This is something I get asked a lot in our private Facebook workout group (which you can join here)
As always seems to be the case the answer is:
"it depends "
Before you can decide if you are ready to run you need to understand:
Why running (or for that case any other high impact cardio activity) can stop your recovery.
AND
The problems associated with running with Diastasis Recti.
THEN
Go through a series of questions to help yourself decide if you are ready. Don't know if you have Diastasis Recti?
Here is how you can self-test here Do I have Diastasis Recti?
Can running can make your Diastasis Recti Worse?
Diastasis Recti occurs when there is a separating or thinning of the connective tissue (called Linea Alba) in the front of your abdomen.
To repair itself, the Linea Alba can't be under constant pressure, which means your posture and alignment need to be correct, especially if you are going to stress your body with a dynamic activity, like running.
Your core acts as a major stabilizer of your pelvis when you run. With diastasis, your ability to load your core less effective, which means so is your pelvic stability.
Correct running form utilises the entire core and glutes.
BUT with diastasis, you are more likely to load the connective tissue, NOT your entire core.
How do I know when I am ready to start running?
First up, and I can't stress this enough It is NOT normal to pee your pants (even just a little) when you exercise – I can’t stress that enough.
That is a major sign that your pelvic floor is not yet ready for that exercise or form of exercise. It’s not a ‘never’ it’s just a ‘not yet ready’.
Also, unless cleared by a pelvic floor PT I recommend waiting until you are at least 12 weeks postpartum (even if you were running prior and through your pregnancy).
This will give you plenty of time to regain core strength AND full body strength - remember running is a single leg plyo exercise so you need STRONG glutes (think single leg squats 😲)
Second think about your current posture:
Does your head come forward? Forward Head Syndrome
Do your shoulders hunch?
TIP Check which way your palms are facing when your arms are down by your side - to the back indicates hunching and internally rotated shoulders.
Does your bottom tuck under or stick way out?
ie an anterior or posterior pelvis tilt
Are your ribs flared or do you grip them down?
These posture issues are often caused by lack of posture awareness, poor alignment and simply general weakness.
TIP Make sure you check out the videos on my social media channels for lots of great tips and information to help with this.
Third think about your running posture
Correct alignment
Tall posture (from the crown of your head)
Slight forward lean (from the ankles)
I recommend the Chi Running style.
Fourth have you gone through the plank progression process, to insure your core is ready for frontal loading? Surprisingly when running you use a tall plank position a lot - especially with a stroller - think about your position - especially when running up hill.
Fifth if you feel you are ready for running - start slow. Not slow in speed but slowly building up your mileage. Don't run when you are tired as that is when your posture and alignment are likely to go.
Make sure you keep doing your diastasis strengthening exercises, and check your gap every few weeks to make sure you are not opening it back up again by putting too much pressure on your abdominal wall from improper alignment in your running and other daily movements.
Bloating, urgency, leaking, sore lower back, sore hips are all signs you are not ready to run yet, or not ready for the amount of running you are doing.
Sometimes, simply reducing the time/distance you are doing in a session or over the week can help.
Finally
Keep in mind that if your diastasis is only tentatively healed — meaning it feels firm when you lift your head, but your abs bulge when you do a plank or leg lift — then running could open it right back up, because it’s not 100% fixed yet
The choice is yours .....
What is the best cardio for diastasis recti?
If you are just starting out, or early postpartum, walking is perfect.
If you are ready for something a little higher impact then HIIT style workouts are often the best as they get you moving in lots of different ways, often it is the repetitive nature of an activity (running, biking, rowing etc) that causes tightness and impacts your alignment more.
Diastasis Recti Exercises
Ready to regain a functional core and get back to running again, without pain and without bloating?
Check out my exercise programs that will get you there.
And get running again just like these moms.
If this article was useful PLEASE share, so we can inform more moms about Diastasis Recti, and its impact on you and the exercise you are doing. And please leave your comments below
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