Running Mums

Paula Radcliffe’s ‘disastrous’ return to racing in the London 10k last weekend prompts questions about running after childbirth. Paula gave birth to her second child nine months ago, so returning to racing now seems perfectly reasonable. She is an inspiring role model for many running mothers, but is trying to emulate her feats really good for us? How soon can you start running after a baby? How far and how fast?

On reviewing the scientific evidence about this (of which there is surprisingly little), the official medical guidelines (vague) and carrying out my own research on exercise post childbirth through Cardiff University, I’ve concluded that the time to start and running intensity differs for each person. The important principles are:

1.  When to start depends on the type of delivery you had and whether or not you are breastfeeding. I would discourage anyone from starting before 3 months. Progress back to your previous standard over months, not weeks. Start running on flat ground so the spine and pelvis are not under strain. 

2. Do background exercises - running alone is not enough. The tummy muscles, gluts and legs need toning after all that stretching!

3. If in doubt, seek a sports physio’s advice, and get a running analysis and tailored post natal exercise programme. Women’s health physios at major Bristol maternity hospitals can also give advice on ‘women’s issues’ post birth. Access them by calling the hospital switchboard.  

I’m not going to say Paula’s return was too soon, but it’s unrealistic to expect her to perform at her best so soon after giving birth. I wouldn’t recommend any mum return to racing before at least nine months post birth, and wouldn’t recommend that anyone but the most elite of runners try a half marathon before nine months post baby. I know this is controversial: there are plenty of examples of mums who have returned sooner.  However, you have to consider the overload on under-prepared joints and muscles.         

Finally, speaking from my own experience of running post baby and being the same age as Paula Radcliffe - you have to think about what all that sleep deprivation does. Recovery post training cannot be the same as in the old days where you took a full night’s sleep for granted!