Postpartum: Return to Run Level 3 (Int.)
Plan Length: 17 Weeks
RETURN TO RUN POSTPARTUM
Any of These Sound Familiar?
-Leaking with activity, coughing and/or sneezing
-Pain with running or lifting
-Perineal tears, Diastasis recti, Pelvic organ prolapse
-Fear of hurting yourself and/or overdoing it
-Not sure of when or where to start
Introducing Return to Run Postpartum
Written by a Doctor of Physical Therapy who specializes in orthopedics, pelvic floor, and running. This program is for all post-partum individuals who desire to return to running postpartum stronger and with reduced injury risk. This includes C-section and vaginal deliveries. Your body just went through an incredible and demanding experience! Over the course of 17 weeks, you will be guided back to running in a progressive manner that starts with exercises you can do the day after delivery! This guided progression allows for the body to heal, rehab, and to prevent further complications (stitches tearing, etc). This program is written to guide you along in your rehab for optimized outcomes. This program follows the generalized recommendation to return to running at 12 weeks post-partum to guide the variety of postpartum experiences back to the program’s one of three running levels. By week 17, you are set-up to begin [*program from McMillan*]
How Return to Run Postpartum Works
-Weeks 1-6: core restoration, endurance strengthening and walking progressions
-Weeks 7-10: plyometric introductions
Week 11: Assessment! See where your individual postpartum recovery is at in regards to beginning running again!
-Weeks 12-17: You will be completing either level 1, 2, or 3’s running program. Congratulate yourself on the commitment you have had to allowing your body to heal and develop the strength it needs to run! (strength to handle anywhere from 3+ times your body weight on one leg when you land while running!)
Return to Running Postpartum Stronger than You Were Before!
Weekly exercise progressions for aerobics and strengthening
Reduce the fear and worry of what and when to resume activity postpartum
Reduce risk of future injury because you did not work on the fundamentals first
Starting Week of Training
This first week of training should look very "doable" (or even quite easy) for you. It represents the starting training load for this plan and is the starting point from which we'll build toward the peak training load. Week 1 should NOT be a big jump from your current training load.
Routine A
Perform Routine A: See video attached below
1) Ankle pumps
2) Quad sets
3) Glute sets
4) Heel slides
5) 360 breathing + Kegels in hooklying
6) Pelvic tilts in hooklying
7) ABD and ADD isometrics in hooklying
8) Seated twist
9) Seated side bend
10) Seated pec stretches
11) Log roll out of bed
**For all: 15-20 repetitions each; 30-60 second holds/ 5-10 deep breaths for any stretches. Long hold Kegels are anywhere from 5-10 seconds contraction with 5 seconds rest as tolerated. Quick hold Kegels are 1 second contraction, 2 seconds rest as tolerated. Routine A and B can be performed 1-3 times per day
Coaches' Note:
Congratulations on your new baby! This program is for all post-partum individuals who desire to return to running post-partum stronger and with reduced injury risk. Your body just went through an incredible and demanding experience to bring your baby into the world; it is important for your healing to rest. It is ideal for healing to stay in bed the first 5 days post-partum, the next 5 days around the bed, then progressing from there back to prior levels of function. This allows for the body to heal and to prevent further complications (stitches tearing, etc). This program is written to guide you along in your rehab for optimized outcomes, and to encourage you along the way to not loose yourself in the new demands of parenthood. Chasing your dreams is a good foundation for your health and well-being, as well as setting an example for your little one. Trust the process! Enjoy getting back after it! You've got this! The first 6 weeks focus on mobility and core without the pull of gravity on the pelvic floor (important for both vaginal and cesarean deliveries), then an assessment, followed by an additional 6 week program to progressively return the body back to the high forces of running without compensation or further damage. After the initial 6 weeks, most women are medically cleared by their doctor to resume activities but they are not yet strong enough in all areas to do so! A pelvic floor physical therapy referrall is ideal to address any specific post-partum complications you may have (ex: prolapse, vulvodynia, incontinence, PSD etc). This program is a generalized program to return you back to running assuming your generalized fitness, not medical post-partum issues.
Routine A
Perform Routine A: See video attached below
1) Ankle pumps
2) Quad sets
3) Glute sets
4) Heel slides
5) 360 breathing + Kegels in hooklying
6) Pelvic tilts in hooklying
7) ABD and ADD isometrics in hooklying
8) Seated twist
9) Seated side bend
10) Seated pec stretches
11) Log roll out of bed
**For all: 15-20 repetitions each; 30-60 second holds/ 5-10 deep breaths for any stretches. Long hold Kegels are anywhere from 5-10 seconds contraction with 5 seconds rest as tolerated. Quick hold Kegels are 1 second contraction, 2 seconds rest as tolerated. Routine A and B can be performed 1-3 times per day
Coaches' Note:
As your body is healing, lochia, the discharge after birth, is a good indicator of how to progress your activity. You do not want to have increased discharge with activity. Even those with a C-section will have discharge. It is normal to have lochia for 6 weeks post-partum. It should progress from dark red to brown to yellow/white. Your birth team should have given you a list of symptoms that indicate signs of infection that require immediate medical attention. This program will focus on what to avoid with return to activity.
Routine A
Perform Routine A: See video attached below
1) Ankle pumps
2) Quad sets
3) Glute sets
4) Heel slides
5) 360 breathing + Kegels in hooklying
6) Pelvic tilts in hooklying
7) ABD and ADD isometrics in hooklying
8) Seated twist
9) Seated side bend
10) Seated pec stretches
11) Log roll out of bed
Coaches' Note:
C-section parents: if you weren't already told, holding a pillow to your abdomen with coughing, laughing, and transferring can be very helpful for pain management. Vaginal delivery parents: if you have to be up an about, a waffle cushion for sitting and/or compression wraps for the abdominal and perineal region can be comfortable (I remember my blushing face walking to the week 1 baby visit with my waffle cushion!). The dreaded first bowel movement post-partum: I'm sure you are aware of the pads/diapers/ padsicles/ pain relieving sprays and perineal bottles to help with toileting, but are you aware of squatty potties? these are game changers! They help to position your pelvic floors muscles in an ideal position to make bowel movements comfortable and effective for full relief. When having a bowel movement, aim to breathe in the same manner that you did to push your baby out. Think low and deep sounds versus high and squeaky/painful sounds. Your jaw should be relaxed, not clenched! I sounded like a groaning cow during labor! Do not forget hydration and nutrition which also affect bowel movements, as well as milk supply if you are breastfeeding.
Routine A
Perform Routine A: See video attached below
1) Ankle pumps
2) Quad sets
3) Glute sets
4) Heel slides
5) 360 breathing + Kegels in hooklying
6) Pelvic tilts in hooklying
7) ABD and ADD isometrics in hooklying
8) Seated twist
9) Seated side bend
10) Seated pec stretches
11) Log roll out of bed
Coaches' Note:
You may be feeling the drop from the adrenaline high that you can be on immediately after labor and delivery. Listen to your body, if you need to rest more, rest more. Did you get to see your placenta? Remember that the size of your placenta is the size of your internal wound! In addiiton, your uterus is shrinking and your delivery region is healing. Anytime tihs week your milk is also coming in, and that adds an additional managemnt tool as milk supply is established. Give yourself grace; you are doing great! In this first week, exercises are meant to keep circulation and bloodflow, not add stress. Ice versus heat: 4 days post-partum, you may find that it is more comforting to alternate heat and ice to your perineum, if you had a vaginal delivery. Just like with ice, make sure to have a protective barrier between it and your skin, and apply for 10-20 minutes at a time.
Routine B
Perform Routine B: See video attached below
1) 360 breathing + Kegels in hooklying
2) Pelvic tilts in hooklying
3) ABD and ADD isometrics in hooklying
4) LTRs
5) UTRs
6) Core isometrics
7) Core marching 1
8) Snow angels in hooklying
9) Log roll out of bed
Coaches' Note:
DAY 5! Now is when you can consider progressing from bed rest to movement near the bed. For healing, keep walking to around-the-house for daily tasks right now is best. Enjoy sunshine while sitting outside; maybe enjoy your exercises outside!
Routine B
Perform Routine B: See video attached below
1) 360 breathing + Kegels in hooklying
2) Pelvic tilts in hooklying
3) ABD and ADD isometrics in hooklying
4) LTRs
5) UTRs
6) Core isometrics
7) Core marching 1
8) Snow angels in hooklying
9) Log roll out of bed
Coaches' Note:
Log-rolling for bed mobility will soon no longer be listed under exercises. This is due to the fact your program is now progressing from strictly bed rest to "being near the bed"--ie still taking things slowly. The log-rolling ergonomics is still recommended at this time, especially for c-sections in which abdominal recovery is expected to take longer. Diastasis recti: have you heard of it? This is the normal seperation of the linea alba (ligament that your abdominal muscles attach to) to allow for abdomen growth during pregnancy. As you go about tasks, such as getting out of bed, if you notice the middle region of your abdomen bulging-out; that task is still difficult on the abdominals. Remember healing takes time. Enjoy the moment you are in, and do not rush it.
Routine B
Perform Routine B: See video attached below
1) 360 breathing + Kegels in hooklying
2) Pelvic tilts in hooklying
3) ABD and ADD isometrics in hooklying
4) LTRs
5) UTRs
6) Core isometrics
7) Core marching 1
8) Snow angels in hooklying
9) Log roll out of bed
Coaches' Note:
Week 1 complete! Congratulations! I hope you are adjusting well to life post-partum. Feel accomplished for any and all exercises you were able to get in this week that focused on your healing and rest. Next week includes return to walking outside of the house! Have patience and trust the process. This is where many women try to get back to their "normal" walking levels, and sometimes end up popping their stitches (my mom did this!), increasing discomfort from a prolapse, etc...
Peak Week of Training
This peak week of training is representative of the peak training load for this plan. Across the plan, you'll build from the starting training load (shown above) to this peak training load. These workouts may look challenging but we'll build to them gradually yet progressively across your plan.
WELCOME to PHASE II of your return to run program! Before running-out the door or jumping on the treadmill, make sure to warm-up your body. Walk at least 5 minutes at a slowly increasing pace and/or go through an active mobility routine before beginning your run to get good circulation to your extremities. Enjoy your run, then make sure to also cool-down in a similar manner. Enjoy a longer walking warm-up and cool-down to meet the recommended daily 30 minutes of moderate aerobics.
Routine K
Perform Routine K: See video attached
1) Monster band box walks (band at feet)
2) Glute bridges from elevated surface with TB lat pulldown
3) Sliding lunge matrix with TBs
4) Forwards and backwards hip hikes foot on step
5) Bird-dogs in bearhold
6) Vertical and horizontal scissor kicks
Run/Walk
Run: 3x (5 minute run / 1 minute walk)
Coach's Notes:
If you have any pain with a run, slow down your overall pace and shorten your steps. If that does not help, continue the remainder of your time in a walk. Rather than progress to the next running time progression, stay at this time until you can complete it without pain.
Mobility A
Perform Mobility A: See attached video
1) Down dog with calf stretch and nerve glide
2) Deep squat mobility
3) Pigeon MET
4) Butterfly stretch
5) Sidelying pretzel stretch
6) Side Lying around the world stretchs
7) Butterfly stretch
8) Happy baby stretch
9) TB clamshells
Coaches' Note:
Enjoy today's mobility routine to gently get you moving as you recover from your first official postpartum run! This mobility program is designed for runners, as well as complimenting those who are breastfeeding.
Routine L
Perform Routine L: See video attached
1) Split squats with wood chop
2) SL RDLs with TB rows
3) Down dog to plank with contralateral foot tap
4) Floor push-up with TB mt climbers
5) Side plank starfish
6) Copenhagen plank
7) Tall kneel TB pallof press
Run/Walk
Run: 3x (5 minute run / 1 minute walk)
Coach's Notes:
Do you hear that? Hopefully not! The quieter your steps while running, the better you are absorbing shock. Aim for quiet strides.
Your first rest day in Phase II. Enjoy!
Run/Walk
Run: 3x (5 minute run / 1 minute walk)
Coach's Notes:
Having any low back pain while running? You may want to try slowing down your pace and making your steps quicker. This low back pain postpartum can often be from either a strength and or motor control issue to maintain pelvic stabilization while running (standing, etc). By slowing down your run, you should decrease hip range of motion which may take stress off your low back, especially if the front of your hip is tight.
Run/Walk
Run: 2x (8 minute run / 1 minute walk)
Coach Notes:
This week you've been provided several running form cues. It is important to remember that every postpartum journey is unique. If you have any of the following symptoms of pelvic floor and/or abdominal wall dysfunction it is best to consult with a medical provider: urinary and/or fecal incontinence, urinary and/or fecal urgency that is difficult to defer, heaviness/pressure/bulge/dragging in the pelvic area, pain with intercourse, obstructive defecation, low back and/or deep hip/gluteal pain.
Other Levels of Your Plan
| Plan Name | Version | # Weeks | Price | |
|---|---|---|---|---|
| Postpartum: Return to Run Level 1 (Nov.) | 17 weeks | $59.99 | Preview | |
| Rebuild Fitness Level 1 (Nov.) | 8 weeks | $44.99 | Preview | |
| Postpartum: Return to Run Level 2 (Nov./Int.) | 17 weeks | $59.99 | Preview | |
| Rebuild Fitness Level 2 (Nov./Int.) | 8 weeks | $44.99 | Preview | |
| Rebuild Fitness Level 4 (Int./Adv.) | 8 weeks | $44.99 | Preview | |
| Rebuild Fitness Level 5 (Adv.) | 8 weeks | $44.99 | Preview |
Run Plan vs Run Team
The Run Plan option includes your training plan, integrated McMillan paces, prehab routines and Coach Greg's instructions for each and every run. Run Plan is a one time fee for your plan.
To get the most from your training, upgrade to the McMillan Run Team. Run Team membership not only includes your Run Plan but also gives you direct access to Coach Greg for coaching advice. You also receive entry into Coach Greg's private online training team with exclusive content plus interaction with other McMillan athletes. Runners love having a detailed training plan, a world-class coach by their side and teammates cheering them on as they chase their goals. Run Team is the best value for goal-oriented athletes looking for a peak performance. Run Team is a subscription billed monthly. Cancel anytime.
Training Plans FAQs
Q: What all comes with your training plans?
A: McMillan Training Plans include my complete training system:
- You get my scientifically-based, proven training plan. Your plan will gradually, yet progressively build you toward your goal.
- Your optimal McMillan Running Calculator training paces are integrated directly into your plan. You know the exact pace range for each and every run. And, your paces will automatically advance every few weeks so you continue to be optimally challenged as your fitness improves.
- Each and every day includes my notes on the purpose of the run and how to execute each workout. I'll also pass along my insights and some motivation as you move through your plan.
- I'm going to keep you healthy by including my recommended prehab programs (ex. core, strength, form, mobility). I'll tell you exactly what to do week in and week out so you stay healthy and build a strong, supple runner's body.
- You can access your training plan in several cool ways. You can log in to our system and get your plan in multiple calendar views – monthly, weekly, etc. (You can also upload your training from your GPS or Strava to our system.) I can also email your workouts to you so you'll know every day what your run is. And, I can even text your workouts to you as well. Your plan can also be synched with your electronic calendar.
The end result is that you have my full training system at the ready to help you achieve your goals.
Q: Are my McMillan Calculator paces integrated in your plans?
A: Yes! A key to McMillan athlete success is training optimally and that means knowing the exact pace range for each and every run. In your plan, your McMillan Running Calculator paces are integrated. And because your fitness will be advancing across the plan, I'm going to progress your training paces every few weeks as well. This guarantees that you are always training in the proper zone for maximal benefits. And if you run a race and need to update your training paces, you can do that easily by inserting your new information into the McMillan Running Calculator.
Q: How will I access my plan?
A: After signing up, you'll receive an email with a link to access your plan. You simply click that link to get all your preferences set up and access your plan. I'll also send you a quick walk-through video to show you all the features of your plan and help you get everything set up. And as always, if you run into issues, I'm here to help.
Q: Can I upload my run data to the plan?
A: Yes! With our system, you can sync your GPS (e.g., Garmin) and/or Strava account and your run data will automatically be uploaded to the system. This will allow you to accurately track your training, log your equipment and numerous other logging/tracking features to help you monitor your planned and actual training.
Q: Can you help me decode your training plan naming system?
A: In a nutshell, the training plans are labeled based on your goal, your runner level and your runner type. The goal is either a race distance and goal time or a non-race plan like building your base, improving your speed, etc. The level is 1 (new runner), up to 4 (advanced runner) and the runner type is Combo Runner (most runners), Speedster or Endurance Monster.
A plan with the name Half-Marathon Training Plan Level 3 Combo Runner would be for a goal of a half-marathon (and your goal time is integrated), for an intermediate runner (Level 3) and the Combo Runner version of the plan. I've found that this easy-to-follow system allows me to accurately get you into the right program for you and your goals.
Q: How do I know what my "Runner Level" is?
A: To guide you to the correct training plan, I've created four runner "levels."
- Level 1 – you are new to running. You've never run before (or it's been a long, long time) and/or you haven't finished a race.
- Level 2 – You've been focused on finishing races and now you want to finish faster. You run 3-5 days per week (averaging at least 30 minutes per run) and can do 1 specialty or "hard" workout each week. Long runs of 45-60 minutes are common.
- Level 3 – You are an intermediate runner. You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). You run 4-6 days per week (averaging at least 30-45 minutes each run with longer runs of 60-75 minutes) and can do 1-2 specialty/hard workouts each week.
- Level 4 – You are an advanced runner and a seasoned trainer/racer who runs 4-7 days per week (averaging 50-60 minutes per run) and usually does 1-2 "hard" workouts per week plus a long run of at least 90 minutes.
- Level 5 – You're a high volume, experienced trainer/racer who runs 5-7 days per week for around 60-80 minutes per run and at least 120 minutes for your long run. Level 5 plans often include 2 hard workouts per week plus a long run.
Choosing your level comes down to how many days per week you run, how many minutes per run is easily doable for you and the number of hard workouts you often do per week. Run 6 days per week (with 2 hard workouts and average around an hour per run)? You are probably a Level 4 runner. Run 3 days per week, mostly just easy running averaging around 30 minutes, and sometimes do more intense runs as you get ready for a race? You are probably a Level 2 runner.
As always, let me know if you need help deciding your runner level.
Q: How do I know what my "Runner Type" is?
A: You can read my full article here but in a nutshell, I find there are three types of runners: Combo Runners, Endurance Monsters and Speedsters.
The vast majority of runners are Combo Runners. Combo Runners are fairly equal in ability in short distances and long distances. (When they put their times into the McMillan Running Calculator, their race times are pretty close to matching the predictions from the shorter races to the longer races – depending on experience at all distances of course.)
Some runners, however, are more endurance-oriented. I call them Endurance Monsters. These runners really struggle with short races and fast, speed-oriented workouts. But, they excel in the longer races and longer training runs and workouts. When they put their times in the McMillan Running Calculator, their long distance races far exceed what they can run in short distance races.
On the other end of the spectrum, some runners are more speed-oriented. As you would expect, these "Speedsters" do really well in the short races but struggle with longer races (and the types of workouts/long runs that go with the training for those races).
Because of these nuances in runner type, I created versions of certain plans where I tweak the training plan to better match the runner type.
Again, the vast majority of runners are Combo Runners and if you are unsure of your type, choose a Combo Runner plan. However, if you are a Speedster or Endurance Monster, you'll love the way I've built these plans to cater to your unique strengths and help you overcome your weaknesses.
Q: Can you explain your training philosophy?
A: There are five principles to my training and I've described them in detail here. As always, if you have a question or want to chat more about my training, just let me know by emailing me here.
Q: What if I need to move a run?
A: No problem. With our system, you simply select the run in your calendar and click "Move" and you can drag the run to a different day. The system is really flexible so you can easily make your training fit into your life, especially when life throws you curve balls.
Q: What do the "Pre-requisites" mean?
A: Before starting a training plan, you need to be prepared for the training load in Week #1. Otherwise, the training may be too much (or too little) and you won't be training optimally. I've listed the pre-requisites for each plan and as long as you've been running at the pre-requisite level, you can safely and easily transition to your new McMillan Training Plan.
Q: Can I get my workouts emailed to me?
A: Yes! Each day, I'll email you your workouts for that day and the next day. This gives you a nice reminder and easy access to your workout for that day. As always, you can change your settings if you don't want to receive emails with your workouts.
Q: What about texting my workouts to me?
A: Yes! Just like with emails, you can set up your plan so you receive a daily text with that day and the next day's workouts. Makes it super simple to know exactly what your run is.
Q: Can I sync my plan with my electronic calendar?
A: Yes! With the click of a button, you can sync your training plan into your iCal, Google Calendar and Outlook. My goal was to have a system that offered many, many different ways for you to get your workouts since every runner is different in how they need their training plan.
Q: What does "Prehab" mean?
A: Prehab is what I call the non-running training that keeps you healthy and builds a strong, supple runner's body. With your plan, I include the prehab programs I want you to follow. From core to strength to form to mobility, I'll tell you exactly what to do so you can stay injury free. You'll be amazed at how much benefit you get from a few prehab sessions.
Q: What if I don't want the prehab or I already follow my own routine? Can I get the plan for an un-coupled price?
A: No. The prehab plans are included with each training plan and can't be separated out. I believe strongly in the value of prehab and whether or not the runner uses them or their own, I want each training plan to have the prehab programs that I prescribe to my personal coaching athletes.
Q: Do I need to be a pro runner to use the plan?
A: No. While I've coached lots of pros, these plans are the ones I've used with each and every level of runner. A hallmark of my coaching has been working with all levels of runners from charity marathon groups with new runners to lots of everyday runners shooting for PRs to the pros. I'm not a one-size-fits-all coach so I created a program that is optimal for you and you'll find each program easy to follow and easy to fit within your life schedule.
Q: Can I change my runner level or runner type once I've started? What if I start and realize it's too difficult for me to follow?
A: No problem. Just contact us and we'll help you get onto the best program for you.
Q: What happens after I finish my plan?
A: Once you buy a plan, it's yours forever. You can re-use it at any time and because our system logs your training, you can even look back at your log from the last time you completed the plan to compare your workouts.
Q: What if something happens mid-training and I need to stop the plan? Can I save it for later?
A: Yes! You have full control and can re-start your plan at any time.
Q: Do I get to keep my plan when I finish it?
A: Yes! Once you buy a plan, it is always there for you and you can even go back and review the previous time you used it to see your results (by uploading your GPS and/or recording your training results).
Q: I need help picking my plan. Can we chat?
A: Of course! I'm here to help so just email me if you have questions and/or want to set up a time to chat about which training plan(s) are right for you.
Q: Do you include races within the plans?
A: Yes. Where appropriate, I add my suggestions on races and where they best fit into your plan. Of course, you can always move workouts around if a race in your area falls on a different weekend.
Q: Can you explain the non-race plans?
A: For runners who don't have a race in the near future, I created several non-race plans to build fitness before starting a race-specific plan. You can choose plans to build or maintain your base of running. I've also included plans to help you improve a specific aspect of fitness like hill running, speed or stamina. All my plans are built to stack together like legos so you can build a full year (or more!) of optimal training.
For example, let's say you have just returned for a short lay off. I'd suggest you choose a "Build my base" plan to regain your fitness. After you're back in the groove of running, you might select a hill module as preparation for a half-marathon plan to get you ready for your half-marathon in the coming months. By stacking the plans together (8 weeks of Base + 6 weeks of Hills + 12 weeks of half-marathon), you've safely and optimally built your training for over 6 months.
Q: What if I need more weeks?
A: No problem. Within each training plan recommendation, I include the training plan(s) that I suggest you use before your target plan. For example, my half-marathon plans are 16 weeks long but if your race is 22 weeks away then I will suggest you add a 6-week hill module or 8-week base training plan and begin with one of those before switching to your half-marathon plan. The plans are designed to dovetail or stack together perfectly. You'll see the suggested plans to use to add more weeks at the bottom of the plan preview page and then once you add your target plan to the cart, you'll see the other plans that you can easily add to your order.
Q: What if my race is in fewer weeks than the plan?
A: Within reason, you can jump into a plan after it has started. However, you must use common sense. For example, if you are training for a marathon (using my 16-week marathon plan) but your marathon is four weeks away and you've done no training, then this is not a good way to train. However, if you have been training and doing some long runs and you want to jump into the 16-week plan with 13 weeks to go, then that is no problem. Again, just use common sense.
