Becoming a parent changes everything — your priorities, your schedule, even how you view self-care. For many new mums, running often takes a backseat to sleepless nights and feeding schedules. But when the time feels right, returning to your running routine can be an empowering way to reclaim a sense of balance and well-being. This guide will help you ease back into running after having kids, one step at a time.
Step 1: Start With a Positive Mindset
One of the major obstacles faced by new parents trying to return to running is the mental hurdle. It’s normal to have concerns about the time versus benefit balance or the impacts on your body. It is important to counteract these concerns with a positive mindset. Remind yourself about the benefits of running, such as increased energy levels, better mood, and a healthier body, which will help you face the challenges of parenthood. Accept that the pace and methods of your running routine might change, but it’s all about embracing those changes and remaining flexible.
Step 2: Invest In Running Clothes
As a mum, efficiency becomes essential — every minute counts. Having your running gear ready to go can make it easier to fit exercise into a busy day and remove one more barrier to getting out the door. Invest in running shoes that provide comfort and support, and choose running clothes for women that are both practical and comfortable. A supportive sports bra, soft leggings or running shorts, and breathable layers for changing weather can make a big difference in how you feel during a run.
If you have a baby or toddler, consider a sturdy jogging pram designed for running. It allows you to bring your little one along safely, so you can stay active without needing to arrange childcare every time you want to go for a jog.
Step 3: Create a Gradual Plan
Jumping straight back into your old running routine might not be the best idea. After giving birth, your body needs time to heal, rebuild strength, and adjust to new demands. Start with gentle movement — walking, light jogging, or short intervals — and increase your pace and distance gradually as your confidence and stamina grow.
Remember, it’s about figuring out the best way to get and stay in shape for you, not about comparing your progress to anyone else’s. Every mum’s recovery journey is unique. Including some strength training can also help rebuild your core and pelvic muscles, giving you a stronger foundation for your return to running.
Step 4: Schedule Your Runs
Scheduling your runs is another important aspect of resuming your routine. Incorporate your running time into your daily schedule. Look for the time of the day when your baby is generally sleeping or is busy with another activity.
Your partner’s schedule and support play a key role here. Discussing and delineating roles with your partner to make time for both parents’ workouts can be potentially beneficial.
Step 5: Listen to Your Body
Listening to your body is key. Don’t overexert and pay attention to any discomfort or pain during or after a run. If you feel excessively tired, adjust your running schedule or pace accordingly. Also, consult a doctor before starting any exercise routine post-childbirth, ensuring that your body is ready for it.
Step 6: Be Patient and Persist
Of paramount importance is understanding that it will take time to return to your pre-pregnancy fitness levels. Don’t get disheartened if you have to start slow or take more breaks. You might not be able to run as fast or as far as you used to, and that’s perfectly fine.
Remember, the goal here is not to replicate your prior running routine exactly. Your circumstances have changed, and hence the shift in focus. Embrace this phase of your life, run at your own pace, and, most importantly, enjoy the process. The beauty of running is that it can be moulded to suit your changing life stages, like parenthood. So, lace up your running shoes, put on your favourite running gear, and get back on track.
