6

POSTPARTUM EXERCISES

RETURN TO RUNNING

When Can I Start Running Postpartum?

Every postpartum recovery is different! Low impact strength training is a good option before you return to running.

We'll challenge your strength, balance and impact tolerance to determine whether you're ready to return to high- impact exercise.

Ready to run? Let's see!

1

STRENGTH: SINGLE LEG WALL SIT

Targets: Legs, glutes, quads, hamstrings and core. Wall sits are a great way to test lower body strength.

2

STRENGTH: SINGLE LEG GLUTE BRIDGE

Targets: Glutes, hamstrings, hips and pelvic floor.

3

BALANCE: SINGLE LEG DEADLIFT

Targets: Glutes, hamstrings, lower back and core muscles.

4

BALANCE: SINGLE LEG STEP DOWN

Targets: Quads, hamstrings, glutes, hips, knees, pelvic floor and core.

5

IMPACT: RUN IN PLACE

Targets: Pelvic floor, hips, glutes, quads, hamstrings and core. This is an opportunity to test for pain or leakage.

6

IMPACT: LATERAL BOUND

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs, calves and core.

Screenshot Workout

1. Wall Sit 2. Glute Bridge 3. Deadlift 4. Step Down 5. Run in Place 6. Lateral Bound DO IT: 30-60 seconds per exercise.

Try this 20-Minute GUIDED TEST AT HOME

Experienced pain or leakage during this test?

Come back to it after you complete this workout plan!