Episode 45 - Rebuild, Reconnect, Run: Your Return to Running Postpartum

Episode Summary:

This episode offers a comprehensive guide to returning to running postpartum, outlining six key strategies to rebuild strength, movement quality, and impact readiness after pregnancy. Host Alison explains how physical changes like pelvic tilt, rib flare, and altered hip mobility affect running mechanics, and emphasizes the importance of restoring core and pelvic floor connection, improving rib and thoracic mobility, and retraining hip function and mid-stance loading. Through intentional progressions in foundational movements like squats and lunges, listeners are guided to build a strong, confident base for running that supports long-term performance and prevents injury.

Key Takeaways:

• Pregnancy Creates Major Biomechanical Changes:
  Shifts like anterior pelvic tilt, rib flare, decreased hip mobility, and pelvic floor pressure all disrupt efficient running mechanics and must be addressed before safely resuming impact exercise.
• Reconnecting the Core and Pelvic Floor is Foundational:
  Early breathwork and gentle activation exercises help restore function and stability in the deep core and pelvic floor, laying the groundwork for future strength and impact.
• Movement Mechanics Must Be Retrained:
  Strategies like using proximal hamstrings to realign the pelvis, improving rib cage mobility, and restoring thoracic rotation are essential to rebuild proper movement patterns and avoid compensations.
• Progressive Strength Training is Crucial:
  Carefully sequenced exercises—from all-fours squats to single-leg work—help lengthen, strengthen, and coordinate the muscles needed for running without pain or injury.
  
  

Time Stamps:

[00:00] - Introduction and Context

[03:06] - The Biomechanical Changes of Pregnancy

[10:45] - Foundational Strategies for Recovery

[17:16] - Improving Rib Cage and Thoracic Mobility

[21:00] - Progressing Back to Impact and Running

[23:24] - Strength Training Progressions and Conclusion

Resources Mentioned:

• Postpartum Resources: There you will find options for postpartum with a living child at home and for postpartum after pregnancy or infant loss. Each will include the following where workouts and main content are essentially the same but each is taught in its own context and with respect to what postpartum life looks and feels like right now.
• Postpartum Run Ready Road Map: This FREE resource will introduce you to the 5 steps in my START Formula so that you have confidence that you are taking the steps back to that thing that makes you feel like you, in a way that feels good in your body and builds a solid foundation for all your future performance goals.​
• Postpartum Run Ready Fundamentals: With this full course eliminate the guesswork with a full step-by-step plan using my START Formula so that you have confidence that you are taking the steps back to that thing that makes you feel like you, in a way that feels good in your body and builds a solid foundation for all your future performance goals.
  
  

Quotes:

• “Running is a single-leg dynamic plyometric exercise. It is not easy. You need to be strong.”
  
  
• “It’s more than just ‘go slow’ or ‘listen to your body.’ That advice is very generic and not really all that helpful.”
  
  

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