11/03/2025
How I got back into running postpartum after clearance - What the last 13 months has looked like 🏃🏽♀️
📝 Following a program - I started with couch to 5km. Couch to 5km is a 6 week block, I repeated it twice (12 weeks), this allowed me to work at higher intensities the 2nd time around. I then progressed to more anaerobic capacity work at 2:1 & 1:1 work to rest ratios e.g 2mins on 1min off or 30s on 30s off.
📈 Being intentional with what running zones I am in for different sessions e.g interval sessions vs recovery runs. This is purely based off the zones that appear on my watch, not the most accurate data but enough to keep me on track.
💪🏽 All strength sessions for the week included core and upper back work. During pregnancy and postpartum we become very forward heavy with an increase in breast size, a pregnant puku followed by carrying/cradling baby. So making sure I was still improving my upper back and core strength for better posture helped with staying more upright and open while running.
✅ Staying consistent. Getting 3 runs and 2 strength sessions done each week as much as I could. Juggling being a mum very early on in your postpartum journey is hard not all weeks are going to be great. Not all sessions are going to feel amazing but also not all sessions are going to feel bad either!
🛺 Running while pushing the pram! The added resistance of pushing Bub for the last 13 months has added an extra challenge to running but one that has been extremely helpful. While running with the pram feels normal now, running without the pram feels like a breeze!
🥅 Setting a goal. My goal was to be able to complete Hyrox without stopping at all on the running or at any time I was completing stations. At 7months PP and 4 months of being back to running, we made it happen!
Feeling more and more like myself again!
If you are wanting to get back to running after having Bub and don’t know where to start, send me a DM, I’d love to help you get started. Let’s chat! 💕
