Imke Oelerich 
My way back to my first running steps after the birth of our daughter and a few tips for anyone who still has this journey ahead of them.
A pregnancy of just under 10 months can be very similar to training for a running race
Nevertheless, in my opinion, childbirth can only be compared to a race to a limited extent. Your body takes over, you don’t have any mileage information, you don’t know when the finish line is actually coming and you can’t reduce the intensity at will. For me, it was the hardest race I’ve ever done and the most wonderful at the same time. However, once the “race” is over, you can’t rest on your laurels. From one moment to the next, you are responsible for keeping a tiny human alive while trying to physically recover from the birth and emotionally process these wonderful events. What can a new mother expect when the hustle and bustle of the first few weeks has subsided and she wants to slowly find a training routine again? I’ll tell you about my experiences and give you a few tips for the journey from birth to your first running steps.
During pregnancy, the uterus expands – it presses against the abdominal muscles, causing them to separate and lose tension, while the weight of the growing baby increases the strain on the pelvic floor. During a natural birth, as I was able to experience, the pelvic floor muscles are once again under a lot of strain and need time to heal. You really have to look at it like an injury that has to be followed by a healing and rebuilding process. That takes time.
These and other changes weaken our inner center and can cause symptoms such as pain in the lower back, hips or pelvis. Many people assume that the running movement starts with the feet and ankles and runs up the chain. However, a large part of the running movement depends crucially on the stability of the core and pelvis. So for me, the first step back into running training began with finding my inner center.
After spending the first two weeks after the birth with lots of cuddling and relaxed walks, I was able to start with light postnatal exercises after consulting my midwife.
This was more about breathing exercises, which served to stimulate the deep abdominal and pelvic floor muscles. I was also able to go for longer walks after two weeks.
After just under four weeks, I started with light “low impact” endurance training.
The walks became walking sessions and I started cycling. Three to four times a week, 30-60 minutes of easy “pedaling” on the home trainer. Of course, I would have much preferred to be out in the fresh air, but I wanted to stay close to our daughter and could stop at any time if I didn’t feel well. I also intensified my core training without putting too much strain on my abdominal muscles.
After eight weeks, I felt ready to start running training.
I wanted to know whether my muscles had regenerated enough to withstand the strain and whether everything had healed after the birth (albeit completely naturally and without any major tears or injuries).
After my gynecologist assured me that from her point of view there was nothing wrong with a gentle introduction to running training, I did the following exercises, which I wanted to do without pain and problems:
Anspannung der Beckenbodenmuskultur
- 10x fast contractions
- 12x 6-8 seconds maximum voluntary contraction
- 60 seconds submaximal (30-50%) contraction
Laufspezifische Übungen
- 30min power walking
- Jog on the spot for 1 min
- Jump on the spot for 1 min
- 10 running jumps
- 1 min one-legged stand on the balance pad
- 10x (per side) one-legged squats
- 10 lunges per side
When I was able to do all the exercises without any problems, I slowly started running training. The first runs consisted of a combination of walking and running. I have now completed six running sessions and am incredibly pleased that I can put one step in front of the other without any problems.
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For new moms who love to run, the time after giving birth can be a test of patience. Perhaps my tips for this phase will help you:
Stay positive
The first few days and weeks after giving birth, you may well feel like a wreck. It’s a physically and emotionally exhausting time and you feel like there are never enough hours in the day. You may even have a special role model. Perhaps an athlete who was particularly fit during pregnancy and after giving birth. That’s good too. But it can also cause pressure. No two pregnancies or births are the same. You, your body and your baby determine how quickly you can recover and start running. Try to replace the negative thoughts with positive ones. It’s a wonderful time that you should enjoy to the full!
Be flexible
Regardless of whether you breastfeed or bottle feed. In the first few weeks, little babies don’t yet have a set rhythm. In my case, training sessions were constantly postponed by 30-60 minutes if the little one decided to be hungry or had a full diaper shortly before the start.
Strengthen your core
Core strength training should be and remain an integral part of your training routine, as your core is weakened after pregnancy and childbirth. This way you can prevent imbalances and potential overloading. For example, you can always finish your running training with a few specific strength exercises.
Start slowly
Even if you were able to train throughout your pregnancy, you will have reduced your training at some point and taken a break for a few weeks after the birth. I stopped running 10 weeks before the birth and started again 8 weeks after the birth. After 18 weeks off running, the first running sessions should be humane in terms of both speed and distance. I started with 30 minutes, which I filled with 10x 1-minute walks + 2-minute runs. You can gradually increase the distance and intensity. This way you avoid overloading yourself and have much more fun.
Always pay attention to your pelvic floor
No matter how long ago you gave birth, always pay attention to your pelvic floor muscles. Jumping strains, such as running, can further weaken the pelvic floor, which can lead to a variety of problems. These problems can range from occasional urine leakage to organ prolapse. Incorporate pelvic floor exercises into your daily routine and try to consciously tighten these muscle groups during all training sessions.
Look for a good sports bra
Invest in a good sports bra. Especially if, like me, you want to breastfeed your baby, you can benefit from a good sports bra.
#ThisIsForMe
I know that my body has to do a lot during pregnancy, during childbirth and also now during breastfeeding. That’s why it’s completely natural that it doesn’t feel easy to start training and some sessions are even difficult. I try to enjoy this process and every running session as much as I can and try to focus on the positives and the milestones. It is worth it.
* Book tip and source: “Healthy and Quick & Everything Fit – A Step by Step Guide to Exercise After Pregnancy” by Christiane A. Iverson
#ThisIsForMe
I know that my body has to do a lot during pregnancy, during childbirth and also now during breastfeeding. That’s why it’s completely natural that it doesn’t feel easy to start training and some sessions are even difficult. I try to enjoy this process and every running session as much as I can and try to focus on the positives and the milestones. It is worth it.
* Book tip and source: “Healthy and Quick & Everything Fit – A Step by Step Guide to Exercise After Pregnancy” by Christiane A. Iverson
#ThisIsForMe
I know that my body has to do a lot during pregnancy, during childbirth and also now during breastfeeding. That’s why it’s completely natural that it doesn’t feel easy to start training and some sessions are even difficult. I try to enjoy this process and every running session as much as I can and try to focus on the positives and the milestones. It is worth it.
* Book tip and source: “Healthy and Quick & Everything Fit – A Step by Step Guide to Exercise After Pregnancy” by Christiane A. Iverson
#ThisIsForMe
I know that my body has to do a lot during pregnancy, during childbirth and also now during breastfeeding. That’s why it’s completely natural that it doesn’t feel easy to start training and some sessions are even difficult. I try to enjoy this process and every running session as much as I can and try to focus on the positives and the milestones. It is worth it.
* Book tip and source: “Healthy and Quick & Everything Fit – A Step by Step Guide to Exercise After Pregnancy” by Christiane A. Iverson
