PRE- & POSTNATAL

Pregnancy and Postpartum programs, called Bump Runner created by Christine

BUMP RUNNER

Coach Christine, a certified pre- and postnatal fitness specialist, has created a series of pregnancy and postpartum running programs to help you safely run while pregnant and return to running safely postpartum.

These programs have helped countless women run through their pregnancy while strengthening their pelvic floor, core, and overall body. The programs have been approved by a doctor of physical therapy and pelvic health specialist.

There are 3 programs that you can read about and purchase below individually or as a bundle:

  1. The Pregnancy Running Program

  2. Birth to 12 Weeks

  3. Postpartum Runner

pregnancy running, pregnant runner, run pregnant

  • Dr. Carolyn Latham has not only approved the Bump Runner programs but also contributed by educating you on important topics such as Prolapse, Bearing Down, Clenching, Diaphragmatic Breathing and more! You are also able to email Christine or Carolyn questions throughout the program

  • Each week you have 3 workouts and 4 run days that are standard suggestions for run time. Each month there are new sets of workouts that are all trimester specific which give you a full body workout including hip focused workouts. Plus BONUS videos of birth prep stretches and hip and back flows

  • After you sign up, you will message us and tell us what gestational week you are at. We will then apply the program to your calendar so you start at the appropriate time in your pregnancy.

  • You’ll constantly be working on your pelvic floor in all of the movements. We will teach you how to find these muscles and activate them! The movements are focused on teaching you how to release and contract your pelvic floor along with your deep core

  • Each movement has a video demonstration with a directional voice over to help properly guide you with pelvic floor and deep core cues

  • The run days are prescribed in duration rather than mileage as a means to accommodate multiple levels of fitness. The running will depend on how you feel, what you are used to, and what you want to do. The workouts are what will hopefully keep you running further into your pregnancy.

  • You’ll receive a running warm up routine and cool down. The warm up routine goal is to turn on your pelvic floor, deep core, and power house muscles to have all your muscles working properly during your run to avoid overcompensation and/or strain.

This 9+ month program will guide you how to run safely through your pregnancy. This program is in our app and provides 3 workouts and 4 run days a week. The workouts are highly focused on your pelvic floor and deep core and we teach you how to find and activate these muscles properly through videos, verbal instruction, and educational videos by coach Christine and Doctor Carolyn. Click the drop downs below to learn more.

The Bump Runner Pregnancy Running Program

“This program was so great to go through for my first pregnancy! As I near the end, I’m confident the strength and mobility this program has provided will be a huge benefit not only for labor and delivery, but also sets me up for a successful postpartum journey. I’d highly recommend any runner go through this program.”
— Christen

* please consult your doctor before beginning program
* by going through this program, it is not a guarantee that you will be able to continue running
* it is recommended to continue running while pregnant if you were consistently running before conceiving

The Birth To 12 Weeks program is designed to begin strengthening your pelvic floor and deep core immediately after having a baby (vaginal or cesarean). This program begins with gentle breathing exercises to activate and connect your pelvic floor and deep core to start to repair the damage that may have been done during pregnancy/delivery. All (short and quick) workouts can be done in the comfort of your home with minimal equipment needed. The routines will progress to more challenging movements with bands as your body strengthens and heals. Click the drop downs below to learn more.

Birth to 12 Weeks

  • Dr. Carolyn Latham has not only approved the Bump Runner programs but she has also contributed by educating you on important topics such as Prolapse, Bearing Down, Clenching, Diaphragmatic Breathing and more! You are also able to email Christine or Carolyn questions throughout the program.

  • This program is designed for you to begin the day you deliver your baby. The first phase consists of gentle breathing activations and progresses over the 12 weeks. All routines have video and voice over demonstrations to cue and guide you. At the end of the program you will test out plyometrics to assess your readiness to return to running. All routines can be done at home.

  • The exercises and movements in the routines you’ll complete are highly focused on repairing, rehabbing, and restrengthening your pelvic floor and deep core muscles. We walk you through how to find and activate these muscles that will help restore normal functions, reduce pain and/or incontinence, and prepare you to return to running when your body is ready. All workouts have video demonstration and verbal cue voice overs

  • The idea is that at the end of the program, you’ll feel strong and ready to start to incorporate running back into your routine. We’ve created a checklist for you to complete to assess your readiness to run. PT’s and medical professionals recommend most women wait until 12 weeks to return to running

“The birth to 12 weeks program was phenomenal. I started it 1 week PP and feel like it really helped me strengthen my core and pelvic floor. The phases are perfectly designed to help you start right after birth with some great breathing and activation work that helps establish a strong base.”
— Steffanie

* please consult your doctor before beginning program
* all programs are doctor approved by a pelvic floor physical therapist

postpartum runner, return to running postpartum, postpartum running, running after baby

The Postpartum Runner program is designed for moms who have been cleared by their doctor to begin running/exercising. It is a 12 week program with 3 phases that work like a reverse taper as you start small with exercises and running and build you up over time to strengthen your pelvic floor and deep core. You will begin running at the beginning of the program with a conservative run/walk approach to returning to running. It is recommend you see a pelvic floor physical therapist before returning to running and/or go through the Birth to 12 Weeks program first. Click the drop downs below to learn more.

Postpartum Runner

  • Dr. Carolyn Latham has not only approved the Bump Runner programs but she has also contributed by educating you on important topics such as Prolapse, Bearing Down, Clenching, Diaphragmatic Breathing and more! You are also able to email Christine or Carolyn questions throughout the program.

  • This program is 12 weeks long and consists of 3 days of running per week plus 4 workouts that target full body, your pelvic floor and your core. The runs are using a run/walk method with recommended run/walk interval durations that progress week over week. Everyone will start at a different place in their journey so our intervals are suggestions based on what we’ve seen in our years of coaching. All workouts can be done at home

  • You will continue to work on your pelvic floor and core throughout this program during the workouts. You will have a greater focus on full body strength compared to the Birth To 12 Weeks program however you’ll continue to rehab and strengthen your pelvic floor and deep core muscles as you continue through your postpartum running journey. All workouts have video demonstration and verbal cue voice overs

  • You’ll receive a running warm up routine and cool down routine. The warm up routine goal is to turn on your pelvic floor, deep core, and power house muscles to have all your muscles working properly during your run to avoid overcompensation and/or strain

“I am very thankful for this program that I completed after the birth-12 week program. I went from not being able to walk 1.5 miles at 3 weeks pp to running 10 minute pace for up to an hour pain free and injury free! That’s huge for me and can’t wait to keep building on this”
— Carly

* please consult your doctor before beginning program
* all programs are doctor approved by a pelvic floor physical therapist

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