BIRTHFIT Return to Running: Training by BIRTHFIT SUPPORT in TrainHeroic

BIRTHFIT

Women's Training
Coach
BIRTHFIT SUPPORT

This program is designed to create and re-establish a base level for running after giving birth. It is intended to be done only after you have completed the BIRTHFIT Basics: Postpartum program. As a reminder, we do not recommend running, jumping, or other dynamic movements within the initial eight weeks postpartum. We recommend this training for all postpartum people who have given birth in the last two to three years

BIRTHFIT Return to Running takes into account conditioning as well as unilateral strength and emphasizes that you do the warm ups and bring an awareness around nasal breathing. This program is about embracing the journey and being present in the training moments. It will be challenging, frustrating, and rewarding. 

Each session is about forty to sixty minutes depending on how efficient you are and the actual length of the programming that day. You can do this in conjunction with the BIRTHFIT Postpartum Training Program. 

NOTE: Upon purchase you will be able to pick your own start date!

FAQs:

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*Can be done with limited equipment

 

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

RTR Prep

A

1 Round w/ Nasal Breathing: *This is 10 reps TOTAL, 5/side 10 Breaths Happy Baby 10 Dead Bug 10 Side Plank with Hip Drive 10 Segmental Cat-Cow 10 Bird Dog 10 Breaths High Bear 10 Breaths Squat 1 Round w/ Nasal Breathing: 10 Glute Bridges 10 Hip Range of Motion (5/5) 10 Squats 10 Death Marches (5/5) 10 Side Lunges (5/5) 10 Hip Circles (5 each direction) 5 Spinal Roll Ups

Warm Up

B

400m In & Out (100m Run, 100m Walk, alternating for 400m) **NASAL BREATHING ONLY + 20 Free Standing Running Drill/side

Workout

C

6 x 100m @ 50% Effort *Rest 1-3 minutes between sets

Cool Down

D

400m In & Out (100m Run, 100m Walk, alternating for 400m) + 10 Death Marches 10 Side Lunges 10 Hip Circles

Wednesday
Week 1 Day 2

RTR Prep

A

2 Rounds w/ Nasal Breathing: *This is 10 reps TOTAL, 5/side 10 Breaths Happy Baby 10 Dead Bug 10 Side Plank with Hip Drive 10 Segmental Cat-Cow 10 Bird Dog 10 Breaths High Bear 10 Breaths Squat 2 Rounds w/ Nasal Breathing: 10 Glute Bridges 10 Hip Range of Motion (5/5) 10 Squats 10 Death Marches (5/5) 10 Side Lunges (5/5) 10 Hip Circles (5 each direction) 5 Spinal Roll Ups

Warm Up

B

400m In & Out (100m Run, 100m Walk, Alt. for 400m) **NASAL BREATHING ONLY + 2 Rounds: 50m Skip 50m Bounding

Workout

C

4 x 200m @ 50-60% Effort *Rest 1-3 minutes between sets

Cool Down

D

400m In & Out (100m Run, 100m Walk, Alt. for 400m) + 20 Tempo Squats 10/10 Single Leg Deadlifts (no load) 60 seconds each leg Single Leg Balance

BIRTHFIT Return to Running