The First 5K Postpartum
A postpartum running program designed with new moms in mind.
A straightforward guide to postpartum running covering everything you want (and need!) to know.
New mom, ready to run? The First 5K is for YOU!
Your journey of momming and running has begun. You have a new baby, you used to run and want to return to running safely after pregnancy… or you have never run and want to begin running safely after pregnancy. Rest assured, you are in the right spot - The First 5K was designed for exactly these situations.
A look inside the guide:
The First 5K Postpartum is purchased as a PDF instant download (it is printer friendly, if that’s more your style).
8 weeks of postpartum specific movement pattern and breathing considerations, workouts, and run plans designed to get you running a 5K distance safely postpartum, from start to finish.
Introduction to general postpartum running considerations.
Postpartum movement pattern considerations for runners.
Run readiness screens - pelvic health and strength.
Running exercise guides - warm-up and mobility, pelvic floor and breathing, and strength workouts.
5K running guides - three 8 week options to choose from depending on how much (or how little!) structure you like.
Putting it all together: sample weekly schedules so you know exactly what to do each day of the week!
Running After Pregnancy
Many moms turn to running as a way to develop their fitness during the postpartum period (postpartum is forever… so if you’ve ever been pregnant, you are currently postpartum), as it has very few barriers to entry. The precious little ‘me time’ that you get won’t be taken up commuting to a gym for a workout - you can simply put on some sneakers, and step out your front door. So, why 5K? Great question! The 5K is a very popular distance for local road races and charity events (if racing is your thing), and can often be completed in a reasonable time (think 30 to 40 minutes, not 2 or 3+ hours such as a marathon). Once you complete The First 5K training plan, you will have a great foundation for progressing to longer distances if that’s what you are interested in. It truly is a perfect distance for your first postpartum running goal!
Two reasons why moms love The First 5K:
All of the workouts in The First 5K Postpartum can be completed in 30 minutes or less (with the option to do what you can some days, even if you can't do the whole workout... because even the most organized of schedules can often change last minute!).
All of the runs, INCLUDING warm-up and cool down are between 30 and 49 minutes door to door.
Pelvic Health and Running Safely
Whether you are someone who enjoyed running prior to or during your pregnancy, or you are giving it a try for the first time, there are things to consider before you begin. Your body goes through many changes during pregnancy and delivery, whether you experienced a vaginal delivery or C-section. These changes need to be addressed postpartum to ensure that appropriate function is restored throughout the pelvic floor and core. Running can absolutely be a safe activity for postpartum individuals to engage in, and the goal of The First 5K Postpartum is to help you have the knowledge and confidence to begin running safely after pregnancy. Whether you had your baby 1 day ago, 6 weeks ago, or 5 years ago, there are many things you can do to help make your running journey an enjoyable and satisfying one. The First 5K is here to help!
You are capable of amazing things! Your body can absolutely run safely after pregnancy, and The First 5K Postpartum can help show you how.
— Mom On The Run