rebuild and run
An 8-week strength program designed specifically for postpartum runners that will guide you through effective, time efficient, done anywhere strength training workouts that will help you build the full body strength you need as a runner before you hit the pavement and trails.
8 Weeks of Programming — $147
Why I created Rebuild and Run
I’ve come across countless postpartum runners that are frustrated with the lack of guidance or misinformation.
Postpartum runners that have searched the internet for answers only to be more confused. You may feel like you have paralysis by analysis with all of the information that you just delay getting back into running altogether.
I get it. I have been there too.
So I have taken my experience as a physical therapist, pregnancy and postpartum athleticism coach, and running mom to design a solution for you: Rebuild and Run.
My Promise
At the end of 8 weeks, you will have built a comprehensive, whole body, strength foundation that will prepare you for returning to run postpartum - strong and confident. I am certain that this program will take the guesswork out of your journey, and you will never have to go down that rabbit hole of google searching again.
Meet Your Coach
Megan
I am the owner of Reclaim Function, a Physical Therapist, a Pregnancy and Postpartum Athleticism Coach, Marathoner, and my most important title: MOM. I have been a physical therapist for over 12 years, but even with all of that knowledge, I struggled returning to training and running postpartum. It took me 3 years to figure out the best strategy and program that fit my crazy busy schedule, that I could be consistent with, and that helped me successfully run my first marathon postpartum. I’ve been through extensive training on pelvic health and pregnancy & postpartum athleticism coaching that has allowed me to help countless moms return to the sports they love, and now I am ready to help my fellow runners do the same.
How it Works
A comprehensive, 8-week training program is delivered via a PDF format to you and accessible via phone, computer, or you can print out your own hard copy. Each day will have a specific set of exercises to complete (with video demonstration), and you will know exactly how many repetitions to do and how many sets to complete. A warm up for the workout is also included. You can choose which 3 days to complete the exercises on, but I encourage you to come up with a consistent plan with one rest day in between each strength workout (for example: Monday, Wednesday, Friday).
I am serious when I said, let’s take the guess work out of this!
How is this Program Different?
Exercise Progressions from the Floor to Dynamic Strength
This program will take you from basic floor-based exercises to dynamic single leg strengthening so your muscles are trained to work how they are supposed to when getting back to running. You will know how to warm up, how many reps and sets to do, and exactly how to perform the exercise with video links included. Most postpartum programs stick with just floor based exercise and most running programs skip the basics - this program has it all.
No Crazy Equipment and No Need to Travel to a Gym
You don’t need any fancy equipment, machines, or weights. You will need a mini band for some exercises for added resistance. If you have dumbbells at home, you can use them for an added challenge, but they are optional for this program. One of the main reasons people feel uncomfortable with strength templates is they don’t know how to substitute exercises because they don’t have certain equipment - you don’t have to worry about that with this template.
Busy Mom Friendly
No need to worry about traveling to the gym and spending over an hour on exercise. This program is designed with the busy mom in mind. 30 minutes, 3x/week is all you need. Most running strength templates are developed by running coaches who don’t understand the mom life. I do. I live it everyday with you. Rebuild and Run is for the mom life.
Prioritizes Pelvic Health and Wellness
There’s a reason I developed this template - frankly, there’s nothing out there like this. Most running strength programs are developed by people who know nothing about the pelvic floor, and also don’t have specific considerations for the postpartum runner. I have designed this template to ensure we don’t overload the pelvic floor too quickly as we progress strength postpartum. The exercises I have chosen will train your pelvic floor to tolerate the load of running, while simultaneously strengthening other muscle groups to prioritize a whole body approach. You don’t need just another pelvic floor strengthening program or a generic gym template, you need a comprehensive approach to restoring strength and stability after having a baby - that’s exactly what this program is about.
Postpartum Rehab Meets Strength and Conditioning
As a Physical Therapist and a Pregnancy and Postpartum Athleticism Coach, I have combined the best of both worlds to design a hybrid program. Rebuild and Run takes my rehab background, expertise in pregnancy and postpartum, and extensive work with athletes to provide you with an approach to postpartum strength for running that is unique. You won’t get the standard rehab exercises here, instead, you will get a progressive approach that includes squats, deadlift variations, and challenging core work that will help you recover while also providing you with the challenge of a workout.
Who exactly is this program for?
Rebuild and Run was specifically designed for postpartum runners who have not worked through a specific strength training program postpartum and want to return to run with a reduced risk for injury, stronger, and more confident than ever.
If you are looking to get back to 5ks, 10ks, half-marathon, full marathons, or just want to clear your mind with some running, this program is for you.
You don’t have to just be within 1 year postpartum, because really, postpartum is forever. To give you an example, I started my journey at 3 years postpartum - so if you are chasing a toddler and still want to get back to running, I promise, this is still for you.
Is this program my ticket to running postpartum?
Rebuild and Run is a piece of the puzzle. There are so many factors that go into a successful return to run progression postpartum and one factor is building a comprehensive strength foundation including your posture, core, glutes, legs, ankles, and feet. This program does that. The other pieces of a successful return to run progression postpartum include optimal sleep, adequate nutrition, prioritizing recovery which are NOT covered as part of this program. Remember that every birth and every postpartum recovery is different, so the speed in which you return to run will be different, but I can guarantee that this program will help address the strength component that is absolutely necessary for returning to run with long term pelvic health in mind.
See what others have to say about working with Megan
The Price
An 8-week program for just $147
Let’s break this down.
One on one services for this type of programming with me is typically $247 per month x2 months: $494.
Personal training sessions $50/session, 3x/week for 8 weeks: $1200.
Time spent traveling to the gym or studio plus training on average: 1.5-2 hours.
I realize that these options are not realistic for everyone, which is why I built this program. Everyone deserves a strong foundation when returning to run postpartum - so this is for YOU.
You’ve got questions, I’ve got answers
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Absolutely! This program is not the same as pelvic floor therapy, nor does it replace pelvic floor therapy. Pelvic floor therapy helps to get symptoms under control so you can function symptom free. This program will help you build a strong foundation of core, glute, lower leg, foot, and postural strength which are all needed to get back to running. As a pelvic floor PT and ortho PT, I can confidently say there is enormous benefit to postpartum pelvic floor therapy AND a strength program.
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I’ll give you the info and let you decide. First, I wouldn’t have created this program if I didn’t think you really needed it. There is extensive research that supports strength training for runners to reduce their risk for injuries, and improving running efficiency. There is also extensive research that supports postpartum women participating in at least 6 weeks of strength training BEFORE running.
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No, not necessarily. There is benefit to repetition of the same or similar exercises in a strength cycle to make changes within the neuromuscular system. But I also want you to feel continuously challenged! The program will start with very foundational movements, progress to more challenging strength exercises that involve single leg exercises, and ultimately more complex movements. You will not get bored (if that’s what you are asking).
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I got you. The reason this program is 8 weeks is that it takes 8 weeks to build a solid habit/routine, and it also takes a minimum of 8 weeks to build strength. I want you to feel confident that you can sustain a strength program while living that busy mom life. If you want more, I offer 1:1 fully custom strength templates so you can keep working towards your goals.
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No. The goal of this program is to focus on building strength so your body is better able to tolerate load for running.
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Rebuild and Run is specifically designed with the busy mom in mind. The exercises are a mix of body weight exercises and mini band resistance exercises. There will be exercises that are floor based, standing, and higher level single leg exercises. It is a whole body approach to strength training (runners use ALL the muscles), so you can expect some upper body, a whole lot of core and glutes, lower body, and foot/ankle exercises.
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I can guarantee you will be stronger if you commit to the 8 week program. Some individuals might feel ready to run after this program, and some might feel like they need more time to build strength. Remember, every birth and postpartum experience is different, so how you rebuild strength will be different too.
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30 minutes, 3x/week. Let’s keep this simple. I don’t want this program to just sit in your inbox unopened. I want you to have very real expectations so you get it done!
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A hip mini band/resistance band. If you have a few different resistances, that’s ideal. That’s it!
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Listen, I am the biggest cheerleader for postpartum runners! You got this. With that being said, the entire template will be very easy to follow, with included demonstration videos so you know exactly what you are doing. I will send you a couple of accountability emails throughout the program to keep you on track. Keep in mind, this is different than my 1:1 coaching services that includes weekly personalized check-ins, so if that is what you are looking for or need, I would choose 1:1 coaching instead.
It’s your time to invest in building a stronger you!
You’ve been waiting for the perfect time to start rebuilding your strength postpartum so you can get back to running. This is your sign. There will never be a perfect time, so stop waiting. This program is just the beginning, but will support you in taking that first small step towards a stronger you. You CAN commit to 30 minutes, 3x/week. You will feel stronger. You will feel more able. You will feel more confident than ever. And this program will light a fire within you to keep going and chase those postpartum running goals, even when the program ends.
You ready to do this?
Got more questions? Email drmeganjones@reclaimfxn.com and I will get back to you ASAP.