253. Pregnant & Postpartum Running with Dr. Rachel Selman DPT, CSCS

Misconceptions and misunderstandings abound when it comes to running while pregnant and postpartum. With the research constantly evolving it can be tough to keep up, but patience in the recovery process will ultimately pay off in the long term.

Dr. Rachel Selman is a physical therapist based in Georgia who specializes in pregnant and postpartum athletes. She is also a mom and a runner.

Rachel is certified as both a Strength and Conditioning Specialist as well as a Pelvic Rehabilitation Practitioner. She is a wealth of information for new and expecting moms who are trying to figure out how their running will be affected by pregnancy and childbirth.

She talks in depth about what to expect during each of the trimesters of pregnancy, and the best way to help your body heal and get strong again after giving birth.

We discuss a number of important topics for pregnant and postpartum women, including:

• The importance of core strength leading into pregnancy
• Focusing on maintaining rather than building fitness while pregnant
• Learning to run by rate of perceived exertion (RPE) to guide your activity level
• What we’ve learned in the past few years about running during all three trimesters of pregnancy
• Red flags to watch out for when you are running while pregnant
• How it can benefit your body to take up to 12 weeks before you start running again

If you're a new or expecting mom, you won't want to miss my conversation with Rachel.

Links & Resources from the Show:

• Follow Rachel on Instagram
• Find a Pelvic Rehab practitioner
• Learn more about Diastasis Recti
• Listen to my conversation with a nutritionist about running and pregnancy

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A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.

There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.