you'll get back there. If it makes you feel any better I don't feel like I lost *that* much fitness for having had the long break.

[Gentle Runner]

Hey Trick,

Congratulations!!!!!!! I'd be working on those pelvic floor muscles for six weeks and then see how you go.... 12 months has got to be a joke, right??

Do plenty of research on the internet. Lots of good advice out there (and I'm sure you can search out the good advice from the bad.)

Good luck!
Rachel

[Margot]

There is a fantastic group of physios at the Mater Hospital in Brisbane who specialise in strengthening and retraining pelvic floor muscles.  I think that to learn the basic pelvic floor skills for any mum has got to be on that list of "to do's"

Margot

[loubee]

OMG 12 months is crazy, maybe she meant 12 days   .

I had #3 in late May, was exercising at 10 days and had my first run after 3 weeks (which was just a wobbbly awful stumble really). I exercised right up until the birth which is why it was okay for me to resume so quickly but wouldn't recommend anything more than walking for 4-6 weeks if you weren't exercising. The relaxin stays in your body for some time, often for several months so you need to take it easy. I had a fast birth as you did and didn't suffer any trauma, except a slight shift in my pelvis which is only noticeable when I do situps. My feet, while they didn't change size did flatten out but have gone back to normal now.

If you have had any trouble with pelvic floor see a physio, they can ultrasound you doing your pelvice floor to make sure you are doing it correctly, was an eye opener for me. I have a really great physio who I saw during and after the pregnancy so would recommend you find someone who is familar in both sports and womens health.

I think redoing C25K is a great idea. Since I have started following a program I have found it easier to get out of the house and run rather than thinking about what I need to do or not do. And getting out of the house without the kids is absolute joy.

What is it about pregancy and the Colonel, everytime I saw KFC the car seemed to drive straight in.

Attached Files

•  SMA_Exercise_after_pregnancy.pdf   153.4K   3 downloads

Edited by loubee, 09 September 2008 - 12:06 AM.

[Trick]

Thanks for all the great advice everyone, I really appreciate it.  I'm pretty lucky that hubby is a runner and looks after the kids for three mornings a week so that I can get out there.  I think I will be looking into going to some classes up at the mater as suggested, definately don't want to be wetting my pants when I get older and I think having four kids has probably put a bit of a strain on those muscles.  I think after hearing from some women who have done it that I will revise my plan of running the Mother's day classic and just go for a walk run instead and make sure that I give my body a well earned break before I get back into running.  I had no idea that relaxin stayed in your body for so long after the birth.

Thanks to all for taking the time to respond.

[sook54]

Trick you are a legend! Fancy having time to think about running less than a week after giving birth to your 4th. Personally I waited 30 years but I don't recommend that

Seriously though take advice from experts and take it easy. But keep that goal in mind, and don't wait as long as I did!

[Trick]

Kyliee, on Sep 8 2008, 08:33 PM, said:

ETA: This might help...

Your Guide to Postpartum Running - Article

After reading the article above (thanks Kyliee) I waited 10 weeks and set out today for my first run.  I decided that I was just going to see how far I could go and didn't bother with the C25K.  

I did a 500m walk first to warm up.  It was at this point that I should have turned around to change my pants.  When putting them on I thought to myself, gee these seem loose now.  Instead of going home to change to a better fitting pair I pushed on and started my run.  About 100m down the road I had to pull the hairband out of my hair and use it to pull my pants in tighter to stop them from falling down while running.  

Once the pants were sorted out I set off again.  I thought I would just run until I thought I couldn't go any further.  I managed to fight those little demons telling me I couldn't breathe and that my legs were hurting for a whole 1.5kms before I began to walk.  I then walked the last 500m home.  All in all I did 2.5kms today which I'm totally stoked with.   I can't believe I managed to run 1.5kms without stopping.  Well I say run, but plod would definately be more accurate.

I'm now going to train to be able to do the Mothers' day classic next year with Cirque and Meezuki!

Thanks everyone for your advice and support.

[loubee]

Way to go Trick, good on you!  

Keep at it, nothing better than leaving the kids at home with Dad while you run off for a little bit of down time. I started following a program about 8 weeks after #3, it was great with a newborn as most days I couldn't think about what we were going to eat let alone what/where/how I was going to run, and I only have 3 Running partner also made running super enjoyable.

[Amjan]

I started running 8 days after I had my baby, which was too soon and not that comfy really. Stopped again for a few days and tried again, at which time it felt much better. I started with running and walking, and got back into my normal training routine after a few months. I had a really easy pregnancy (and no other children to look after!) though and ran the whole way through, so it was easier to get back to it.
I now feel like I am running slightly better than I ever have.

good luck training for the MDC!

[serena]

Good on ya Trick! I have found that I am running better, faster, longer after having 4 kids than I ever have before in my life, so when it feels like its getting tough out there, there's something to know
serena

[Trick]

Thanks everyone.  I only started running after baby nuber 3 so I definately am running better than any other time in my life. hehe

[Kyliee]

Go you!!! I was thinking about you the other day... wondering how you were going with #4. SOmeone I know just had their fourth and I was thinking of all the other people I knew with 4. It was a short list  
Glad to hear that your running is going well!

Cheers,
Kylie

[Faffenheim]

Congrats on you new bub Trick!

I was a big runner when I got pregnant with number 1. I ran until I reached 5 months and then spent the next 4 going to the loo...

I couldn't wait until the little munchkin was born so that I could get back int it, but, I made a big mistake and started running 3-4 weeks post-partum. Unfortunately, I ended up with some serious hip and knee problems. My physio and obstetrician told me that any cardio before 6 weeks post-partum is ill advised. But, I felt fine and started running anyway. Shame on me! As it turns out (or so I was told), that while breastfeeding your body maintains those loose ligaments. I can't think of any biological reason why this would happen (while pregnant your ligaments loosen to allow your belly to grow) but all I can say is that when I stopped breastfeeding, all the hip and knee problems disappeared... I have heard that your body can produce those relaxin hormones for 6 months after birth, I never followed this up but you could always ask your doctor/adviser what  evidence makes them suggest that you wait 12 months and then follow that up.

Good luck with it all!

[loubee]

Faffenheim, on Nov 22 2008, 09:34 PM, said:

Shame on me! As it turns out (or so I was told), that while breastfeeding your body maintains those loose ligaments. I can't think of any biological reason why this would happen (while pregnant your ligaments loosen to allow your belly to grow) but all I can say is that when I stopped breastfeeding, all the hip and knee problems disappeared... I have heard that your body can produce those relaxin hormones for 6 months after birth, I never followed this up but you could always ask your doctor/adviser what  evidence makes them suggest that you wait 12 months and then follow that up.

Good luck with it all!

My basic non medical understanding is that the relaxin remains in your body in part due to breastfeeding which is why your ligaments are loose and more receptive to injury. My physio is always soft when working on me due to the relaxin, massaging far softer than she would otherwise. That said she pulled out the needles on me today, acupuncture on my calves (plantar fascitis) and it really hurt   , still sore 12 hours later.

Another thing to be wary of is for some reason feet change during pregnancy; bigger; smaller and or your gait can change   which maybe why I'm suffering plantar as my neutral shoes may not be supporting my feet anymore!

[Trick]

Yep, I think I may have been a little premature in my running.  I've had a really niggling back ever since I went for my run last week.  I was going to go for another run today but I think with my back I might put it off a little while.  I've currently got my friends Wii Fit at home to try and I have to say I love it.  I know to running snobs (like my husband   ) the idea of running on the spot in front of the tv might seem ridiculous but the kids and I enjoy it.  Just need to convince the hubby to get me one now.