Pregnancy and Running: The evidence based information that you need
Are you eager to get back into running?
Running during pregnancy and postpartum can be daunting. Shockingly, only 31% of women seek advice, leading nearly 50% to stop running during pregnancy, and one in four not to return after childbirth. We hope this information helps you avoid these statistics, as we understand how important running is to you.
A global team of 118 professionals has gathered the latest evidence to guide your return to running. Here's what they recommend:
Have the following key areas assessed by a healthcare professional (e.g., Physiotherapist):
Pelvic floor health
Lumbopelvic strength
Lower limb strength
Plyometric capacity (e.g., hopping and jumping)
Balance
Discuss your running gear:
Proper shoes
Adequate breast support
Compression garments (if needed)
Intravaginal support items (if needed)
Psychological Readiness?:
Assess your training history, current capacity, running goals, and training preferences to ensure a safe return.
Timeline for Returning to Running:
85.5% of professionals agree you can start running after 3 weeks postpartum, provided any birth injury is fully healed.
Given the complexity of the postpartum experience, involving a multidisciplinary team, including a Physiotherapist, is recommended when possible. Education on a gradual return-to-run plan is crucial.
At Kinetic Sports Physiotherapy, our expert team can guide your return-to-running plan. With a spacious facility and equipment for strength, conditioning, and Pilates, we’ll help you build the necessary strength, technique, and graded program for a safe and successful return to running.
We look forward to helping you get back to doing what you love!
References
Christopher, S. M., Donnelly, G., Brockwell, E., Bo, K., Davenport, M. H., De Vivo, M., … & Deering, R. E. (2023). Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2023/12/26/bjsports-2023-107489.abstract?casa_token=BjiWVXZuy_YAAAAA:1mtV8GGwOFjnYz2AIyGUaJBFWiki4JdomSUQp7k-lGW8BPEg8UX9PII8CZhM8ZIlfar1xDAXJLY
Deering, R. E., Donnelly, G. M., Brockwell, E., Bo, K., Davenport, M. H., De Vivo, M., … & Christopher, S. M. (2024). Clinical and exercise professional opinion on designing a postpartum return-to-running training programme: an international Delphi study and consensus statement. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2024/01/08/bjsports-2023-107490.abstract?casa_token=MfPLJYWpGi8AAAAA:NmZqzkFfXOo_8KxG7pfLkTEJLFaxcOueqHUXDJQ_YKbc33Nogb-ClKsZe–H_NgG9Tg3gPGY_xw