Running - A guide

This is my How To Guide in (re)training the body to run. 

I've been a recreational runner for more than a decade - never truly hit my double digits until 2022. That's when I truly enjoyed the rush of energy one feels before a race. It's the joy, it's the environment, it's the celebration, it's the inner strength. 

After giving birth, a woman doesn't fully return to "normal". Your organs shift, your hormones change, your mental load increases, and the list goes on. You may not feel like yourself for a while - it may take longer for some woman. And that's okay. 

I am a person who enjoys movement. Beyond mere physical activity, I refer to movement of the spirit, of the soul. Propel. When I am in motion, my fears and doubts dissipate, since I am being pushed to move forward. My spirit was crushed by the mental load, the severe internal injury that I suffered postpartum. I was not myself for a very long time. 

One of the first things I did for myself was to create a mini cardio workout plan that would allow me to ease my way into running. 

Getting Started:  Week ONE

- Day 1: Enjoy a lovely 10-minute brisk walk.

- Day 2: Another 10-minute brisk walk awaits you.

- Day 3: Take it up a notch with a 15-minute brisk walk.

Running 101: Week TWO

- Day 1: Mix it up with 5 minutes of brisk walking and 1 minute of jogging (repeat 5 times).

- Day 2: Stick to a 15-minute brisk walk for some steady progress.

- Day 3: Try 8 minutes of brisk walking and 2 minutes of jogging (repeat 4 times).

Pick up the pace: Week THREE

- Day 1: Balance 5 minutes of brisk walking with 2 minutes of jogging (repeat 5 times).

- Day 2: Aim for a refreshing 20-minute brisk walk.

- Day 3: Mix it up with 10 minutes of brisk walking and 3 minutes of jogging (repeat 3 times).

Take the challenge: Week FOUR

- Day 1: Challenge yourself with 5 minutes of brisk walking and 3 minutes of jogging (repeat 5 times).

- Day 2: Extend your walk to a satisfying 25 minutes.

- Day 3: Find your rhythm with 12 minutes of brisk walking and 4 minutes of jogging (repeat 3 times).

Closing in to the mile: Week FIVE

- Day 1: Keep things interesting with 5 minutes of brisk walking and 4 minutes of jogging (repeat 5 times).

- Day 2: Embrace a longer 30-minute brisk walk.

- Day 3: Mix it up with 15 minutes of brisk walking and 5 minutes of jogging (repeat 2 times).

Acheiving the MILE: Week SIX

- Day 1: Spice it up with 5 minutes of brisk walking, 1 minute of jogging, 4 minutes of brisk walking, and 1 minute of jogging (repeat 3 times).

- Day 2: Stick to a solid 30-minute brisk walk.

- Day 3: Tackling a full mile! Give it your best shot, and don't hesitate to take short walking breaks if needed.

Remember, every step counts. Keep moving, embracing the journey, and celebrating the victories – big or small! 

Under the care of a Physical Therapist - Pelvic Floor Therapist 

One of the importance of a Pelvic Floor Specialist is to be facilitate your recovery from childbirth, address pelvic pain, incontinence issues, support for pelvic floor prolapse, restore pelvic floor function, prevent and treat diastasis recti, enhance sexual health, educate, and customize treatment plans. 

I suffered from incontinence, potential pelvic floor prolapse, pelvic pain, and Diastasis Recti, when the muscles in your belly separate after having a baby, creating a gap. Exercises and therapy can help bring them back together.

Honestly, if I were to describe this experience in one word, it would be "P A T I E N C E". 

Your body underwent an incredible journey to create life.