Back to Running Postpartum: Where I Started
My journey back to running postpartum has not gone as smoothly as I had wanted. Once returning to work at the beginning of the year, around 8 weeks postpartum, I struggled to find time to run, work, be present for my little girls, and not be exhausted. I would start to walk/jog again and have to stop because my schedule or my body was not tolerating it well.
Once February hit around 12 weeks postpartum, I finally felt like I was in a good place mentally and physically to resume my journey back to running postpartum. I started with biking and walk/jogging 2-3 times per week gradually building to 3-4 times a week over the course of the month.
How I Built from a Walk/Jog to a Mile
I have built from running one minute at a time followed by a 4-minute walk repeating it 4-6 times for a session to completing my first nonstop running mile postpartum in 8:37 yesterday while running alongside a co-worker at lunch. We were talking throughout the entire mile so it was not particularly easy as I was rather short of breath, but it felt SO good to run continuously for once. I felt such a rush after the run. I was almost giddy. I am so excited to return to running!
Not to mention, I haven’t leaked while running in over two weeks! I am almost shocked. I have been rather diligent with my pelvic floor physical therapy (PF PT) postpartum this time around because as I built in more mileage after my first pregnancy, I kept having to deal with incontinence, or leaking, issues.
I went to PF PT after my first pregnancy, but I did not keep up with my exercises too often and once being discharged from PF PT I rarely completed my exercises. So this time around, I am making sure to make the time to complete my exercises and am being very patient with my return to running to allow my PF and other muscles to heal as my journey back to running postpartum progresses.
If you are looking to get back into running, especially postpartum follow this link or click below to get my FREE postpartum guide for return to running.
Lessons Learned after my First Pregnancy
After my first, I was so headstrong about getting back to running as soon as possible that I ignored leaking and was lazy with my exercises, even as a physical therapist, imagine that!
I also had a lot more going on after my first pregnancy, as my husband was away completing training with the military until we were stationed in Colorado when I was 5 months postpartum.
I often felt that between taking care of my daughter and working all of my energy was consumed. I rarely had time to run and when I did, my firstborn would often be found in the stroller along with me because there was nowhere else for her to go. I am not complaining, we made it; but it’s weird to look back on that time to see how consumed I was with working, taking care of my firstborn, and trying to be happy for her when on the inside all I wanted was for my husband to be there. It was an emotional rollercoaster and forcing myself to get back to running helped me maintain what little sanity I had left in the remaining months before we were reunited as a family of three. I would not have made it through that time without some key people including my best friend, my parents, and in-laws, along with a co-worker who watched my little girl in her office while I worked and allowed me to cry and vent to her constantly.
Applying Lessons Learned This Time Around
This time around, I have the support of my husband and best friend to help with the kiddos when needed so I can complete exercises, relax, or go for a quick run.
Another factor in my renewed patience with my journey back to running postpartum is my goals. After talking with my husband, we decided that we will not be trying for another baby until our oldest is out of daycare and in kindergarten. For one, daycare, especially for two babies, is very expensive and to include a third would be too much. Secondly, I really want to get back to competitive running.
When I got pregnant with our first, I was running 7 days a week, lifting, and training hard to run competitively. To put it in perspective, 5 weeks before I found out I was pregnant, I had run a paced time trial in 18:49 on the track. I was very fit and had not planned to stop running competitively for some time, but having kids changed that trajectory.
So I hope to return to competitive running in 2023. I have big goals for my return to running postpartum and I know that to achieve those goals, I need to be patient now in order to grow a strong foundation to carry me forward to fast times.
I have decided that my first race on my journey back to running postpartum is going to be the Bolder Boulder 10k in May 2023. I have 13 weeks to get ready. The race will be at altitude but will serve as a great starting point in my goal to return to running another sub-3 marathon. I have my eyes set on Houston 2024 for my first shot at a fast marathon in my journey back to running postpartum. The Houston marathon is home to my current marathon PR from Houston 2019 when I ran 2:55:29 placing second in my age division.
I know this is a lofty goal, but I am a firm believer in speaking goals into existence and allowing others to help hold me accountable to those goals. It’s going to be a long journey, but I am more than ready for the grind!
How Can I Help You?
Does anyone else have some lofty 2023-2024 running goals?
What are they?
Do you want help?
I am a USA track and field level 1 coach with an extensive history of running. I would love to help you achieve your goals. I have experience in running postpartum along with a history of competing collegiately in cross country, indoor and outdoor track, and competing post-collegiately in track and road races including distances from the 5k up to marathons.
Let’s work together to meet your goals!
Inquiries email – alisn@runningrizzo.com
