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You might be asking yourself, when can I run after giving birth?
Your body has changed dramatically.
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see to it you might pass these five checks before you hit the road.
Do you have any of these symptoms?
Is your body ready for impact?
Before launching back into running, its best to test your body with less impactful exercise.
Can you do each of these without pain, heaviness, dragging, or incontinence?
Assess whether you feel comfortable walking, swimming, or cycling to gauge your strengths and weaknesses.
Do some low-impact exercise for a good few weeks and regain some of your strength, suggests Brockwell.
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Are your key muscle groups strong enough?
Brockwell recommends starting a strength program from week one postpartum but keeping it super light in the beginning.
This could be gentle Pilates and bodyweight-only exercises like squats and lunges.
Weights can be added in gradually around three to six weeks.
(But if lifting weights is painful at all, then hold off a little longer.)
Are you rested enough?
Rest and sleep are imperative to recoveryyet a baby can lead to months of sleepless nights.
Women need to ask themselves whether they are having enough rest to meet the demands of running.
Also fueling well and hydrating well, says Brockwell.
Are you constantly dragging and feel like you need caffeine to function?
Then your body wont be able to handle the physical stress of running.
Sleep deprivation in athletes is associated with increased injury risk, lower general health, and increased stress.
Sleep loss can also reduce muscle repair following exercise.
Do you have the right gear?
If possible, get a personally-fitted sports bra that offers support rather than compression to increase comfort.
A growing range of maternal activewear brands likeSweat & Milksell supportive leggings and nursing tops.
Feet can grow during pregnancy, so your older shoes may no longer fit correctly.
Get advice on supportive footwear from a running shop.
Even for women who havent got symptoms, childbirth will still have been quite stressful to the body.
Gradually build up the amount of running youre doing with longer and longer intervals as your body feels ready.
And be sure to rehydrate properly (especially if youre breastfeeding).
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