Return to running postpartum & beyond
SOMA
SOMA's Return to running postpartum & beyond is a 12-week progressive mobility and strength programme designed for females returning to running. No more guesswork or pelvic floor and core worries. This programme lays the foundations, connects and strengthens your core and pelvic floor, restores mobility and gets you strong and functional through your hips - getting you ready to benefit from all the amazing things running has to offer.
Running is a single leg loading dynamic activity - if you are returning to running after kids you need to re-store your connection with your core and pelvic floor, re-train hip strength and muscle balance and ultimately get yourself running with better awareness, form and technique than ever before. This programme is underpinned by biomechanics, research findings and expert knowledge and experience. Whether you are recently postpartum or years down the line, this programme will take your body on an amazing physical and challenging journey that brings you back to base and has you hitting the pavement with control, stability and strength.
This programme is pelvic organ prolapse* and diastasis recti* safe and is suitable for mums to start at 2 weeks - 20 years postpartum!!
*if you have just given birth, your body is healing - SOMA's primary goal is to guide mum's to a safe and effective return to running - one that is not rushed. In the return to running guidelines (Goom, Donnelly & Brockwell., 2019) it is recommended that Mums return gradually to running between 3-6 months at the earliest. Everybodys journey, healing time and readiness is different; if at any time you want to repeat a week before progressing forward then please do ! Your coach Niamh is available for questions at any time.
A
Breathing information video 2
A
crouch breath
2 x 6
B
side lying breathing (3 placements)
2 x 8
C
Side Lying Breathing Ball Squeeze
2 x 8
D
side lying passive thoracic spine rotation
4 x 3
E
seated breath (chair) with adductors and PF
1 x 8
F
90 90 breathing with adductors
1 x 8 @ 0:03
G
90 90 breathing chest press (with resistance band)
1 x 8 @ 0:03
H
Resisted hip flexion with opposite foot press
2 x 8
I
Rock back parallel inhale
1 x 8
A
crouch breath
2 x 6
B
side lying breathing (3 placements)
2 x 8
C
Side Lying Breathing Ball Squeeze
2 x 8
D
side lying passive thoracic spine rotation
4 x 3
E
seated breath (chair) with adductors and PF
1 x 8
F
90 90 breathing with adductors
1 x 8 @ 0:03
G
90 90 breathing chest press (with resistance band)
1 x 8 @ 0:03
H
Resisted hip flexion with opposite foot press
2 x 8
I
Rock back parallel inhale
1 x 8
A
crouch breath
2 x 6
B
side lying breathing (3 placements)
2 x 8
C
Side Lying Breathing Ball Squeeze
2 x 8
D
side lying passive thoracic spine rotation
4 x 3
E
seated breath (chair) with adductors and PF
1 x 8
F
90 90 breathing with adductors
1 x 8 @ 0:03
G
90 90 breathing chest press (with resistance band)
1 x 8 @ 0:03
H
Resisted hip flexion with opposite foot press
2 x 8
I
Rock back parallel inhale
1 x 8
Niamh Dempsey
I'm Niamh, a sport and dance scientist with a PhD in exercise physiology. I'm an expert in pre and postnatal corrective exercise with a special interest in core and pelvic health, movement mechanics, joint mobility and strength. I'm passionate about women having the opportunity to retun to running feeling strong and confident in their bodies.
Whether you want to return to form and have your eyes set on a marathon or you just want to feel like you can pick the pace up when you really need to then this programme will prepare your body for those goals.
Get Return to running postpartum & beyond
