I was officially cleared to resume “normal activities” almost two weeks ago. First and foremost, I double-checked with my doctor to be sure that meant running, too! Since she said, “Absolutely!” I’ve literally been off and running.
That being said, I’m coming back very slowly. I actually had to quit running back in December after a bout with a nasty cold. After that, I couldn’t keep my heart rate down even doing my run/walk intervals, and I knew that wasn’t good for my pregnancy. So, I kept up with walking about 3-4 days each week throughout the rest of my pregnancy. After that long away from running, I decided I shouldn’t just jump back in and risk injury, so I set some entry points for myself.
I decided to start with some very short running intervals and increase the time I spend running in those intervals a little bit each week. I’m “running” four days each week and running based on time, not distance. Everyday, I include walking to warm-up and cool down as part of the workout. I am gradually decreasing the amount of time I spend walking for warm-up and cool down as I increase the length of my intervals. Here is what my weeks look like:
- Monday – 35 minute workout – 5 short intervals, 1 longer
- Wednesday – 45 minute workout – 8 short intervals, 1 longer
- Friday – 30 minute workout – continuous running between warm-up and cool down
- Saturday or Sunday – 60 minute workout – 2 sets of 5 short intervals, 1 longer
During my first few days back, I stuck with a 1:1 run/walk ratio for my workouts. I knew I could increase a little bit after those first few days so I increased my running intervals to 1:30 for short, and 2:30 for longer.
This week, I’m doing 3:00 for my short intervals and 4:00 for my longer intervals. I will continue to increase this by 1:00 each week as long as I continue to feel healthy and strong. Coming back like this is an exercise in patience, but I know I’m doing what is right for my body.
I’m also starting to do some core work. I found a great YouTube video for those recovering from abdominal surgery. I do it on the days I run and give myself a full rest day in between those workouts for now. Eventually, I’ll be adding some more toning and more difficult core work at least one day each week, but I don’t want to run into any issues with diastasis recti while I’m getting my strength back.
So, that is where I am right now. Like I said, it is an exercise in patience, but I know I’m doing what is right for my body as I work my way back. In two more weeks, I’m going to assess where I am and determine whether or not I am ready to register for a race or not. My hope is that I’ll be able to do a slow 5K in mid-to-late August and I kind of have my eyes on the Growler Gallop.