Postpartum Return to Running Class

Dr. Ashley Wozniak, PT, DPT, OCS has designed a 6 week program for mothers that are ready or wanting to begin running postpartum this new year. Dr. Ashley has extensive expertise in training both runners and triathletes for the last 8 years as well as training herself in various running distances, and triathlons (including a Half Ironman in 2016).

After giving birth to her second child in 2019, Dr. Ashley has rehabbed and healed her own body over the last two years right along many other mother's that have been clients throughout the last 2 years. She has progressed her core and strengthening to prepare her own body to return to running minimizing injury.

How will we prepare our bodies for running throughout these 6 weeks?

Dr. Ashley has broken down each week/class below so you know EXACTLY what we will be working on each week.

Week 1: During our first class, Dr. Ashley will begin with education on breathing 360, core strengthening and functional testing so each mother knows her beginning point for preparing to return or begin a running program. You will cover all the basics of strengthening that are required for a safe return to this impact activity. Dr. Ashley will provide 3-5 specific mobility, core and hip exercises to work on at home until second class.

Week 2: You will be led through specific exercises that target the core, glutes and the posterior chain of your lower body to build endurance and strength necessary for proper form while running. Dr. Ashley will begin education on proper running form and foot contact to prevent running injuries.

Week 3: You will progress through lower body exercises and modifications to prepare for single leg exercises for stability necessary for running. Dr. Ashley will introduce upper body exercises that help support posture and proper running form.

Week 4: You will be introduced to dynamic warm-ups that are great for warming up the body prior to a run and targeted static stretches that are great for muscles following a run. Dr. Ashley will progress core exercises as appropriate for each mother during this class.

Week 5: You will begin single leg and more progressive exercises that target the core, hip musculature and lower body. Running is a single leg activity and in order to safely progress with your running goals, it is beneficial for our bodies to strengthen in similar demands that running requires.

Week 6: Dr. Ashley will use this class to run moms through a sample workout for runners. We will start with dynamic flexibility warm-up, moving into core, full body, progressive workout targeting all the keys muscles to help with stability, posture/form and stamina for proper running form. We will end with appropriate static stretching and  Q & A.

Joining this program, all moms will receive google doc forms of exercises, warm-ups and stretching to refer back to as one progresses with running goals.

For those moms that participate in this 6 week program, Dr. Ashley will offer a one time discounted opportunity to work with her for 3 months via email in designing and upgrading a running program based on your running goals. You will have email access to communicate on your progress, ask questions and receive an initial running plan and upgrades based on your progress throughout those 3 months. Dr. Ashley will provide images of upgraded exercises based on your progress throughout those 3 months.

This one time discounted offer is $50 per mom for those 3 months. This kind of feedback is normally $50/month in exercise design, program development and feedback.

Dr. Ashley highly recommends that mother's wanting to begin running go through her 8 week 4th Trimester Rehab and Core Fitness program first to really work on all the initial healing, core coordination, pelvic floor and strengthening exercises. This 8 week program includes an individual postpartum assessment allowing Dr. Ashley to uniquely guide each mother based on her body.