Return to Running
After completing the twelve weeks of strengthening you can start the journey of running again. Included in this program are downloadable PDFs of the Running Progression with recommended walk-run intervals over 22 weeks, a Calendar of suggested workout and run days, and each unique workout with exercises, sets and reps and a place for you to track symptoms.
This program is ideal if you have already completed a general strengthening program with emphasis on abdominal, pelvic floor and hip strengthening.
Equipment needed includes: long resistance band, resistance band loop, dumbbells, a bench or chair, stair or step stool, tennis ball or lacrosse ball, and a foam roller*. The foam roller is only used for one exercise so you can get by without it. However, I find foam rollers imperative for muscle prep and recovery so you might as well make the investment if you haven't already!
The Return to Running course is specifically designed for postpartum people with prolapse but can serve as a guide for all postpartum women. This program is full of educational material about returning to running after having a baby and all the considerations including strength, hormones, pessaries, sleep, and nutrition. Included are videos of various running mechanics and common errors you will be looking out for with your own running. You will learn over a dozen self-tests to perform in order to assess your body's readiness to run. Strength is key to successful running and this program includes a six-week Strength Series as well as a six-week Strength and Impact Series of movements specifically designed for runners. You will have access to 80+ exercise videos to follow along during the workouts for cues, proper performance, and info about areas to emphasize during the movement.