Easing back to running post-partum + Meal Plan Link Up

If you follow me on Instagram, you probably saw that I started slowing getting back to jogging this week (baby J’s 3rd week).  I had some questions about waiting until 6 weeks or how to know you’re ready, and wanted to briefly address that here.

The danger in sharing all of my workouts of course is the temptation to compare.  I realize many women do need to wait the 4-6 weeks post baby before getting back to running or other more intense workouts. Your doctor or midwife can probably give you a good idea of the timeline immediately after birth… a C-section or tearing will take much longer to heal.

Both of my births were natural without tearing and I was able to experiment with running by about 2.5 – 3 weeks.  The first “jog” this week was rocky- my core felt like I was shaking everything up and I just did 30 second bursts of very slow running.  I waited a few days and tried again.  This time, I felt great and jogged the whole 4 miles.  But again, my pace was a very slow jog. I couldn’t have run faster if I’d wanted to! But it’s a start and felt great to work up a sweat again.

A few things to watch out for being starting back to exercise:

  • Get the okay from your doctor or midwife to start very slowly
  • Make sure your bleeding has stopped
  • You should be comfortably walking, going up and down steps and generally feel good on your feet for at least a week prior to running
  • Begin similar to after a race, with a “reverse taper” – doing less than you did the last week or two of pregnancy and slowing adding to it
  • Pay attention to any sensations from your body- especially your core, hips, or pelvis as everything is still looser and stretched out (it takes months to get completely back to normal and it’s really important to take it easy and not risk injury)
  • Take lots of walking breaks and space out your runs every few days to give your body time to adjust and get stronger
  • Avoid ab specific exercises until closer to 6 weeks postpartum

The bottom line is that we’re all different and have to listen to our body and do what feels good.  Resting the full 6 weeks is a smart choice.  I am a little too antsy to do nothing, and thankfully, my body has appreciated the bit of movement! My workouts this week:

Sunday: 2 mile walk

Monday: 30 minute elliptical/strength combo (easing in with wall push-ups, walking lunges, squats, calf raises)

Tuesday: 3 mile walk alternating bursts of jogging

Wednesday: Used my pinterest strength board for this workout (two rounds was plenty!!)

Thursday: 4 mile jog (10 minute pace)

Friday: off

Saturday: 4 mile jog (9:30 pace)

Baby J 17 days old

17 days old- love this face!

 

Our meal plan- still pulling a bit from the freezer and drop off meals:

Sunday: Eggplant Ratatouille with white beans

Monday:  Crock pot black beans over rice

Black beans in the crock pot

Tuesday: Leftovers and/or meal from friends

Wednesday: Grilled chicken and veggie spring rolls with peanut sauce

Thursday: Nutty Noodles with tofu

Nutty Noodles

Friday: Leftovers

Saturday: Take out! I’m craving Vietnamese food.

I’m starting to work on cleaning my diet back up, after a few weeks of eating whatever anyone drops off or feed us.  In September, I’m hosting another Reset (whole foods challenge) with an emphasis on learning about our metabolism and I plan to join the group for accountability.  Details coming tomorrow!

[inlinkz_linkup id=435831 mode=1]

What’s your go to take out food?

How did you know your body was ready to ease into workouts post-baby?

 

29 thoughts on “Easing back to running post-partum + Meal Plan Link Up

  1. I recall my 6 week appt and getting the all clear for exercise but I wasn’t ready. I tried minimal stuff at home (sit-ups, strength stuff) but I knew I wasn’t up for it. I did have crazy tearing and really feel my body go back to totally normal for myself for several months. I think the fitness of keeping up with a baby and stroller walking was enough for me but as you say, everyone is different. I was also afraid of how exercise would affect my milk. I didn’t need another thing making my baby fussy lol. You are doing great btw!
    meredith @ The Cookie ChRUNicles recently posted..GF Oatmeal Raisin Chocolate Chip Protein BitesMy Profile

  2. You are doing a great job getting back into exercise and running! It’s great that you’re feeling well enough to do it and I’m sure it’s providing a little stress relief from the long days. I didn’t get back into any running or working out until months after my kids were born so I’m always impressed by those that can make it happen sooner.
    Michele @ paleorunningmomma recently posted..Italian Style Meatballs Over Garlic-Onion Sweet Potato NoodlesMy Profile

  3. That is great you are able to get back into exercise and fitness. Realistically I think the temptation to compare will always be there whether you are pregnant or not. I sometimes find myself comparing trivial things to others…we are all different and do things slightly different. Great advice!

  4. I remember my first run after giving birth. Such a weird feeling. I waited till my 6 week appt with my doctor for the o.k. to start running. Before then I really wasn’t ready and felt perfectly fine with walking and lower impact exercise. Everyone’s different so it’s important to listen to your own body and not compare. Which unfortunately, is easier said than done!
    Angela @ Happy Fit Mama recently posted..What’s for Dinner?My Profile

  5. It’s great that you are feeling so good! I did too much too soon with my second (signaled by heavy bleeding) but you are so in tune with your body, I’m sure you are doing what’s right for you. Plus, who could resist getting out in this amazing-for-August weather!
    Coco recently posted..The Parable Of The SowerMy Profile

  6. Despite every desire to do any form of exercise, I took the full 6 weeks off post C-section and then eased back.

    This time, if we do a repeat C-sec, I am considering hitting the treadmill for slow walks IF my body agrees and shows signs of health before 6 weeks. My hope is to return to swimming by 12 weeks.

    Anything before 6 weeks will be to help my mental health of our newborn + toddler + 2 parents who work from home reality all the while during rainy/windy season on the Washington coast when we cannot go outside for very often.
    Wendy recently posted..Images of Grace and GratitudeMy Profile

  7. These are great tips for post partum moms. And I just pinned the Peanutty Noodles. We make something similar and it is always so satisfying!

  8. Yay for running again! Working up a sweat is the part I love most about running, I think. I think 2-3 weeks was the worst part of my PP recovery for both kids, but I did have a lot of tearing and stitches so maybe that’s why. I’m glad you’re feeling so great!
    jan recently posted..Friendliest Crowd?My Profile

  9. Nice job getting back to your workouts! I would imagine that the most important thing is to listen to your body when it comes to getting back to working out.
    My go-to take out is Panera, but I I generally avoid doing take out at all and prefer to make my own stuff.
    Lisa @ Running Out Of Wine recently posted..Meal Plan and Prep 8/17/14My Profile

  10. Pingback: Sunday Meal Plan - Week #26 - Baby Doodah!

  11. Awww, looks like she’s got a smile already 🙂 I think everyone is different with birthing and some bounce back quicker than others. I’m assuming because you were very fit going into the last few weeks of your pregnancy, you would be able to run soon after the birth. Six weeks is probably just a “general” time frame advised as a median norm and as with any median number, one can go plus or minus 🙂 Glad to read you’re able to feel good running again!
    Christina recently posted..A long run in the rainMy Profile

  12. Hooray for running again!! I had to wait 6 weeks after having my 2nd because I lost a lot of blood and even after a transfusion still struggled a bit.
    Glad that you seem to be adjusting to everything that comes with having 2 kids!!
    Kim recently posted..Trying New Things (8/10-8/16)My Profile

  13. I am amazed at your ability to get back into running so quickly! I’m sure it has a lot to do with how active you stayed during pregnancy! I really hope to do a better job next time around! It was a slow, slow process for me after Eleanor was born!
    Joanna @Makingmine recently posted..#blogOmaha turns 1My Profile

  14. Yeah! Go you! I’m so glad you were able to get back into running so easily. The 2-week mark is when I tried, too, but I wasn’t able to run continuously until 3 weeks postpartum. It definitely is different for everyone. Now you can start marathon training! 😉
    Jen recently posted..NYCM training: week 5My Profile

  15. wow. i do hope the people who have been dropping off food don’t happen to read the last paragraph of this post.

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