Fellow Mama Runners: Try This To Improve Your Running!
By Dr. Jennifer Moehring-Schmidt, PT, DPT, 2x Boston Marathon Qualifier
If you’ve ever birthed a child, you are well aware of the fact that things are...different afterwards, to say the least. If you happen to be a runner and a mama, you probably have realized that things may feel a bit differently out on the road, or trails, as well. As with anything, there is a spectrum of how women can feel. Some barely notice any changes, once healed, and others manage symptoms that are severe enough to intimidate them from the sport altogether. Most mothers land somewhere in the middle.
During pregnancy, our ribs flare out as the baby grows. To compensate, we tend to “hinge” backwards with the torso. This can lead to a tucked tail, forward shoulders, and an already-traumatized pelvic floor/core left to its own devices. Not a great set up, and certainly not a good foundation in which to run! But this posture seems to stick around long after the baby is birthed and it tends to transfer directly into our running posture. What can we do?
Assuming you are cleared to run again, after consulting with your doctor and a pelvic floor physical therapist, try these tips. And preferably with the help of a running specialist!
Lean forward
Practicing sideways in front of a mirror, gently lean forward from the ankles until you feel your weight shift from the heel to the mid foot and forefoot, just before the heels raise off the floor. You will look slightly “slanted” in the mirror, just how you should look while running!
Forward lean
Untuck the glutes
While still in front of the mirror, sideways, zone in on the buttock region. The forward lean should help to untuck the tailbone, but if it still appears flattened, think of gently raising the tail bone towards the ceiling. This helps to prime the gluteal muscles to activate during the run. This step combined with the first step should properly align the diaphragm over the pelvic floor.
Tucked tailbone
Untucked tailbone
Untucked with forward lean
Let The Belly Go!
This one is challenging because we tend to tighten and grip with the abdominals while running. It may make the tummy looked more toned and even flatter but the risk is not worth the reward. It inhibits our diaphragm from functioning properly, alters the natural movement of our spine, and increases pressure in the abdomen. All of which can contribute to pain, leaking, and other subsequent injuries. S o, let it go mamas! Relax the belly, all of it. Don’t try to push it out, just release the tension you may be holding. (Watch these videos to learn how to breathe and control your posture to help with proper pelvic floor function.)
Tightened abdominal grip
Relaxed abdominal
Bend The Elbows
Hold the elbows between a 60 and 70 degree angle with the hands close to the chest, versus the hips. The more compact arm and hand carry is not only more efficient for running, but it encourages our thoracic spine (torso) to rotate and can assist with relaxing the tummy. (To read more detail about proper arm swing and how it can enhance your running, click HERE.)
Elbow bend between 60-70 degrees.
Rotate Slightly Through The Middle Back
If all the above steps are working cohesively, this should happen naturally and almost passively. With the arms swinging in diagonal arcs of motion (hands not crossing the midline of the body), the thoracic spine should rotate just a bit to the right as the left foot lands and prepares for take off. This contributes to greater hip extension, power, and function of those glutes!
Right torso rotation
Left torso rotation
Remember that if anything is worth doing, it’s worth doing right. Take the time to establish, or reestablish, your running form after baby. Listen to your body and be patient. It WILL pay off!
[Want more? Learn why you should take a two week break from running after your race.]