Getting back into running after having a baby is, for some mums, an important way to regain a sense of self. Whether you were an avid runner before you had your baby, or whether it’s entirely new to you, running (and exercising in general) doesn’t need to be a thing of the past.
Exercising after pregnancy and childbirth will benefit you both physically and mentally. Not only will regular exercise help you to strengthen and tone your body, but it will also help you to feel energised, relieve stress, and boost your mood. Lacing up those trainers can bring so many benefits, and it’s something you can enjoy WITH your baby, so why not give it a try?
Before you get started
There are a few things to consider before you embark on your running adventures…
First, it is important to consider that the NHS recommends waiting until you have had your 6-week postnatal check before returning to any high-impact exercise, such as running. Everyone is different, and every pregnancy and birth is unique. It is important to ensure that the time is right for you. How much exercise you did before and during your pregnancy will most likely effect when your body is ready to return, as will the type of birth you had. A caesarean section may result in a longer recovery time, for example. Only start exercising once your body is ready, listen to your body and be kind to yourself.
Working out with your baby
A fantastic way to get back into an effective fitness routine is to workout with your baby. Running with your baby can be great fun for you both and saves the need for childcare!
Please note that it is recommended that you wait until your baby is at least six months old before you start running with them in a buggy. It is important that babies are strong enough to withstand the extra jolts and jiggles that come with the higher impact of running/jogging. Babies must have the necessary neck strength and head control. Before beginning your adventures with your new running buddy, it would be advisable to seek the approval of a doctor or health visitor first.
Get kitted out
It is strongly advised that you only run with your little one in an appropriate running buggy. There are a number of specifications required to ensure that your child is kept safe whilst on the move:
- Running buggies have three large wheels for stability and control.
- A lockable front wheel is recommended to reduce the chance of the wheel spinning and locking, causing you to crash.
- The tyres on a running buggy are generally air-filled to increase suspension.
- Adequate rear suspension is important to ensure that your co-pilot’s ride is comfortable, and minimises bumps and jolts.
- A 5-point harness is required for the safe restraint of your precious cargo.
- Additional safety features include a wrist strap and hand brake to prevent your buggy from running away from you. This is important should you pick up too much speed, stumble, or find yourself on a steep hill!
(Please always check the specific manufacturer’s safety guidelines for your buggy before using it).
Plan your run
If you want a successful run, timing will be of the essence. You want baby to enjoy their outing as much as you, so plan your run to suit them and be prepared to be flexible.
With older children/toddlers, try and include them. Talk to them about what you can see, or play a game of ‘I Spy’. You may find that the motion of the buggy helps them to sleep, and so a nap time run may be a great way to fit it into your day. Remember to pack some essentials whilst you’re out – nappies, drinks, snacks. And check the weather before you leave, to ensure your little one is safe from the sun or not likely to get cold.
Planning your route will also be key to a successful and enjoyable trip. The smoother the surface, the better (for both of you!). Trails are fantastic to explore but be sure that there aren’t any stiles or impassable gates that’ll cause you problems.
Be kind to yourself
Don’t be disappointed if your first buggy running experiences feel completely different to your pre-pregnancy runs. Not only has your body gone through significant changes, running with a buggy is a completely different experience to running solo.
Despite a running buggy being lightweight, the combined weight of the buggy, your baby, and any extra cargo is going to add significant resistance. Pushing a buggy whilst running is great for building additional strength and endurance. Allow yourself a slower run, especially as you get used to running again. You will be adapting your style to accommodate your new passenger. Most importantly, be kind to your body.
Once you have established that you are physically ready, baby is strong enough and that you have the appropriate equipment, get out there and enjoy the thrills of running with baby!
