Postpartum Running Project

I asked my experts for final thoughts on postpartum running and here's what they said: Source: Winnipeg Free Press Gina:  If you really love running/sport/exercise, somehow you find a way to do this. It looks so different to everyone and is not comparable at all! Some women have an amazing pregnancy and can train close to their previous level, while others require rest. Some women have great pregnancies and poor recoveries, or vise versa.  Over time, you learn how to implement your sport with your family life, and it becomes part of the dynamic… and this is the best part. Spousal and family support is huge in keeping with your sport.  This might look like: running with the dogs and the stroller, having husband bike with the bike-carrier beside you, running to the beach to meet your family there after a long run, picking races with family elements to it, doing exercises with the kids, etc.  I think you are most successful and have the most enjoyment with running throu...

Photo Source: Freepik.com I asked the experts what their biggest challenges have been in running post-childbirth: Becky:  The biggest challenge was wanting to run before my body was ready and wanting to return to my old training schedule and mileage. Six weeks postpartum is a general guideline that actually doesn't reflect most women's healing time, especially for running. If I would have known and taken the pre-assessment for running readiness, my body would have failed.  I didn't know at the time. The second biggest challenge is time.  Jackie: My body looking and feeling like a pile of mashed potatoes. I had a ridiculous milk supply so I was constantly engorged. Had to pump even after nursing. I would have to pump before I ran most times just to lessen the load of weight I was carrying around on my chest. Finding the time was also tough. So use to just going out and working out with zero time frame involved. I always run during [baby's] naps on the treadmill (and st...

Photo Source: www.everydayhealth.com Part 1 Did you experience any pain or discomfort when you started to run again? Gina:  Yes!! Discomfort... not pain.  Pelvic instability and related pain.  Pulling sensations around C-section scar.  Lower back soreness from loss of core/back strength. Cathy:  Again, I just listened to my body. Some days I could get in an hour, some early days, 10 mins was all [I could do]. Becky:  When I started running in postpartum, I experienced mild pain-discomfort in my pelvic floor.  I would also have discomfort in this area a couple hours after running.  Jackie: My incision was definitely tender for a while after but I did a lot of massages and cupping on my incision to help with recovery.   Darolyn: Started seeing a Pelvic-floor specialist and would highly recommend doing the same. Part 2 Many runners will incorporate strength training into their workout routine to help prevent injury. I reached out ...

Photo Source: Vectorstock.com Part 1:  How long did you wait after childbirth to try running again? Gina:  Both deliveries were C-sections.  Healthcare providers said to wait 4-6 weeks, so I waited exactly 4 weeks to the day. I started with walk/runs. Cathy:  I was running within the 1st week after giving birth to all my kids. Jackie: I started running 4 miles a day on a treadmill at 3 weeks postpartum. Becky:  I ran for the first time around 10 weeks postpartum. Reesa: I ran home from the hospital after each of my children were born. (!!!!) What the internet says:  Wait 6 weeks/Get approved by your doctor first. (Lindberg, 2021) My reflection: Most healthcare providers say to wait 4-6 weeks. I don't think this is something that we need to rush into. Listen to your body! Part 2 How soon after your child was born, did you race again? Cathy: My first race after child 1 was I think a half marathon 11 months later. I ran a PB and a full [marathon] 3 months afte...

Is it possible to train/race while breastfeeding? Source: www.freepik.com What the internet says:  Yes, it is possible, there are some factors to keep in mind:  Pump before you run You need to eat more Buy a new sports bra Stay hydrated You'll be tired because of hormones and lack of sleep Have a milk stash ready to go Don't push yourself too hard (Carter, 2018) What my friends say: Gina:  Yes, with both kiddos until they started taking full solid foods. 1 st  kiddo was around 11 months until fully weaned.  2 nd  kiddo was about 7-8 months until fully weaned. Becky:  I breastfed and trained for six months.  Cathy: I breastfed my son on the start line of the Las Vegas Marathon. I found hydration and nutrition were extra important while training and  breastfeeding. Jackie: I breastfed until 8.5 months, slowly weaned by using my freezer stash of milk. Fully stopped pumping at 9 months (only pumped when I felt like I needed to) and now [the ...

Photo Source: Freepik.com So far (as of week 30), I have been able to continue running 5-6 days a week throughout pregnancy. I'm wondering how much longer I'll be able to continue. How far into pregnancy were you able to continue running? Jaclyn (Jackie): I ended up having a breech baby. Therefore I had a scheduled c-section at 39 weeks pregnant. I ran 5 miles the day before. I was lucky enough to not have any pressure down below, but instead, it always felt like she was trying to get out through my ribs. Rebecca (Becky):    I was able to run for 38 weeks at a very reduced speed and mileage.  Gina:  1 st   pregnancy 2 weeks until the due date,  2 nd   pregnancy 4 weeks until the due date.  “Running” is used loosely, in my mind I felt fast, it probably looked like I was speed walking.  Used pelvic support to offload baby tummy. Cathy:  I was lucky in that I was able to run all the way through each of my 3 pregnancies. My first 1 was ...

To create my running program, I will be doing research online, as well as interviewing several people who I consider "experts" in the field of postpartum running. These people are all high-level runners who have mothered one or more children and then transitioned back to training and racing competitively. I know most of these ladies through training and racing at the University of Manitoba from 2007 - 2013.  Interviewing experts is essential in this project since I have never had a chance to have these experiences myself. Although I consider myself an experienced runner, pregnancy, and motherhood will be completely new experiences for me. I hope to be able to learn from the experiences of my friends to create a more educated perspective for postpartum running. In our PBDE courses we have spoken with educators from many different project-based schools, including High Tech High, Propel, Inquiry Hub, Met School, and Big Picture Schools. In Jal Mehta and Sarah Fine's 2019 boo...