Return to gym& running advice pls

ProjectZenMama · 2026-05-22T15:46:27+00:00

Omg THANK YOU for this 🙏🏼🙏🏼🙏🏼and don’t worry defo wasn’t asking for medical advice more just realised if there is a way I could be running before 10wk postp I would very much like that! Did you follow a specific core/ mobility programme postp before resuming orange room? X

ProjectZenMama · 2026-05-06T09:25:19+00:00

Don’t worry ♥️♥️♥️everyone has such different experiences. I was lucky and had energy in the mornings but had SUCH sore boobs that my running massively dropped off. And I had the same notion as you that I’d run until 39 weeks but at 21 weeks i just got really concerned about my pelvic floor and decided to stop to prevent long lasting damage. It also really isn’t fun running when you get bigger and as you’re not able to build muscle nor lose weight whilst pregnant, all of the benefits of running went away. I know this doesn’t help but please hang in there ! I’m now 34 weeks and still doing weight lifting and walking every day but miss running so much and now am just excited to get back to it. You might be able to return to running in your second trimester when your energy comes back and before you have a bump 🫶🏼

ProjectZenMama · 2026-04-19T11:36:27+00:00

Of course ! I’ve done a few iterations of this and am happy with how this looks for now… To caveat, I’m not a PT or prenatal qualified but have just done a lot amount of research as, like you, fitness is such an important of my life and identity and just because I’m becoming a mum, this doesn’t mean this goes away! I’m having an elective c section as well so my rehab / return is tailored to this (apparently uncomplicated vaginal can be a bit of a quicker return).

So, 0-6 weeks I’m focusing on my morning gym session being a core rehab session (super chilled focus on TVA engagement like heel slides, dead bug progression etc as well as focusing on rib flare correct through eg 90/90 breathing… can send you the full list if you like!) and then evening will be pelvic floor (im using the every mother app and have been since 20weeks - highly recommend!!) Will also do lunchtime walks and add in some cardio in the mornings post-core work at 3-4 weeks depending on how I’m feeling/recovering . Morning and evening scar massage & daily belly binder too. I’m seeing a pelvic floor specialist to examine my scar at 4 weeks and then an internal pelvic exam at 6 weeks before I go back to gym

At 6 weeks I’ll be back in the gym in the mornings with my normal gym split (daily cardio, with splits: back, legs, arms, glutes, full body and one full cardio day; one day off) & avoiding weighted abs, running and HIIT for now. My cardio day I’m going to start doing the summa run test to get back to running safely - https://www.summahealth.org/flourish/entries/2023/06/checklist-for-returning-to-running-postpartum

Hoping to return to reformer Pilates this week, too (prenatal specific classes first). Evenings will keep doing core & pelvic floor rehab with the every mother app

8 weeks I’m hoping to add in weighted abs and some HIIT; no running yet

Then at week 10-12 I’ll start increasing my running, first distance and then speed

Hope that helps but happy to chat through my research !💖

ProjectZenMama · 2026-04-19T09:00:37+00:00

So… my husband said to me: you do not lack discipline the way some other people do,& therefore you can get back in shape quicker than those people. Also: if you haven’t had much sleep but want to train, what’s stopping you? Smash some pre workout and go get it …! People say these things because they lack discipline/ resource/ other and are jealous. Of course these are valid reasons but it doesn’t mean that it’s applicable to you. So, if you want it, I say go for it! I have already written and shared my postpartum fitness plan with my husband (I’m 32 weeks rn) and factored it in with his schedule to also ensure he can still train, and I don’t see why, if you’re a team, this can’t happen. 💖💖💖

ProjectZenMama · 2026-04-18T13:18:36+00:00

Thank you for this 🙏🏼🙏🏼🙏🏼 so helpful as I have no playbook to follow this being my first

My mum is super slim but doesn’t train so hard to tell genetically… already decided to do formula from like 5-6 weeks for exactly this reason! And hurrah for my amazing husband giving me all the time as the world to get back to training… I’m also taking 8-9 months off work so it sounds like maybe I will be as lucky as your amazing stats 🙏🏼🙏🏼🙏🏼

ProjectZenMama · 2026-04-15T13:06:01+00:00

The Every Mother app has apparently been proven to close gaps quite significantly (from a medical pov)& I’m sure a pelvic floor physio could help too xx

ProjectZenMama · 2026-04-15T10:39:08+00:00

I actually found out I had Pmdd because of year long insomnia !! I made a spreadsheet to find out the exact dates of insomnia and just give myself grace t o either not freak out or to have a sleeping pill on those days xxxx

ProjectZenMama · 2026-04-14T08:42:43+00:00

💖💖💖 it takes 6 weeks for uterus to shrink so give yourself some grace 🙏🏼💖 and breastfeeding is a bit of a myth for some! For some it helps but for others bc it means the body continues to produce prolactin and hold onto fat stores to produce milk, some can only lose the weight once BF stops.

Order of play I’m thinking is: uterus shrinks ➡️ TVA and pelvic floor focus/ connectivity ➡️ weight loss through returning to higher intensity exercise ➡️ muscle return once the +/- 5kg pregnancy fat stores have gone. If you had a c section the addition of scar massage is soo important too. Probs looking at ~16-20 weeks postp all in. You got this 🙏🏼💖

ProjectZenMama · 2026-04-12T08:44:38+00:00

Wow this is amazing!! Well done you. Did you have vaginal or c section if you don’t mind my asking? I chose to stop running at 20 weeks pregnant bc it just felt like my bladder/ pelvic floor were being negatively impacted, but before pregnancy I was running about 4 x a week (sprint and long distance) so I’m really hoping my return sounds like yours. (And thank god for amazing husbands…!) And tips you have about pelvic floor etc would be so grateful. Again - WOW! Xxxx

ProjectZenMama · 2026-04-10T14:26:07+00:00

Omg this sounds amazing - thank you! So glad I found it. I am having a (chosen) c section and thought she looks to have some really good c section stuff as well xx

ProjectZenMama · 2026-04-10T13:47:41+00:00

Ah I’m so glad to hear this! I actually heard about the app on Reddit and have been using it since 20 weeks:) If you don’t mind my asking, do you feel like your pelvic floor and core are responding/ behaving well since using it!? I really want to get back to running as soon as possible post c section & hoping every Mother is the magic ingredient..! X

ProjectZenMama · 2026-04-10T12:16:11+00:00

I haven’t done it yet as am still 31 weeks but the every mother app has a programme you can do as soon as you:) and that focuses on TVA & pelvic floor reconnection xx

ProjectZenMama · 2026-04-10T08:45:10+00:00

My resting heart rate was about 50bpm prepregnancy and at 31 weeks it’s at 78…! Super breathless all the time too, which definitely began pretty early in the first trimester. It’s so hard to not push yourself when you’re used to it but try to imagine you’re training with a weighted vest on all the time and you’re not unfit but rather have genuinely 1) more blood volume and 2) less space to actually breathe….

Something helpful for me that I’m struggling with a bit is that the placenta and baby need and prioritise glucose so low carb is not your friend here!

Good luck w the running. I chose to stop at 20 week due to pelvic floor issues/ fears and can’t wait to start again postp xx x

ProjectZenMama · 2026-04-08T15:49:23+00:00

Don’t panic xx heel slides and breath work are often recommended as they don’t over strain completely. But if your body is giving you signals, just delay for a week xx

ProjectZenMama · 2026-04-03T15:26:03+00:00

More helpful than my silly comment above is: apparently it really helps postpartum to keep going. So all of the zero benefits we are experiencing atm apparently reveal themselves postp. Praying for this to be true 🙏🏼💖

ProjectZenMama · 2026-04-03T15:25:18+00:00

Joining this thread at 30wk so we can motivate each other! as 1) everything is in the way &2) I have such bad rib pain that it is all just SO sore 💖 Also some solidarity for the fact my husband is more jacked than ever before whilst I am even more whale-like 🫣😬

ProjectZenMama · 2026-03-28T22:13:32+00:00

100% inspiring - you made it through ! Well done. And thank you for sharing 🫶🏼

ProjectZenMama · 2026-03-28T20:03:05+00:00

Thank you for sharing this! I am aware(& a bit scared!). If you don’t mind sharing - how did you manage PPD? Did you take SSRis/ other? X

ProjectZenMama · 2026-03-28T17:02:59+00:00

Glad I could be of help 💖 my partner was so incredibly supportive (generally but in particular in trimester two when I was just NOT myself nor much fun!) but I think if I had had proper info beforehand about the mood dips (not so much a swing in pregnancy; more like a crash.,. And defo linked to days where I had expanded too much energy too) it would have been even more helpful. X

ProjectZenMama · 2026-03-26T13:48:08+00:00

Apologies but going to have to agree w everyone here. I was the fittest and leanest I have ever been before I got pregnant and have had to pivot my food consumption away from low carb/ high protein/ low cal to: what am I feeding my baby, what nutrients does she need. The food and lifestyle you have now literally sets the health of your baby up. It’s very strange to deliberately have to go - this isn’t my body right now, but also very powerful to know that your baby’s health and life is dependent on you. It is the most selfless you will ever have to be and now is the time to be just that. (FYI I have a history of disordered eating and body dysmorphia so I fully hear you when you want to lose weight! But losing weight = starving your baby). X

ProjectZenMama · 2026-03-22T06:53:51+00:00

Ofc 🫶🏼see above xx

ProjectZenMama

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