{"id":3894,"date":"2020-11-19T15:04:33","date_gmt":"2020-11-19T12:04:33","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=3894"},"modified":"2025-06-15T14:13:02","modified_gmt":"2025-06-15T11:13:02","slug":"cardio-for-moms-after-childbirth","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/en\/cardio-for-moms-after-childbirth\/","title":{"rendered":"Cardio for Moms After Childbirth"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Cardio for Moms: Running Postpartum<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">After childbirth, the question arises about returning to one&#8217;s former shape. Can you run after giving birth? Of course. A well-thought-out approach is important in any workout.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">When can you start running postpartum?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It is necessary to consider how the delivery went. The body recovers differently after natural childbirth and cesarean section. If a woman was training previously, she will need less time to recover and start exercising again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is important for the pelvic floor muscles and deep abdominal muscles to recover. The earliest they begin to recover is the fifth week postpartum. Only then can you start running.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is important to train with a heart rate monitor, rather than just running until you are exhausted. You need to understand the heart rate at which you are running. The average value should not exceed 150. For beginners, this is the optimal rate to benefit without overloading the body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Detailed recommendations on incorporating running into cardio training are available on the <a href=\"https:\/\/momslab.app\/\">online course<\/a> at momslab.com: when to start, how much and how to run.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What to pay attention to:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Postpartum discharge must have ended.<\/li>\n\n\n\n<li>If there was a cesarean section, you should not exercise until the stitches have healed. Otherwise, they may come apart.<\/li>\n\n\n\n<li>Your body&#8217;s own sensations.<\/li>\n\n\n\n<li>Before starting workouts, you need to visit a gynecologist. The doctor will provide an accurate assessment of your body&#8217;s readiness &#8211; an ultrasound will show whether the uterus has recovered.<\/li>\n\n\n\n<li>Restore pelvic floor muscles and deep abdominal muscles. They support the internal organs.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1024x683.jpg\" alt=\"Cardio for Moms Postpartum\" class=\"wp-image-5728\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Is it possible to run after giving birth?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Before starting cardio exercises post-birth, it&#8217;s important to consider the contraindications:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Congenital heart diseases;<\/li>\n\n\n\n<li>Hypertension;<\/li>\n\n\n\n<li>Tachycardia;<\/li>\n\n\n\n<li>Arrhythmia;<\/li>\n\n\n\n<li>Chronic joint diseases;<\/li>\n\n\n\n<li>Flat feet;<\/li>\n\n\n\n<li>Anemia;<\/li>\n\n\n\n<li>Leg thrombophlebitis.<\/li>\n<\/ul>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner2.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u0412\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043f\u043e\u0441\u043b\u0435 \u0415\u0420 \u0438\u043b\u0438 \u041a\u0421 \u2014 \u043e\u0442 20 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u043e\u0432<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043f\u043e\u0441\u043b\u0435 \u0415\u0420\/\u041a\u0421<\/li>\r\n\t<li>\u041a\u0430\u0440\u0434\u0438\u043e \u0438 \u0442\u043e\u043d\u0443\u0441<\/li>\r\n\t<li>\u0423\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u0438 \u0432\u0435\u0447\u0435\u0440\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/li>\r\n\t<li>10\u201330 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0438 \u041a\u0411\u0416\u0423<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u044f, SPA \u0438 \u043f\u043e\u0434\u043a\u0430\u0441\u0442\u044b<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Running after childbirth: pros and cons<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Running has a number of pros and cons.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--4\">Cons:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Joint injuries.<\/li>\n\n\n\n<li>Stress on the spine and muscles, which are already weakened.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">All of this can be easily avoided with a proper approach to training.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--5\">Pros:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weight loss and increased overall tone. It is important to combine exercise with proper and healthy nutrition. Otherwise, there will be no effect.<\/li>\n\n\n\n<li>Improved blood circulation and metabolism can reduce swelling, and avoid acne. The skin becomes firmer and more elastic.<\/li>\n\n\n\n<li>Strong and healthy sleep.<\/li>\n\n\n\n<li>Prevention of depressive disorders.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1024x683.jpg\" alt=\"Cardio for Moms Postpartum\" class=\"wp-image-5730\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Running after childbirth and breastfeeding<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--7\">Myths:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Milk can change taste or go away. This can be observed in professional athletes due to the level of exertion.<\/li>\n\n\n\n<li>The baby will begin to refuse on their own because of the smell of sweat. This is the natural scent of their mother. On the contrary, mothers place their shirts nearby if they need to step away. Sensing the mother&#8217;s scent, the baby feels safe.<\/li>\n\n\n\n<li>Ten minutes of running isn&#8217;t enough. This time is negligibly small. It&#8217;s necessary to engage in at least 20-30 minutes at a good heart rate.<\/li>\n\n\n\n<li>It&#8217;s better to train from 11 to 1 p.m. because the body is at its peak activity. This myth is not scientifically confirmed.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Remember these simple truths:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choosing clothes and underwear for workouts. A girl should be comfortable. Freedom of movement is important, but it&#8217;s necessary to support the <a href=\"https:\/\/momslab.app\/blog\/sovety-po-uhodu-za-grudu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">breasts<\/a>.<\/li>\n\n\n\n<li>Don&#8217;t chase marathon results. You can start with walking.<\/li>\n\n\n\n<li>During lactation, it&#8217;s important to drink a lot during and after a workout to replenish lost moisture.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--8\">Approach to Training<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">For women who haven&#8217;t trained before, starting with walking is recommended. Then, progress to running and more intense exercises.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--9\">Types of Running:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Slow pace &#8211; jogging.<\/li>\n\n\n\n<li>Fast pace and short distance &#8211; sprinting.<\/li>\n\n\n\n<li>Fartlek combines the previous types of running. It involves changing paces.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1024x683.jpg\" alt=\"Cardio for Moms Postpartum\" class=\"wp-image-5731\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--10\">Running After Childbirth<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Any woman is better off starting as if she were a beginner, even if her pre-delivery fitness level was impressive. This way, she will gradually get into rhythm without injuring herself. Initially, fast walking and slow running are used. The load increases gradually.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s important to pay attention to your body&#8217;s signals. If you experience discomfort in your legs, chest, or abdominal area, it&#8217;s better to take a break from exercise for 2-3 days. An elevated temperature and weakness lasting for more than an hour indicate that the body is not ready.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise helps produce &#8220;happiness hormones.&#8221; Therefore, pay attention to sleep and nutrition. If these are insufficient, the body will begin to deplete already exhausted reserves. This way, it won\u2019t be long until apathy and a bad mood set in. Family health comes first, and only then workouts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1024x683.jpg\" alt=\"Cardio for Moms Postpartum\" class=\"wp-image-5736\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Cardio for Moms: Running Postpartum After childbirth, the question arises about returning to one&#8217;s former shape. Can you run after giving birth? Of course. A&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[43],"tags":[],"class_list":["post-3894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postnatal"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running After Childbirth: Cardio Classes for Moms - Tips from momslab.com<\/title>\n<meta name=\"description\" content=\"Can you go running after childbirth? Absolutely. The online course by momslab provides detailed recommendations on incorporating running into your cardio workouts\u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/en\/cardio-for-moms-after-childbirth\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio for Moms After Childbirth\" \/>\n<meta property=\"og:description\" content=\"Can you go running after childbirth? Absolutely. 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