Run

Modifications for Pregnancy and Postpartum

Running can put a lot of pressure to your pelvic floor.

To avoid this we can substitute running with:

  1. Row (distance 1.25x)

  2. Bike (distance 2.5x)

  3. Toe taps

  4. Quick step ups

  5. Farmers Carry.

3.-5. equal amount of time. Count for every 200m run = 1 min

If you are postpartum and returning to running scale the distance to what you feel comfortable, focus on diaphragmatic breathing and engage your glutes.

Henning HeinrichRun, Running