Endurance - you need to rebuild your endurance since giving birth so don't be afraid to start slow. Try working up to 30 minutes of brisk walking to make sure your body is ready for the impact.
Nurse/Pump First - nothing is more uncomfortable (or embarrassing) than jogging with heavy breasts full of milk. By nursing or pumping before you run, you'll lessen the likelihood of leaks and discomfort while pounding the pavement.
Use the Bathroom! - Incontinence happens after delivery, depending on the amount of vaginal tearing. Going to the bathroom before you leave the house will give your body enough time to run before nature calls again.
Stretch - Take caution with your muscles. Throughout pregnancy and afterward, your body secretes hormones that help to relax your ligament's musculoskeletal structure. This hormone may make you feel more limber you actually are, so stretch as a precaution to protect yourself from injury.
Running can seem like a daunting task after giving birth, but it is one of the most effective workouts for weight loss and endurance. It is also (virtually) free, gets you outdoors, and paired with a good jogging stroller it becomes a mommy-and-me activity. Whether you decide to train with a stroller or take a run while baby is napping, here are some guidelines to help get you motivated for your goal, be it a 5k, 10k, marathon, or a jog around the block that won’t leave you winded.
Shoes - getting the right running shoes for your feet makes a world of difference. Consider your stance, arch, and foot width when purchasing a new pair of shoes, and remember: a good pair of running shoes should only last 200-300 miles before you replace them.
Gear - Investing in performance tops and bottoms will significantly cut down on chafing, while keeping you cool and dry while you're sweating off the pounds. Hat, sunglasses (that don't pinch the bridge of your nose), sweat-proof sunblock, and a good playlist also help you go the distance. Note: a good sports bra post-pregnancy will keep you more than comfortable, especially if you're breast feeding.
Hydration - Pre- and post-run, hydrating with electrolytes is essential for normal functions of your cells and organs. Especially post-partum, keeping your body balanced will help maintain your energy level during and after workouts. PowerAde and Gatorade are mainstay choices, but a healthier alternative is non-flavored coconut water, which has 3 times the potassium of a banana.
Eats - Whether it's oatmeal, a fruit smoothie, or a piece of toast and peanut butter, try to eat 30-60 minutes before running. Eating something protein-rich after your run will also boost recovery of your muscles and joints.
Warm-Up/Stretch - Warm up with a good paced walk for 5 minutes before you run and wait to stretch out your muscles until after your workout. This will help keep you limber and save you from over-stretching and over-exerting your muscles pre-run.
Training Schedule - If you are leaning towards a goal of completing a specific running distance, follow these links to read up on how to train: 5k, 10k and Marathon. Use Map My Run to create routes near your home.
Run for a cause! Pick a charity event to run for to raise money for something you believe in!
Train To Run
Nurse/Pump First - nothing is more uncomfortable (or embarrassing) than jogging with heavy breasts full of milk. By nursing or pumping before you run, you'll lessen the likelihood of leaks and discomfort while pounding the pavement.
Use the Bathroom! - Incontinence happens after delivery, depending on the amount of vaginal tearing. Going to the bathroom before you leave the house will give your body enough time to run before nature calls again.
Stretch - Take caution with your muscles. Throughout pregnancy and afterward, your body secretes hormones that help to relax your ligament's musculoskeletal structure. This hormone may make you feel more limber you actually are, so stretch as a precaution to protect yourself from injury.
Running can seem like a daunting task after giving birth, but it is one of the most effective workouts for weight loss and endurance. It is also (virtually) free, gets you outdoors, and paired with a good jogging stroller it becomes a mommy-and-me activity. Whether you decide to train with a stroller or take a run while baby is napping, here are some guidelines to help get you motivated for your goal, be it a 5k, 10k, marathon, or a jog around the block that won’t leave you winded.
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