Running Postpartum: Our Mistakes, Lessons, & Expertise

Send us a text Running after having a baby is HARD--& is so different for each pregnancy. In this episode, we unpack our experiences with running postpartum, including the mistakes we made because we had a lack of knowledge related to pelvic floor health. We discuss how we felt, when we felt "normal", and things we would have done differently. We also discuss the role sleep deprivation and hormones can play! Tricia, a doctor of physical therapy with an emphasis on postnatal care, answers our listeners' questions related to running postpartum including how to return to run, how to stop leaking, whether you can run with diastasis recti, and more. Tricia also busts myths related to running after having a baby. Whitney shares her advice as a running coach who coaches postpartum runners, including how she would train a postpartum runner for a marathon. Our main message to all mother runners coming back after having a baby is that each postpartum journey is different. Do not compare yours to another! Also, see a pelvic floor physical therapist!! You can find one here: https://www.aptapelvichealth.org/ptlocator We also give a Shout-Out to our Mother Runner of the Week, Francesca @5ammommyrunner on Instagram! Chapters 00:00 Welcome to Miles with Moms Podcast 01:00 Introduction to Postpartum Running 03:01 Mother Runner Shout Out: Francesca's Journey 06:00 Diverse Experiences of Postpartum Running 09:00 The Importance of Recovery and Rehabilitation 11:59 Navigating Postpartum Challenges 15:02 Lessons Learned from Personal Experiences 16:03 Postpartum Running Experiences 19:59 Pelvic Floor Awareness and Health 21:55 Misconceptions About Diastasis Recti 25:49 Returning to Running Postpartum 31:14 The Importance of Sleep in Recovery 42:06 Postpartum Running: Getting Back on Track 43:47 Understanding Individual Recovery Times 44:44 Navigating the Postpartum Journey 49:39 Individualized Training Plans for Postpartum Runners 54:18 The Long View: Longevity in Running 56:34 Embracing the Postpartum Experience 01:00:42 Community and Support in Motherhood Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com . When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs. www.themotherrunners.com Instagram: @themotherrunners YouTube: The Mother Runners whitney@themotherrunners.com