Running after hysterectomy: What you need to know

If you’re a runner and have been told you need a hysterectomy, you might be wondering if running will still be an option for you post-surgery.

Does having an hysterectomy automatically mean you need to hang up your trainers, stop running and take up something with less impact?

Not necessarily.

With the right approach, patience, and a focus on rebuilding strength, returning to running after a hysterectomy is possible.

Here’s what you need to know

It starts before surgery

The best time to think about returning to running is before surgery. You want to make sure you are as fit and healthy as possible as this will help your post-hysterectomy recovery.

If it’s uncomfortable to run before surgery, look at other ways to maintain your fitness levels. Try cycling or walking for a lower impact cardio workout.

Add in some soothing and restful movement, such as yoga or meditation. This will help to decrease stress levels and help aid your recovery.

Rest & recovery first 

A hysterectomy, even if it is a key hole procedure, is major surgery and your body will need time to heal from the inside out.

Even if the external scars heal quickly, the internal recovery will take more time. So in the first 12 weeks prioritise your rest and recovery.

Don’t be tempted to get straight back to it because you are feeling well and everything looks healed.

Resting for a little longer and giving yourself a full 12 weeks of recovery, or longer if guided by your health care team, will help your muscles and connective tissue to fully heal. Remember, it’s all about your long term health and fitness, not what you can do immediately after surgery.

Rebuild from the core 

Strengthening your pelvic floor, the deep core muscles, and glutes are essential for everyone after a hysterectomy, but is even more important if you want to get back to running.

Running is a high impact sport, and you need a pelvic floor that can cope with that impact, along with core muscles and glutes that can support and stabilise you as you run.

So start off with pelvic floor exercises, then incorporate dynamic movement, core and glute work. And if you want guidance on how to do this, just get in touch and we can talk about how my programmes can help you.

Strength matters 

As well as a focus on your core, you need to work on your general strength and how you load through your body.

Building your lower body muscles will help you run strong, but don’t forget upper body strength as well. Taking a whole body approach means you will feel confident and be strong, not just for running, but for all the activities of daily life.

Once you have built your foundations you can add in single leg and dynamic movements to really focus on running specific strength.

Ease back in

Before you start running again, start with walking. Once that feels comfortable, progress to walk/run intervals and follow a couch to 5k programme.

Easing back into it applies to everyone, whether you were running 5ks or ultras. You need that time to get used to your post-hysterectomy body.

Some days will feel great, others not so much. But don’t be tempted to “push through”, it’s all about getting your foundation strong. Once you have that, you can start to build.

But be realistic

A gradual return will help you feel strong and confident again and many women return to running, racing, and even setting PBs post-hysterectomy.

However, your body has changed and it just might not feel comfortable with the impact of running any more.

It could be that you get back to running but not at the pace or the distance you did before your surgery.

Or it could mean that you decide running just isn’t for you anymore. If that is the case, don’t stop moving. Instead, look to find your new activity that will keep you fit and healthy, for both now and in the years to come.

Movement is a non-negotiable for good health. But that movement doesn’t need to be running.

If you would like some support or guidance on getting back to running post-hysterectomy, or help to find a new way to move, just get in touch.