I've had two babies and getting back to running after pregnancy is probably one of the hardest things post-pregnancy. I just had a baby 9 months ago. So, this is all still very fresh on my brain. I think with all things running you have to be patient and trust the process.
I started running again about 5 week after giving birth. I didn't have a c-section, so didn't have the same recovery period as someone that has a c-section. Below is my progression week-by-week for 8 weeks, I think the best part of coming back to running after being injured or pregnant is that the gains do come quickly! You can see by week four I was clocking in sub 10min/mile and by week eight I was doing sub 9 min/miles.
This wasn't a plan that I had pre-written but feel free to use it if you are looking for an 8 week plan. I went mostly by feel and took days off whenever I felt a little sore. I do remember the first few weeks my knees were hurting pretty bad due to the relaxin hormone still circulating through my veins. Check out the progression below:
Week 1
- Run #1 = 11:07/mile
- Run #2 = 10:43/mile
Week 2
- Run #3 - 10:20/mile
- Run #4 - 10:07/mile
- Run #5 - 10:09/mile
Week 3
- Run #6 - 10:32/mile
- Run #7 - 10:00/mile
- Run #8 - 9:31/mile
- Run #9 - 9:27/mile
Week 4
- Run #10 - 9:00/mile
Week 5
- Run #11 - 9:19/mile
- Run #12 - 9:02/mile
- Run #13 - 9:36/mile
- Run #14 - 9:31/mile
Week 6
- Run #15 - 8:55/mile
- Run #16 - 8:59/mile
- Run #17 - 8:58/mile
- Run #18 - 9:34/mile
- Run #19 - 9:07/mile
Week 7
- Run #20 - 9:27/mile
- Run #21 - 9:09/mile
- Run #22 - 9:23/mile
- Run #23 - 9:00/mile
- Run #24 - 8:33/mile
Week 8
- Run #25 - 8:45/mile
- Run #26 - 8:55/mile
Congrats!
My wife do the same thing. After she gave birth and take 40 days off, she return to running and weight lifting. She hasn't stop since then.
Greetings from Mexico.
Posted using Partiko Android
Nice Job beautiful mom. It is always good to get back in shape after pregnancy and childbirth. keep it up
Such a sweet photo! Love seeing fit mamas doing their thing. Looking forward to seeing more about your training. Good luck!
Congratulations @nizzlehead! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :
You can view your badges on your Steem Board and compare to others on the Steem Ranking
If you no longer want to receive notifications, reply to this comment with the word
STOPDo not miss the last post from @steemitboard:
Vote for @Steemitboard as a witness to get one more award and increased upvotes!
I've given birth to three children and getting back after birth has not been the hardest part for me. It's when I got back to working full time combined with sleep deprivation that has made me pause my running for a while. But everything sorts itself out eventually. :)
That part is hard too! I found that to more mentally/emotionally taxing then physically taxing though. I still feel sad that I don't get the snuggles all day long when I'm at work. Everything does eventually even itself out! My six year old is very independent and doesn't need me very much at all anymore. In fact, she doesn't really like it when I pick her up from after school care. She wants to keep playing with her friends rather than go home with me!