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
Thursday: 4 mile jog (10 minute pace)
Saturday: 4 mile jog (9:30 pace)
Our meal plan- still pulling a bit from the freezer and drop off meals:
Monday: Crock pot black beans over rice
Tuesday: Leftovers and/or meal from friends
Wednesday: Grilled chicken and veggie spring rolls with peanut sauce
Thursday: Nutty Noodles with tofu
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!
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What’s your go to take out food?
How did you know your body was ready to ease into workouts post-baby?