Postpartum Runner

The Postpartum Runner program is designed for moms who have been cleared by their doctor to begin running/exercising. It is a 12 week program with 3 phases that work like a reverse taper as you start small with exercises and running and build you up over time to strengthen your pelvic floor and deep core. You will begin running at the beginning of the program with a conservative run/walk approach to returning to running. It is recommend you see a pelvic floor physical therapist before returning to running and/or go through the Birth to 12 Weeks program first. This program has been approved by a Doctor of Physical Therapy in Pelvic Floor Health.

  • EDUCATIONAL VIDEOS - Dr. Carolyn Latham has not only approved the Bump Runner programs but she has also contributed by educating you on important topics such as Prolapse, Bearing Down, Clenching, Diaphragmatic Breathing and more! You are also able to email Christine or Carolyn questions throughout the program.

  • RUNNING PROGRESSIONS - Consists of 3 days of running per week plus 4 workouts that target full body, your pelvic floor and your core. The runs are using a run/walk method with recommended run/walk interval durations that progress week over week. Everyone will start at a different place in their journey so our intervals are suggestions based on what we’ve seen in our years of coaching.

  • STRENGTH + PELVIC FLOOR - You will continue to work on your pelvic floor and core throughout this program. You will have a greater focus on full body strength compared to the Birth To 12 Weeks program however you’ll continue to rehab and strengthen your pelvic floor and deep core muscles as you continue through your postpartum running journey. All workouts have video demonstration and verbal cue voice overs.

  • RUNNING WARM UPS + COOL DOWNS - You’ll receive a running warm up routine and cool down routine. The warm up routine goal is to turn on your pelvic floor, deep core, and power house muscles to have all your muscles working properly during your run to avoid overcompensation and/or strain.

Testimonials

“I am very thankful for this program that I completed after the birth-12 week program. I went from not being able to walk 1.5 miles at 3 weeks pp to running 10 minute pace for up to an hour pain free and injury free! That’s huge for me and can’t wait to keep building on this”

Carly

What you will takeaway from this program:

  • Strength

    Throughout this program, you will work on your overall strength with progressing workouts along with pelvic floor and deep core health. You will walk away from this feeling stronger all around, not just as a runner!

  • Confidence

    Our goal for you is to finish this 12 week program knowing that you are strong and healthy. To have the confidence that you can run longer than you realized, feeling stronger than you thought you could, and know that you are a bad ass mama!

  • Progress

    On day 1 of this program, you will attempt your first run. It will most likely feel foreign, clunky, and hard. To be expected. BUT, you will progress. The run/walk progressions will take you along the way and by the end of the 12 weeks you'll be running strong and confident!

Course curriculum

    1. Welcome Video

    2. Welcome Package!

    3. Calendar + Graphics!

    4. Gear Needed

    5. The Run Build

    6. Last Thing Before Getting Started

    1. Learn To Recognize Your Pelvic Floor

    2. Pelvic PT Intro

    3. Diaphragmatic Breathing

    4. Prolapse

    5. Transverse Abdominis

    6. Bearing Down/Clenching

    1. Month 1 Calendar & Intro

    2. Week 1

    3. Week 2

    4. Week 3

    5. Week 4

    1. Month 2 Calendar & Notes

    2. Week 5

    3. Week 6

    4. Week 7

    5. Week 8

    1. Month 3 Calendar & Notes

    2. Week 9

    3. Week 10

    4. Week 11

    5. Week 12

    1. You Did It!

    2. Next Steps

About this course

  • $119.00
  • 29 lessons
  • 0.5 hours of video content

Bundle Options

Postpartum Runner is part of 2 bundle options you can see below