RAPT Movement

Walking in your speed session isn’t slacking. It’s the whole point.

Here’s the logic. The walk between your hard reps is what lets the next one be genuinely fast. Cut the recovery short and every rep gets slower, your form falls apart, and you’re just running tired. Walk it out properly and you hit each rep with quality, which is what actually drives the speed adaptation. Postpartum, those full recoveries matter even more. They keep the session controlled while your body rebuilds.

Run hard. Walk fully. Repeat.

But none of it lands if you’re undereating the work. Comment FUEL and I’ll send you my free calculator that tells you exactly what your body needs.

Follow .runs for more on running back stronger after babies.

Sounds backwards, I know. But walking builds aerobic base without the load your body has to recover from. It switches on your glutes and eases your heart rate up, so the run that follows actually stays easy. Postpartum, that gentle on-ramp is exactly what a rebuilding body wants.

But none of it lands if you’re undereating the work. Comment FUEL and I’ll send you my free calculator that tells you exactly what your body needs.

Follow .runs for more on running back stronger after babies.

Walking before your easy run could be the thing that makes you faster this week.

Here’s the logic. Walking builds aerobic base without piling on load your body has to recover from. It wakes up your glutes, brings your heart rate up gently, and sets the run up to actually stay easy. Postpartum, that gentle on-ramp is exactly what a rebuilding body wants.

But none of it lands if you’re undereating the work. Comment FUEL and I’ll send you my free calculator that tells you exactly what your body needs.

Follow .runs for more on running back stronger after babies.

Oh hi!! I see you with your ambition and mum guilt. Well done for that promotion BTW.

Message me FUEL if you’re a woman who is confused about how to fuel her fitness goals to get my free fuel calculator.

And follow for more evidence based tips from a run coach and management consultant.

Message me FUEL if you’re a woman who is confused about how to fuel her fitness goals to get my free fuel calculator.

Lots of women start running to lose fat. They run more, eat less, and the scale doesn’t budge. Then they blame themselves.

Here’s what’s actually going on. A run burns less than you think. It makes you hungrier, so you eat it back without noticing. And if you’re doing it on broken sleep, under-fed, with a toddler climbing you, your body senses danger and clings onto every pound.

It’s not you. It’s the tool.

Running has a hundred brilliant purposes. Fat loss just isn’t really one of them. The thing that actually changes how your body looks and feels is muscle and protein. Not more miles. The women who get there aren’t running six days a week. They’re lifting twice a week, eating enough, and running smart.

I went deep on all of this in the new episode of The Power Project podcast. The science nobody tells postpartum mums, the four things to actually do this week, and why under-fuelling backfires (there’s a proper name for it).

Save this. Send it to the friend who’s running herself into the ground. And go listen, link in bio.

Every time I see another “shrink your postpartum body” run plan, a little part of me dies.

Here’s what those plans skip: your body just did the most demanding thing it will ever do. Your pelvic floor is rebuilding. Your hormones are still finding their feet. Your sleep is a rumour. And someone’s selling you a calorie-deficit running plan like your only problem is that you’re too big.

You don’t need to run yourself smaller. You need to run yourself stronger.

Strong enough to carry the car seat without your back screaming. Strong enough to chase a toddler and laugh instead of wince. Strong enough to trust your body again — because somewhere in the last year you stopped.

A good postpartum running plan starts with your pelvic floor, your breathing, your foundation. Not your dress size. (If it leads with weight loss, it wasn’t built for the body you’re actually in.)

You’re not a before photo. You’re a whole athlete, mid-comeback.

If you’re ready to return to running in a way that respects what your body’s been through, message me READY and let’s build the plan you actually deserve.

And if you want the full breakdown on why running for fat loss usually backfires — the latest episode of The Power Project is all about it. Link in bio. 🎧