Taking a break here and there from running is fine a week or two really is no big deal but extended breaks can leave you at a loss of what to do when you start up again. I stopped running at 36 weeks, then had little Miss Apple at 39 weeks and got the go ahead to start running again 4 weeks after that. All together that equals 7 weeks of no running whatsoever and a few months before that of GREATLY reduced pace and mileage. For comparison last September (the furthest back I can see on Daily Mile) I ran 75 Miles (at the start of my pregnancy) August of this year I ran 14 Miles.
I’m not an expert but I feel like my jump back into running has gone pretty well, so I just wanted to share a few things that have worked for me. While these are all geared toward pregnancy I think in general they can be applied to any ‘non-injury’ situation.
- Run a slower pace.
- If you were running later into your pregnancy take whatever your ending pace was and add 15-30 seconds
- If you stopped running early on take your average from before and add 90-120 seconds
This is after 3 weeks back running
- Pick a good starting distance
- If you were running later into your pregnancy and you decreased mileage go back to what your ‘short runs’ were before pregnancy. This is going to be different for everyone, if you were a 1/2 marathon runner your short runs might have been 3-5 miles stay on the short end of this. If you ran 5k’s or 10k’s your short runs might have been a mile, stick with that.
- If you stopped running early on start where you left off (unless you just quit when you found out and were still running crazy distances.) Chances are the distance that you could handle when you stopped is all you can handle now. This again will very depending on when you stopped and how far you were running then. Be resonable, if you stopped at 10 weeks and were still running 5 miles that probably isn’t a good place to start.
- If you are breastfeeding its much easier to become dehydrated (speaking from experiance here not research) drink up. Use healthy electorlite boosters if you need.
- Ligaments have streached muscles have been torn and they all need a little extra attention these days. I was a bad runner before and never really did either of these things. I still don’t warm-up per sae I just start off at a slower pace, but I do cool down. Boy did I learn that lesson after my first run, I was SORE!
**As always I’m not a doctor and I don’t play one on TV this is not medical advice and you should always talk to your doctor abotu what is right for you. ***