Luckily for me there are already some well researched & comprehensive guidelines for postnatal return to running. So these are just a few key points that I found important, particularly with a C section.
Wound
Scar
Posture & Muscle balance (cross ref @Pilatesbygeorgia)
Pelvic floor
Muscle strength
Brisk walking
Walk/run intervals
Time frame 3 months min
Gear check - trainers & sports bra
Planning to buggy run - route, strength?
Run with friends or solo?
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Wound, obviously needs to be healed, & remember the internal stitches can take longer
Scar, watch for tethering where the scar is stuck to the tissues around it. This can restrict your range of movement, in particular hip & back extension which you will need for running. Make sure to do regular scar massage after 6 weeks & gentle stretches to lengthen the area
Posture: pregnancy does terrible things for one's posture. In particular the stretch on the abdominals lengthens them, & we are prone to arching our lower back more which tightens those muscles. This creates an imbalance between the front & back of the body. When starting to exercise make sure to set up in a neutral posture (Pilates is ideal for this eg @Pilatesbygeorgia) & incorporate some exercises that focus on lengthening the back muscles.
After a C- section there has been further tissue disruption to the abdominal wall. The abdominal fascia has only regained 51-59% of it’s original tensile strength after 6 weeks, & 73-93% by 6-7 months!
PELVIC FLOOR: The pelvic floor is loaded throughout pregnancy not just a vaginal birth so pelvic floor strength is essential for running. If you are unsure how to do pelvic floor contractions, have pain, leaking or any heaviness make sure to see a pelvic health specialist for a postnatal check.
Muscle strength: The guidelines offer some really comprehensive goals for leg strength for markers to base a return to running target around. Don’t skimp on doing the prep or else you will increase your injury risk. Again a postnatal check will help refine the specific exercises best suited to you.
Brisk walking: You probably already know that you should walk before you can run, but I strongly advise going for some brisk walks without carrying the baby. Having a baby in a harness will alter how you hold yourself & walking briskly will not only help get your cardiovascular system going, but also help actively lengthen the hip flexors, & engage the abdominals & glutes
Walk/Run intervals: programs like Couch to 5 km are great to follow. I always encourage people to use it when returning to running from any break. The short intervals allow you to focus on form without fatiguing & increasing injury risk.
Others:
Your body does need a certain amount of time to heal. 3 months is a good guide, but within that time you can reintroduce other types of lower impact exercise & conditioning exercises
Gear - it might be a while since you last ran, so check the wear on your trainers & invest in a good sports bra!!! (there are some great maternity ones out there now)
Are you planning to buggy run? If so, think about the terrain & how this might increase the strength requirements. It would definitely be worth having a chat with a physio for some specific exercises to add to your preparation
Friends! Some people love running by themselves, & it is great ‘me’ time, but when getting back into it you might find running with others helps motivate you to get out, & push you on or hold you back from doing too much too soon - just be careful about getting competitive! (Who, me?!)