Return To Running

Disclaimer: this photo is from May 2023 when I was in excellent running shape (it’s where I am going towards/working towards now…)

May 6, 2024:

I gave birth STANDING UP to my 9lb 11oz baby (no medication, by the way). This is after approximately 2 hours of straight squats trying to turn my baby because she was rotated in the wrong position (it worked…).

But, what really blows my mind? After I give birth to her, and the midwife hands me my baby, I AM STILL STANDING. I watched the video the other day. I am just standing there blissed out in the glory of having my baby. Just standing there strong, energized, joyous - no dizziness, no blurry vision- wantonly powerful.

Who knew that the next step with my placenta getting stuck and all that blood loss would knock me down so hard ?

The CONTRAST. I could not stand in the shower for more than a minute a week later without dizziness. I could not walk down the stairs holding my baby for weakness, dizziness, lightheadness. A month later I could not walk around the block for nearly passing out.

AND, THEN? RECOVERY!

There are a number of different Return to Running programs. I tailor my program to my patients.

Early July 2024 (I start):

It’s the emotional side for my patients that is the toughest. I ran clear through my second trimester, and I swam miles every other day in my third trimester. I would be lying if I didn't say it wasn't emotional that I could barely stand from the couch without using my hands.

In early July, I can fast walk maybe 10-15 ft then work the double leg mini hops, double leg squats, and single leg balance. I could do this for about a block total.

By late July, I am doing the same thing, but I’ve added single leg squats and I can go about half a mile (I’m starting to jog those 10-15ft versus walk and my 6-year-old can outrun me). I am throwing some planks in there after the run (modified and eventually full).

By August, I am light jogging about 1 mile and ending with double leg squats, double leg hops, single leg balance, and single leg squats.

By September, I can go a little farther and I am ending the same way.

By October, I am just running - not far and not fast but I’m safe, no pain - about 2 miles.

By December, I am running still slower than normal but up to about 3 miles.

Prep to Running KEEPS YOU SAFE - KEEPS YOU FROM INJURING YOURSELF. It’s slow. Note, at about 12 weeks, I can run. I can run! It’s not pretty, and it’s not fast or far but I can do it !

It’s been about 6 months now, and I am not where I was in the photo above.

But, you know what? Ask me in 4 months. I’ll be at the Monument 10k… Let’s Do This !

Our Meaning:

 We believe in the warmth of coffee and tea and community. This is a place where we are integrating yoga and physical therapy to meet RVA's needs to heal from an injury then work to prevent reinjury, together.

Dr. Leah Johnson, PT, DPT, OCS, Cert. DN