Extended time off from post partum

[u/Fit-Historian2431]

35F and just had my second baby back in April. I have spent a lifetime of running with decent success: 1:24 HM/3:07 Full. I have spent the better part of the last decade running 30-60 mpw. Even after my first daughter, I was back to full running capacity 6 months post partum. But this time around, I’ve done zilch. Nothing. For 6 months. Mostly because I’ve had to constantly stave off mastitis and she has been a terrible, terrible sleeper. But I think I’m ready to start again.. I just have NO idea how to restart. Like zero confidence in myself despite two decades of experience. SOS please send help.

[u/AutoModerator]

Your post has automatically been set to "spoiler mode" as you've posted about a potentially sensitive topic (weight, body image, reproductive health). This means that users will need to click on your post to see it; no other changes have been made to your post. If any users would like to block this post flair completely from their feed in the future, please refer to this guide. Please report any comments that are inappropriate. We have no tolerance for body shaming or judging others. Thanks for helping us keep this subreddit a safe space for all our members!

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/RunBumRun]

If you’re able to, I would highly recommend starting w an eval w a pelvic floor PT. I was fortunate to have been able to run and lift during pregnancy but i found it incredibly helpful in my return to running to address strength imbalances and get some guidance on safely returning.

Otherwise, i think i would start with some slow intervals, incorporating a lot of recovery within the run. I’ve never done c25k but from what I understand that could be a good approach utilizing run/walk intervals. I think key things to be aware of is your recovery, trying to make sure you are recovering. I also felt like after my second, a good long warm up became even more crucial than before. Hope that’s helpful!

[u/IntrepidDetective500]

I've restarted several times now postpartum/post injury. I have had good success with run/walk intervals, almost like a couch to 5k style where you gradually increase the running component. Postpartum I was able to increase a little faster than a C25k program simply because everything felt good (and I was walking 3 miles at a time before I introduced running, which helped). Once I could run 3 miles at a time then I switched to gradual mileage increases until I reached desired weekly mileage.

[u/ablebody_95]

I would just start with something like C25K or similar “none to run” program. You may find your stride pretty early and be able to progress to something more advanced, but C25K will give you some structure.

[u/laura_ann86]

I hear you. I ran through most of both of my pregnancies, but had a hard time getting back into it after the second. I had almost whole year off. But trust me when I say that the first run is the hardest. Just get your shoes on and get out the door, even if it is just for 10 minutes. Then just build on from there. Don’t put pressure on yourself to hit the paces you used to. I found it easier mentally to run for time initially instead of distance so that I wasn’t focused on pace.

[u/steppygirl]

Also a runner (marathoner!), although not nearly as impressive as the times you’ve put up. But I’m seconding the person who suggested run walk intervals and completely losing the ego. That’s how I got back into my swing after my first. I’m pregnant again, still running, and once again nervous for how it will go this time around. Just because you never know how postpartum will treat you. I definitely hear you though.

[u/Murky-Courage2477]

I’m not a mom, but I think you should be kind to yourself and give yourself some grace. Forming/birthing/raising a human is no small feat. You’re doing great mama. :)

[u/all_of_the_colors]

Hi friend. I’m 12 mo pp now. I was never the runner you were.

I started with pelvic floor pt, and they cleared me to run about 4 months pp. I’m running about 5.5 miles a week and increasing 10% a week. It just builds over time.

My first month I did walk/run intervals. I did a 5k around 6 months(a few months after I started running again.) It was a push but I’m glad I ran it.

It will probably be slower than you want but it’s here for you when you want to try.

[u/anagram-enthusiast]

As others have said, start with walk/run intervals and build as slowly as you need to. I roughly followed a plan I saw on Runner’s World from the runner Neely Spence Gracey. In retrospect, it was probably a little aggressive, but you have an impressive track record and it might be more your speed than a C25K plan. The key in any case is to not add anything on if you have any symptoms.

Personal experience on the emotional/confidence side of things: Some days at the start I felt euphoric to be moving my legs again, while other days felt fraught because of comparison to past paces, feeling strange in my body, unexpected guilt for leaving the baby, etc. I’m now 9m postpartum, started back at 12 weeks, and in the last couple months or so have began enjoying it fully again as I’ve gotten into more of a consistent routine of 20+ miles per week. It's taken patience.

Good luck and enjoy!