03/14/2025

For many new moms, the idea of returning to running postpartum feels both exciting and overwhelming. Whether you were an avid runner before pregnancy or are looking to start fresh, it’s important to approach this transition carefully. As a physical therapist, I’ve worked with countless postpartum clients who are eager to hit the pavement but need a structured and supportive plan to do so safely.

Pregnancy and childbirth bring incredible changes to the body—physically, hormonally, and emotionally. Your pelvic floor, core, and musculoskeletal system all require time to heal and rebuild strength. In this guide, I’ll break down the key considerations, milestones, and exercises you need to safely return to running postpartum.

Why You Need to Wait Before Running Postpartum

After giving birth, your body is in recovery mode. Whether you had a vaginal delivery or a C-section, your muscles, ligaments, and pelvic floor have been through significant stress. Here’s why patience is crucial:

1. Pelvic Floor Recovery: The pelvic floor muscles stretch to accommodate delivery, and in some cases, they experience trauma. Running too soon can cause pelvic floor dysfunction, leading to urinary leakage, heaviness, or even pelvic organ prolapse.
2. Core Weakness: Pregnancy often results in diastasis recti (a separation of the abdominal muscles). Without proper core rehabilitation, running may exacerbate this condition and contribute to back or pelvic pain.
3. Hormonal Changes: Postpartum hormones, like relaxin, can keep ligaments loose and joints unstable, increasing the risk of injury.
4. Impact on the Body: Running is a high-impact activity that requires strength, stability, and coordination—all of which need to be re-established after childbirth.

The general recommendation is to wait at least 12 weeks postpartum before returning to running. However, every mom’s recovery is unique, and it’s always best to consult with your OB-GYN or a pelvic floor physical therapist before starting.

Signs You’re Ready to Start Running

Before lacing up your shoes, look for these signs that your body is ready to handle the demands of running:

• You can walk fast-paced for 45 minutes without discomfort.
• You completed several weeks of strength training to regain core and pelvic floor strength through targeted exercises.
• You can perform functional movements—like squats, lunges, and single-leg balance—without pain or instability.
• You don’t experience urinary leakage, pelvic heaviness, or back pain during everyday activities.

If you’re unsure, a physical therapist can perform a comprehensive postpartum assessment to determine your readiness.

A Step-by-Step Return to Running Program

The key to postpartum running is a gradual progression that allows your body to adapt to increased impact and intensity. Here’s a sample 8-week program to help you rebuild strength and endurance:

Weeks 1-2: Walk/Jog Intervals

• Start with short intervals of jogging mixed with walking.
• Example: 1 minute of jogging followed by 3-4 minutes of walking, repeated 5-6 times.
• Focus on running with good posture and a light, easy pace.

Weeks 3-4: Increase Jogging Time

• Gradually increase the jogging intervals and decrease walking.
• Example: 2-3 minutes of jogging followed by 2 minutes of walking, repeated 5-6 times.

Weeks 5-6: Longer Run Intervals

• Build endurance with longer jogging intervals.
• Example: 4-5 minutes of jogging followed by 1-2 minutes of walking, repeated 4-5 times.

Weeks 7-8: Continuous Running

• Work toward running for 15-20 minutes continuously at an easy pace.
• Gradually add time and distance as you feel comfortable.

Tip: Always start with a 5-10 minute warm-up (walking and dynamic stretches) and end with a cooldown to prevent injuries.

Strength Training: The Missing Piece for Postpartum Runners

A strong body is essential for injury-free running, especially postpartum. Incorporating strength and stability exercises 2-3 times per week can help you rebuild the foundation needed for running. Focus on:

1. Pelvic Floor Activation: Kegels combined with deep breathing.
2. Core Stability: Bird dogs, dead bugs, and modified planks (on knees).
3. Glute Strength: Bridges, clamshells, and single-leg squats.
4. Lower Body Stability: Lunges, split squats, and calf raises.
5. Balance Work: Single-leg balance holds to improve coordination and control.

Red Flags to Watch For

It’s essential to listen to your body. Stop running and consult a healthcare professional if you experience:

• Urinary leakage during running.
• Pelvic pain, pressure, or heaviness.
• Pain in your back, hips, knees, or ankles.
• Excessive fatigue or feeling like you’re “pushing through” discomfort.

These symptoms may indicate that your pelvic floor or core needs more time and support before running.

Returning to Running Postpartum

Returning to running postpartum is a journey that requires patience, consistency, and a focus on rebuilding strength. As a physical therapist, I always encourage moms to prioritize their recovery over rushing into intense exercise. With a gradual approach and attention to your body’s signals, you can safely rediscover the joy of running.

Remember, you’re not alone. If you’re unsure about your readiness or experience any setbacks, reach out to a pelvic floor physical therapist for personalized guidance. Your postpartum body is strong and capable—it just needs the right support to thrive.

Ready to take the first step? Let’s work together to build a safe and strong return to running!

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