Are You Ready to Run Postpartum? Here's 7 Tips to Perfect Your Form
"Should you run after having a baby?"
"How soon after birth is it safe?"
"My doctor cleared me, so I must be ready to sign up for my next half marathon, right?!"
If you asked yourself some of these questions in the recent past, check out these form tips and master them before increasing mileage or your pace! (Spoiler alert, it can take MONTHS before you're ready to move past slide #2!)
1. STOP! Before you even consider running, check yourself for diastasis, rib flare, glute clenching and pelvic floor weakness! Running is an advanced single-leg plyometric exercise- don't rush back into it.
2. Do one/both of your feet roll in? Strengthen your ankles and arches with single-leg slow balancing calf raises!
3. Do one/both of your knees collapse in? Incorporate more glue max strengthening exercises like hip hikes!
4. Do one/both of your hips drop? Incorporate more glue medius strengthening exercises like glute bridge marches and single leg squats (keeping your hips level!)!
5. Is your head pushed forward? Keep it in line with your spine, and don't let your chin tuck under or tip up!
6. Have a slight lean forward, keeping your ribs stacked over your hips, and try to strike the ground mid-foot.
7. Ease back into it! Get back to running only when your body is strong enough. Not sure if you're ready? Reach out to us!
Drea & Brit
We're sisters, moms, certified personal trainers and fitness instructors who specialize in postpartum fitness. We are passionate about building a community of health focused moms while also offering safe, fun, and effective fitness classes and personal training for postpartum women.