Starting to exercise after giving birth

Running after you've given birth can help improve your energy levels and give you some time to yourself. But it’s important to start running only when you’re healthy enough to do so. 

Some new mothers find that running soon after giving birth is really tough on their muscles and ligaments. There are also stories of breast milk tasting different after exercise.

Depending on your delivery and recovery time, your doctor might recommend a total break from running. But through a combination of listening to your doctor and your own body, you can get a good idea of when you’re ready to start running again.

Once you’re given the all-clear to start running, here are a few tips to help you get back to your normal performance levels.

Running shouldn’t be a chore. Remembering why you enjoy running is the best motivator for starting up again. Even though you’re probably exhausted, you might find that having some time to yourself and exercising again actually makes you feel more energetic.

Getting to a gym can be a good starting place. The treadmill is softer on your knee and ankle joints, plus there are other machines that can help you improve your overall fitness. Some gyms even offer childcare, which can really help you when you first start running again.

Don’t expect quick results, and don’t feel disheartened if your performances are lower than before you gave birth. Every new mother recovers at a different speed, so it’s important to listen to your body when you exercise. Start out with short, gentle jogs that get your body used to running again.

With a new baby, your old running schedule probably isn’t feasible anymore. But it’s still possible to fit in runs. If you plan your runs for certain times, you can make sure that childcare is taken care of when you’re out. 

Nutrition and hydration are more important than ever. Make sure you drink enough water while you’re running. Also, you’ll probably be eating more than you did before – if you’re breastfeeding, you’ll need 500 extra calories every day.

Running buggies allow you to push your baby along and run at the same time. It’s a great way to get back into running and you also get some quality time with your new baby too.

Training for an upcoming race can give you a great reason to get back into running. With MY ASICS, you can set yourself a target time and get a customised training plan that eases you back into running.