Why is strength training so important when returning to running in postpartum?

At Bloom EP we LOVE strength training for return to running. Here are the reasons why:

Strength training helps keep our joints stable. In pregnancy and into postpartum hormone changes increase the laxity of our joints, higher intensity exercise such as running can therefore increase your risk of injury. Strength training can help support your joints by keeping them more stable.

Pregnancy postures, due to the change in weight and shift in centre of gravity, often remain in postpartum unless corrected with specific exercise prescription. Strength training can help align your body more optimally as you work towards your return to running. Improved strength in your posture can improve force transmission through the body and subsequently reduce excessive strain on structures such as the pelvis, knees or ankle. For example, a rib flare remaining from pregnancy, can negatively influence the function of the pelvic floor, particularly when working at higher intensities. Improving this postural change can improve pelvic floor function.

The pelvis, particularly the pelvic floor, has been carrying an increased load for up to 10 months - a lot of extra work! This can lead to increased length of the muscle and reduced strength. When we run, increased forces can be transmitted to the pelvic floor, therefore we want to ensure the pelvic floor and the muscles around the pelvis are strong - strength training is amazing for this.

Pregnancy also often reduces the amount of exercise you completed pre-pregnancy. This can de-condition the body and reduce its overall strength. Returning to running without building up a baseline strength again can increase your risk of injury as well.

Overall being stronger helps your muscles to work more effectively and help you to run successfully!

If we begin our return to running with strength training we are going to

• reduce the risk of pelvic floor symptoms

• reduce the risk of injury

• improve postures for running so as not to cause symptoms or pain

• improve running technique and efficiency