I think before I share some details about my return to running, let me first share a little bit of my running history. I have basically been running since I was seven, with a break of about 3 years from age 16-19.
I have been Trail running specifically since 2011 have done so at a professional level since 2014.
In Sept 2018 I had my first child, Christopher. I managed to run throughout the entire pregnancy. I completed my first 10k road race in 39:29 less than 3 months post partum and I came 2nd in the SA Trail Champs (40km Hout Bay Trail Challenge) 6 months after his birth. Exactly a year after his birth I came 2nd in the iconic Otter African Trail run and another 3 months later my 1st 100k race in Hong Kong where I placed 4th.
Then Corona happened and we had to set our own personal goals. In May 2020 I ran my fastest 10k (37:05) on my own, without a race environment.
COVID also helped us with the decision to extend our family and Anzel was born on 5 February 2021. I was fortunate enough to run throughout my pregnancy once again.
The trick was to get back into running after baby nr 2. I had an emergency c-section with Christopher, and had a very speedy recovery, getting back to running only 4 weeks after he was born.
I opted to try for a natural birth again with Anzel and luckily my gynae is one of the few who were open to this. Unfortunately, it seems I am not built to give birth naturally and Anzel was also delivered through an emergency c-section.
However, I have my work cut out this time round, as my recovery has been and is much slower… I had quite severe pain for almost 3 weeks post surgery and getting out of bed at night to feed was so painful. After 3 weeks I started walking/hiking about 3-8km at a time.
I had my 6week check-up with the gynae, who was very pleased with the wound and gave me the green light to start training. As with my first pregnancy, I also went to see Tessa Loftus, a physio who specialises in women’s health. She assessed and helped to strengthen my pelvic floor muscles, which is weakened by pregnancy and childbirth. A strong pelvic floor will provide the best possible chance of success in the years following the surgery. She also confirmed that I did not have “Diastasis recti” (a partial or complete separation of the abdomen, something that is very common during and following pregnancy).
She gave me a daily home exercise routine which has helped immensely with my return to running.
So here is what my running has looked liked :
Week 1: 2 x 3km runs, 4km run, 2 x 6km. Total distance 22km
Week 2: 7km, 6km, 5km, 4km, 18km (supposed to be 10km)
Week 3: 5km, 6km, 8km, 10km, 11km (1000m summit included)
It is very important to note that each person’s program will look very different and over the years I have learned that there are a few key things to take into account:
- Your running history
- Average weekly mileage prior and during pregnancy
- Goals
- Weight
- Whether your were able to run throughout your pregnancy
One of the biggest mistakes I have made, is to neglect recovery and maintenance since I started running again. I didn’t stretch, foam roll or focus on post run recovery nutrition and I am already paying the price with unwanted niggles and extra fatigue. Fortunately it is still early days and if I want to continue to run and be stronger, I am going to have to make time for this super important part of a runner’s regime.
Onwards and upwards! Like the saying goes, it can only get better from here…
Ps” You are welcome to send me a personal message if you need further guidance or if I can assist with a personalised coaching program.
You are amazing and I know you will come back as strong as ever. Thank you for continuing to inspire us.
All the best x
Thanks Sue, much appreciated!! Especially reading this now after my first race back :-)
Hi landie was wondering if you can help me set up a training and coaching program?
Let me know what you need from me and what it will cost.
Hi Natasia. Apologies for the late response, only received your message now! Of course, would love to help you with a training program. Can I get my team to email you all the necessary information?
Best regards
Landie