It’s important as Coaches and Run Leaders that we are aware of what to do to help our runners and athletes return to running safely after having a baby, surgery or give advice if they are having pelvic problems due to menopause.

You can find guidance on Returning to Running & the Postnatal Guidelines here.

Although they were devised for women returning to running after having a baby they can also be applied to women returning to running after surgery and also women who are going through the menopause and experiencing symptoms that are affecting their ability to run.

Assessment of Pelvic Health

Running is a high impact sport placing a lot of demand on your body. To be 'run ready' your body needs time to heal and regain its strength after having a baby, having surgery or strengthening a weakened pelvic floor.

Return to running is not advisable if any of the following subjective or objective issues are identified during screening.

Subjective symptoms: if any of these symptoms are experienced prior to or after attempting return to running then you should contact a pelvic health physiotherapist

Heaviness/ dragging in the pelvic area (can be associated with prolapse)
Leaking urine or inability to control bowel movements
Pendular abdomen or noticeable gap along the midline of your abdominal wall
(this may indicated Diastasis Rectus Abdominis (DRA))
Pelvic or lower back pain
Ongoing or increased blood loss beyond 8 weeks postnatal that is not linked to your monthly cycle.

Also included is an up to date list of Female Health Physios available in Northern Ireland here

Before you return to running assessment

For anyone wanting to start back running postpartum, after gynae surgery or have been experiencing pelvic floor problems you should be able to achieve the following without pain, heaviness, dragging or incontinence:

Walking 30 minutes
Single leg balance 10 seconds
Single leg half squat 10 repetitions each side
Jog on the spot 1 minute
Forward bounds 10 repetitions
Hop in place 10 repetitions each leg
Single leg ‘running man’: opposite arm and hip flexion/extension (bent knee) 10 repetitions each side

Again if any your runners are experiencing any pain, heaviness or incontinence while doing this assessment, advise them to seek professional help.

Pelvic Floor Exercises

Here are a few cues to help you engage your pelvic floor, courtesy of White Circle

After a period of no or little running it is a good idea to encourage your runners to do some strengthening exercises at home to help them build up some muscle strength.

Strengthening exercises

In order to ensure key muscle groups are prepared for running