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 posted a great video on “From Having A Baby To Running 5k…Couch To 5k” that’s worth watching in full. Here’s the essential takeaway so you can start the workout whenever you’re ready.

Key Points

• Safety comes first in postpartum running: you should wait until at least 12 weeks after birth, and absolutely longer if you had a C-section. Get cleared by your GP and see a women’s physio (often called a mummy-MOT) who can check for abdominal separation, pelvic-floor function, and stability.
• Start with gentle, low-impact movement: walks, swimming, and strength classes are ideal for rebuilding your foundation before you return to running.
• The run-walk approach: break your workout into short repeating cycles—say, 4 minutes of brisk walking followed by 1 minute of running—and gradually shift more time to the running portion as weeks go by.
• Build toward consistency: aim for three workouts each week, steadily lengthening the running intervals until you hit that 5 km (≈3.1 mi) mark continuously, typically around week 6.
• Stay tuned to what your body tells you: watch how your scar feels, check that your core is engaging properly, and don’t hesitate to extend your walking breaks if you need them.

Workout Example

Week 1 (first run back)

1. Warm‑up: 5‑minute easy walk.
2. Repeat the following for 20 minutes:
   • 4 minutes brisk walking
   • 1 minute easy running (comfortable, conversational pace)
3. Cool‑down: 5‑minute walk.

From weeks 2–5: add about 30 seconds to your running portion each week while keeping the total session to 20–30 minutes. By week 6 you’ll be ready to run continuously for 20–30 minutes straight, no walking breaks needed.

Practical Tips

• Set a timer on your watch or phone so you know exactly when to switch between walking and running.
• Maintain an easy, talkable pace while you run—this protects your healing scar and core muscles.
• Time your runs for when childcare is covered (nap time, or with the stroller) so you can stick to a schedule.
• Round out your week with additional strength or swimming sessions to keep your fitness strong.

Closing Note

Take this gradual run-walk framework and tweak it to fit your own speed using the Pacing app. You’re starting fresh—every single run is a new beginning. Enjoy the process.

References

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