A Runner & A Mother
So you are a mother and a runner! Props to you. I’ve been through phases with running. Hated it and plain terrible at it in high school, more interested in college, somehow decided to sign up for a half marathon after a few years in the “real world” and it turned in to training and completing the FULL Chicago Marathon in 2011 with a smile on my face - I absolutely loved it. As it turns out though, it was more of a bucket list thing than a complete shift in my perspective. I haven’t run long distances since but have a whole different respect and am happy to throw it in the mix every once in a while.
These days, my goal isn’t a marathon but to work back up to a 5k or 10k. I have the knowledge and form, but spending the time to put in the miles and build up the endurance in terms of cardio and pelvic floor strength is another issue.
For those that have the time, motivation and most importantly, interest – here are a few good to tips to maximize the workout and keep you going!
If you remember nothing else, remember alignment. This can simply be the difference between leaking and not. Starting at the head…
Standing tall pulling up from the crown of your head —>
Neck is in line with the rest of your spine, with chin slightly tucked —>
Leaning forward with a neutral spine and ribs stacked over pelvis —>
This stack sets you up for proper pressure management on your pelvic floor
There are also plenty of other things to keep in mind if you want to improve…
Listen to the impact of each step – light steps, not heavy stomps are going to reduce the impact on your joints and pelvic floor (duh!). A shorter gate may help you achieve this easier.
Front foot should hit at mid/front foot, not heel. Hitting with your heel literally stops your forward propulsion whereas that mid foot hit with a forward lean keeps it going.
Arms stay close to your body and sway back and forth, forcing that serratus engagement (if you don’t know about this muscle, please let me teach you more – it’s amazing and hardly ever talked about). This will keep you standing tall and also avoid forward leaning and shoulders coming up to your ears as you fatigue. Try to keep those elbows tight not flapping like birds.
If your neck and shoulders are tight after running that is a sign of shallow breathing (breathing in your chest/shoulders and not in your ribs and belly). Running should be a low body workout, not a neck and shoulder workout!
Hips are square, not swaying side to side or back and forth with each step. This also translates down the leg to knees and feet keep everything in parallel planes. Also watch for any hip dipping for the leg that moves.
Are you strong enough to run? A few things to try.
Hip Strength – keep up with squats and straight legged leg lifts (small raise and dip in hip)
Dynamic Pressure – try lunge jumps and skaters
Foot & Ankle Strength – calf raises, keep the hips square
If you find yourself falling easily victim to these running pitfalls, let’s chat! There are specific movements to help you strengthen specifically to improve your running and make it fun again or honestly, even just tolerable!
xo
#afterbabyfit
