Postpartum Running Guide: 10 Tips for a Strong and Healthy Running Comeback
Whether you’re running in just a few months after delivery or a few years these tips will help you find your way back to a running groove.
Just in case you didn’t read every one of the newsletters we sent in May, we are once again bringing you the most-clicked stories from the last four weeks. It’s our way of making sure that you don’t miss any of the content that your fellow runners/readers loved the most. Friends don’t let friends miss important running advice. Cheers!
In running, timing is everything. That’s what Brian Metzler said in a recent piece on our site, but he wasn’t talking about pacing or finishing time. No, it was actually one of many tips he included in his guide to “Budget Running Gear: How to Find Shoes for $125 or Less.” His advice couldn’t have come at a better time, given the state of import tariffs which could affect the shoe market substantially. His first tip to finding a deal is understanding the cyclical nature of product rollouts. Brands spend a lot of effort (and money) to raise awareness for their latest models in the spring and fall. But that signals to savvy buyers that it’s time to hunt for deals on last year’s models, which usually end up 20-40% off. Bear in mind, Brian warns against buying a shoe simply because it’s a good deal – ideally, you should try it on in stores to make sure it fits. Depending on the roll it fills in your quiver, some shoe purchases warrant making compromises in exchange for savings – a race shoe or everyday workhorse needs to be rock solid, but a recovery shoe doesn’t need to break the bank in pursuit of perfection. That actually leads into Brian’s next point, which is that expanding your shoe quiver over time can extend the life of all your footwear by 3-4X. By buying shoes that add to your collection, rather than replacing your old model every time, you can alternate your choice depending on the run and preserve the snappy, cushioned feeling of a fresh sneaker for longer. That’s just two of many great tips Brian shares, so be sure to read the full piece on our site before you buy.
#RunningEcon101
They say that bad news comes in threes, but we are happy to share a very positive triple-threat this week. By focusing on your hips, knees, and ankles, you can improve your running performance, according to: “This magic movement pattern is the key to faster running.” Triple extension is when your “hips drive forward, knees straighten, and ankles push off” all at once – akin to a sprinter’s takeoff. Training this powerful coordination of simultaneous extension promotes speed, efficiency, and resilience, potentially sharpening your sprint mechanics and giving you quicker acceleration off the line. It’s not just useful for sprinters, though, because when all these muscles work together, they boost “your stride power, helping you cover more ground with each step.” In addition to practicing starts, exercises like kettlebell swings and high-knee bounds help to develop this powerful sequence. The idea of honing specific muscle actions for better performance is reinforced by this advice from Coach Greg McMillan: “Finding Your Optimal Running Form.” Greg details core pillars for efficiency such as aiming for a cadence of 170-190 steps per minute and ensuring your foot lands softly under your center of mass. Greg also emphasizes drills like butt kicks and high knees to help engrain these new motor patterns. By consciously working on such synchronized movements and efficient form, you could significantly boost your running game.
#KineticKeys
If you’re a runner who makes use of heart rate zones in training, you probably spend a lot of time thinking about your max HR and average BPM during exercise. If resting heart rate (RHR) is an afterthought, then you may want to think twice, because it can help dictate your training and indicate overall fitness. First, let’s answer: “What Is a Good Resting Heart Rate?” One important takeaway from this article is that you don’t want to obsess over comparisons to others’ RHR. Because of different body sizes, ages, and other factors, everyone will be starting from a different baseline. The absolute number isn’t a direct indicator of health, but eyeing your own long- and short-term trends helps paint the picture of your cardiovascular fitness. That being said, the normal range is typically between 60-90 BPM, and below 60 generally suggests a person is quite fit. If your RHR is higher than normal, it could indicate things like increased stress levels, impending sickness, or disrupted sleep. Beyond general wellness cues, there’s an even more direct application to your training: “Heart Rate Reserve: What It Is and How to Use It.” Like max HR-based training, HRR-based training breaks up your heart rate into different zones, helping you dial in the right kind of intensity every day. HRR training also makes use of your max HR (found via a test or estimated with formulas like 220 BPM minus your age). However, it also tracks your RHR, and then uses the difference between these two points to map out your zones. Proponents of this method say it offers greater personalization in determining your intensity levels, and you can use a calculator like: “Heart Rate Zone Calculator (BEST & Accurate)” to try it for yourself.
#BestOfTheRest
If your fitness regimen is due for a new tour of duty, the U.S. Army might just provide the inspiration. According to their new press release, “Army introduces new fitness test for 2025,” the updated Army Fitness Test (AFT) launching June 1st of this year will assess soldiers across five events: a three-repetition maximum deadlift, hand-release push-ups, the sprint-drag-carry, a plank, and a two-mile run. Interestingly, the standing power throw from the previous test was dropped, with a representative stating it didn’t align with the Army’s broader goal of fostering lifelong fitness. We found the inclusion of the deadlift particularly noteworthy for us endurance folks, as TrainingPeaks suggests it’s a highly effective performance booster: “Deadlift for Runners 101.” This guide explains that deadlifting can help improve running alignment by training the hip hinge and posterior chain, potentially helping you avoid knee pain by balancing glute and quad development. Additionally, it may assist in maintaining good running form thanks to a more stable torso. Plus, it’s time-efficient; the article states an effective session can be done in about 30 minutes using rep schemes like the 5×5 formula to build power. We should note that deadlifts can be a difficult lift to execute with proper form, so definitely read their full article for safety tips if you’re inexperienced. If possible, working with a certified coach will be well worth your time, and TrainingPeaks Co-Founder Dirk Friel agrees! The benefits of coaching was one of Dirk’s main points when we spoke recently on the SMM Podcast, so give it a listen on Spotify or Apple Podcasts.
#MajorStrength
For endurance athletes, training without using heart rate zones is like road-tripping without a GPS. Last issue, we saw how Heart Rate Reserve training can provide runners with valuable insights, but most coaches agree any sort of heart rate-based training is better than nothing: “Experts Agree, Heart Rate Training Is Still the Best for Runners.” The article emphasizes that knowing how to pace low-intensity Zone 2 runs is fundamental for aerobic development. Performance physiology coach Paul Laursen notes that these sub-maximal runs are where you can sustain effort without lactate build-up, training your body to burn fat efficiently. Phil Maffetone’s 180 Formula (180 minus your age) offers a starting point to determine your Zone 2 BPM, though fitness trackers may offer more precise guidance. Knowing your zones is crucial, as different intensities spur adaptations like capillarization, or the growth of new capillaries in your muscles. Previously, moderate-intensity work was thought to do this best, as you can see in “Training intensity and capillary growth: Do you believe all the studies, or just a few?” However, this piece points to a meta-analysis where, in 400 sedentary subjects, high-intensity intervals (80-100% VO2max) boosted capillary to fiber ratio by 54%, versus 21% for moderate intensity. For trained athletes, results were less clear, but the author suggests early interval work could “jump start” fitness for newer runners and proposes a mix of slow runs and intervals for experienced ones. So, try using formulas and fitness tracker zone estimates as a guide to vary your exercise intensity, maximize capillary growth, and improve your performance efficiently.
#FollowYourHeart
This week, we shout out one of our favorite nicknames in all of endurance sports: “The Iron Nun.” More formally known as Sister Madonna Buder, we couldn’t resist paying homage to her during the week a new Pope was selected in Rome. We first learned of The Iron Nun’s exploits in an Instagram video by @growingbolder. She’s the oldest female to finish an Ironman Triathlon at age 82, and what makes it even more impressive is that she only started running at age 48. If you’ve felt like your best athletic achievements are behind you, we’d say Sister Madonna is a testament to the idea that incredible performances are possible at any age.
