Postpartum Comeback: First Run-Walk

Workout - Postpartum Comeback: First Run-Walk

• 5min @ 14'00''/km
• 4 lots of:
  • 4min @ 12'00''/km
  • 1min @ 12'00''/km
• 5min @ 14'00''/km

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Intro

The Running Channel’s “From Having A Baby To Running 5k…Couch To 5k” is worth a watch. Here’s the essential takeaway so you can start the workout when you’re ready.

Key points

• Safety first. Wait at least 12 weeks postpartum, longer for a C-section. Get cleared by your GP and see a women’s physio (mummy-MOT) for abdominal separation, pelvic-floor function, and stability.
• Start with gentle, low-impact movement. Walks, swimming, and strength classes rebuild your foundation before running.
• Run-walk approach: short repeating cycles (e.g., 4 min brisk walk, 1 min run). Shift more time to running each week.
• Aim for three workouts per week. Lengthen running intervals until you hit 5 km (around 3.1 mi) continuously, usually around week 6.
• Listen to your body. Watch how your scar feels, check core engagement, and extend walking breaks if needed.

Workout example

Week 1 (first run back):

1. Warm-up: 5-min easy walk.
2. For 20 min, repeat:
   • 4 min brisk walk
   • 1 min easy run (conversational pace)
3. Cool-down: 5-min walk.

Weeks 2 to 5: add about 30 seconds to your run each week, keeping total session to 20 to 30 min. By week 6, run 20 to 30 min straight.

Practical tips

• Set a timer for walk/run switches.
• Easy, talkable pace while running protects healing tissue.
• Schedule runs around childcare (nap time or with the stroller).
• Add strength or swimming to round out the week.

Closing note

Tweak the run-walk framework with the Pacing app to your speed.

References

• From Having A Baby To Running 5k…Couch To 5k - YouTube (YouTube Video)