Running Postpartum: How to get back without hurting yourself

Every time I have a baby I feel like I start back at level 0 with running and exercise. Let me start by saying that I may not be the model of the typical "I just had a baby and can't lose the baby weight". For the most part my body bounces back pretty quickly with all 3 kids so far. So this is NOT about weight loss, this is more about getting my stride back and getting my routine back and regaining my running muscles back and restrengthening my core.

Lets be real here for a moment, women's bodies are amazing, they take 10 months (40 weeks) to grow and support another human life, your organs shift and take new places, your rib cage expands, your core muscles separate and you then give birth to this new life. So if you don't feel like you can go running 5 days postpartum, THAT IS OK!

Then once we have had the baby we are healing a wound inside us the size of a dinner plate. Yes I see you measuring that with your hands right now. Oh and we are then feeding this new little life with the milk we are producing. So our bodies are doing a lot!! Here are my tips on running postpartum.

Be easy on yourself!

Don't feel like you HAVE to get back to running, go back when you know you are ready. If you want to wait till your 6 week visit with your midwife or doctor to make sure you don't have diastasis recti, that might be wise. Any damage you do is harder to repair as opposed to just waiting for your body to recover. 

Enjoy the 'baby moon'

Your little squishy baby is only a newborn for a few weeks, you can't get that time back. The pavement will always be there, your running shoes aren't going to wither away. But your newborn baby will be little and need you for such a short time, enjoy it!! Cuddle, nurse, sleep and be a mom. Running can wait. 

Find your core...its in there somewhere

Strengthen your core muscles before you lace up your shoes. Your pelvic floor and core muscles have been through  A LOT! They need some help going back into place, some good tips on that can be found here. 

Do a plank everyday for just 1 minute a day to help regain your core. There are a TON of other exercises to do, but start out small. If the baby is napping you can plank for a minute, then do whatever you wanted to do. Sleep, eat, take a shower... ahh the simple things in life...

You know.. squat!
For those pelvic floor muscles, I love the quote from Ina May Gaskin “Squat 300 times a day, you’re going to give birth quickly.” 
So true!!! Granted you already gave birth by this point, what she is saying it build up those pelvic muscles and they will do their job. Post birth we can't see them like we can our flabby stomach or stretch marks on our thighs. But the are so very important!! You don't want to worry about running and realizing you can't control your bladder, or worse.

A great article I found on squats and how to do them propperly is here

Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men)

So, don't be intimidated by those moms who go running at 5 days postpartum, they are not you! You only have this baby once enjoy it. When you do go back to running take the baby in the stroller or leave them with dad, up to you! Just make sure your core and pelvic floor are tightened then hit that pavement with the confidence that you just gave birth to a baby so you can do anything!!!

Preparing for a Home Birth

Home birth.... 2 words that when put together scare people still to this day. Why? We can all thank TV and Movies for that! Those horrible images of women screaming and cursing at who ever is in the room, doctors and nurses all at the other end of the woman poking and prodding and shouting at her to "PUSH" while she is laying on her back and feet at strapped to torture devices to keep her in optimal position so the doctor doesn't have to bend over. Poor doctor, we need to cater to him or her.....

Yeah I'd be scared to!! Maybe is a form of birth control for people? So when I tell people we are planning our 2nd home birth and 3rd out of hospital birth they give me the "Have fun with that (insert eye roll)" or the "What is wrong with you?" speech. I used to try to explain to them its not what you think, I'm not going to the woods with the wild animals to give birth. We WILL have a midwife there and she brings modern medical equipment. But by baby #3 I've changed my approach to "What do you think a home birth looks like?"

The answers can vary from people that are right spot on, to the out there ideas of chanting and incense with no help at all just the mom squatting in the woods next to a deer. Riiiight.....
From there I can better explain to them what really goes on!!!

 I like the comparison that Ina May Gaskin uses in in one of her books. Would you rather... have a bowl in the middle of the floor, be told to poop in there in front of a room of people, most who you don't know and have them all yelling at you to "POOP!!!" and do it quickly or else!! Or... would you rather have the privacy of your own home to do as you please, when and how you want, with the audience of your choice and with low or no lights and go when you feel ready. You tell me....

We are now at the safe zone of 37 weeks or more where a home birth is good to go! With that we also have to have some things on hand. Some items are needed other are just a personal preference. Also by baby #2 I realized its not so much the birth items you need as much as its the POST birth items!

So here a few my favorites:

•  Coconut Water with Pineapple 

great for during the birth for keeping electrolytes up and its just good an refreshing too! And After baby too its great to have while you are nursing.

• Witch Hazel with Aloe Vera 

Its a life saver for post baby recovery!! Put some on a large over night pad and put it in the freezer, you have.... Padcicle! The greatest comfort to a recovering bottom.

• Arnica

A great thing!!! You can use it with no affects to you or the baby. Its great for post birth with bruising and helping the uterus to contract down and help you not be in as much pain. Win win!!

• Vitamin C

Keep those electrolytes up!! Its great for drinking while in labor to replenish lots electrolytes and keep energy up. I drink it now too even before the baby comes.