Post-Pregnancy Eating for RunningAre you considering getting pregnant or maybe you are pregnant or ready to return to running post-pregnancy? Whatever your situation this topic will give you lots of information and nutrition tips to ensure you return to your running post-pregnancy in a healthy and nutritionally balanced way. Even if you have passed the childbearing years you probably have younger women in your family, social, and/or running circles, so you could pass on the information you glean to support THEM in their return to running post-pregnancy…so read on and listen in!! SHOW NOTES: (05:00)What does the research say about post-pregnancy running?It has to be said that the data is limited and it would appear that the data collated has come from research on elite athletes rather than amateur athletes and physically active individuals.  BUT there is some interesting information come from the current research including:Athletes tend to return to training between 0-6 weeks post-pregnancy albeit the training is reducedAthletes find their performance is the same or better than pre-pregnancyThere is an increased risk of stress fracture post-pregnancyPre-pregnancy weight is achieved after approx. 6months post pregnancyIt is well known that pregnancy impacts the musculoskeletal system so, like the data says, it is important to return to training SLOWLY and build up to help prevent injury. How could this be done?Current recommendations suggest following a programme described as a continuum comprising of three elements:Return to participation – this is more like rehabilitation training and carried out at a much lower level than before pregnancyReturn to Sport – the athlete can return to their defined sport but at a performance level below that of pre-pregnancyReturn to Performance – the athlete GRADUALLY returns to her defined sport at a level equal to or above her pre-pregnancy level. Thinking about endurance sport, there are a couple of additional points to consider when returning to training. These are:Reintroducing training graduallyIncluding low impact endurance sports initially e.g. fast walking, cross country skiing, low impact aerobicsThis type of exercise is thought to place very little pressure on the pelvic floor therefore can be introduced fairly soon following birth(11:49)What impact does Pregnancy have on the musculoskeletal system?There are many different complaints and potential disorders that a mother could experience post-partum (post-pregnancy) linked to the musculoskeletal system, but also linked to other body systems too. The most common ones include:Pelvic floor dysfunction/painLower back painWeight gainPelvic floor dysfunction and/or pain – clearly if there is pain and it is long lasting this would need to be evaluated and addressed before commencing exercise. BUT for any form of exercise a strong pelvic floor is required so, as long as there is no ongoing pain, strength training of the pelvic floor could begin straight after birth.  Lower back pain – according to one small study the incidence of lower back pain following birth is similar in athletes and non-athletes, however the lumbopelvic region of the back in athletes undergoes significant loading and stress (in most sports) if competing at a high level, so these individuals may be at increased risk of lower back pain following birth.Weight Gain - post-pregnancy weight loss can be a real struggle

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