These guidelines recommend a “load and impact management assessment” before returning to high-impact activity. This assessment evaluates joints, muscles, and core strength, including the pelvic floor. It assesses whether your body is ready for the impact of running and helps prevent injury.
Typically, people are advised to wait six to eight weeks after giving birth before exercising. Once cleared by an OB/GYN, it is considered safe to start working out. However, running can be particularly challenging postpartum due to its high impact on joints, muscles, and the pelvic floor.
The running preparedness test evaluates if your body can handle the force, stress, and impact of running. Passing the test indicates readiness, but it’s important to start slow and listen to your body. Consulting with a doctor or running coach can help you ease back into running safely.
The test includes activities like walking, single-leg balance, squats, jogging on the spot, forward bounds, and more. Passing the test does not mean you should immediately jump into running long distances or at high speeds. It’s crucial to gradually increase intensity and seek guidance from professionals.
Remember, postpartum recovery is unique for each individual, so listen to your body, take it slow, and prioritize your overall well-being before returning to running.
