Returning to running postpartum: what you need to know
Many women desire to get back to exercise after having a baby, often setting a goal by signing up for a running event. There are many documented benefits of running, including improved cardiovascular health, energy levels, and sleep quality. However, when considering returning to running, it is important to utilize a gradual and holistic approach that combines both orthopedic and pelvic health considerations for the postpartum woman. In this blog, we will discuss how to prepare to return to running, some basic exercises to build your postpartum fitness foundation, and practical tips to help set you up for success.
Step 1 — Get medical clearance first
The first thing to do is to obtain clearance from your birth healthcare provider (OB GYN or nurse midwife). However, just because you have been given the “all clear,” does not mean your body is ready to handle the demands of running right away.
The body goes through both hormonal and structural changes during pregnancy, including changes to the abdominal and pelvic floor muscles.
This can result in muscular imbalances between the core and hips in the postpartum period, leading to potential symptoms such as pain or heaviness in the low back, the pelvic region, and leaking of urine or stool with movement.
Timelines for returning to run should be individualized, but it is recommended that running is not attempted before any birth injuries have fully healed (perineal tearing, cesarean section, etc) For most people, waiting to begin running until at least 12 weeks after giving birth allows sufficient time for healing and time to build a solid fitness foundation.
Why postpartum running requires a gradual approach
Returning to running too early or without proper preparation may increase the risk of pain, injury, or pelvic floor dysfunction. A phased return ensures that you build strength and stability before reintroducing impact.
Build your postpartum fitness foundation
Returning to run requires a balance of core stability and strength as well as cardiovascular readiness.
It is often helpful to think about building strength from the inside out, starting with core and pelvic floor exercises in the early postpartum phase, and then progressing to strengthening bigger muscles groups through functional movements. Cross training exercises including swimming, cycling, and yoga can be beneficial in this phase by promoting movement without excessive stress on your joints.
Watch: Postpartum Exercises to Support Your Return to Running
To help you get started, we’ve created a short video that walks you through each of the foundational exercises listed below — including core, hip, and low-impact movements. Watch and follow along to build strength safely and confidently.
Core and Pelvic Floor Strengthening Exercises
These exercises support the pelvic floor and abdominal wall:
- Posterior pelvic tilts
- Dead Bugs
- Coordinated pelvic floor contractions
Glute, Hip, and Back Stability Exercises
Build stability and strength with:
- Lunges
- Bridge March
- Single leg heel raises
- Single leg sit to stands
Low-Impact Movements to Prepare for Running
Introduce light impact once strength is established:
- Squat mini jumps
- Toe Taps
A physical therapist who is trained in the assessment of the pelvic floor can help determine the strength and function of the pelvic floor as well as check for musculoskeletal readiness to return to running. They can also help you design a postpartum fitness program to work on building a solid foundation with exercises that meet your unique needs.
Signs you are ready to start running
After building a solid postpartum fitness foundation, you may be ready to run if you can perform the following movements without any worsening pain, leakage of urine or stool, or heaviness in the pelvic region:
- Walk for 30 minutes
- Single leg balance for 10 seconds on each side
- Single leg squat without upper body support (10 each leg)
- Jog in place for 1 min
- Single leg heel raises (20 on each leg)
- Single leg hops in place (10 times on each leg)
- Forward Bounds (jump with 2 legs and land on 1) (10 times on each leg)
Follow a run/walk progression plan
Once you have built a solid fitness foundation, it is then recommended to follow a run/walk program to gradually increase the body’s capacity for running.
Sample beginner postpartum running schedule
Start with a 1:2 ratio of jogging to walking (1 minute jogging, 2 minutes walking) for a total of 20 minutes. Gradually increase your jogging time and decrease your walking time over several weeks.
During this phase, track recovery and avoid pushing too hard. If you experience pain, heaviness, or leakage, do not progress until symptoms resolve. It’s also recommended to:
- Take at least 48 hours between running sessions
- Avoid increasing jogging time more than twice in one week
Additional tips for a successful postpartum run
Now that you are ready to return to running, there are a few other things to consider before you go:
- If you are nursing, breastfeed or pump before you go. This will allow you to feel more comfortable and less engorged in your breasts.
- Make sure to wear a well-fitting and supportive sports bra. Some women may find it more comfortable to wear two sports bras for added support.
- Ensure you have well-fitting shoes. Feet can often change during pregnancy, so what felt good while running prior to baby may not be the best option postpartum.
When to seek professional support
Return to fitness and running postpartum is a unique process for everyone. As you return to running, remember to be patient with your body and your own unique recovery- honor your body, celebrate your strength, and embrace your journey one stride at a time!
Unsure where to start? Reach out to one of our clinics and schedule an appointment with a pelvic health physical therapist to help identify areas that need to be addressed before starting or progressing your running routine.
References:
- Goom, T., Donnelly, G., & Brockwell, E. (2019). Returning to running postnatal–guidelines for medical, health and fitness professionals managing this population. Absolute Physio.
- Selman, R., Early, K., Battles, B., Seidenburg, M., Wendel, E., & Westerlund, S. (2022). Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport. International Journal of Sports Physical Therapy, 17(6), 1170-1183.
- Christopher SM, Donnelly G, Brockwell E, Bo K, Davenport MH, De Vivo M, Dufour S, Forner L, Mills H, Moore IS, Olson A, Deering RE. Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. Br J Sports Med. 2024 Mar 13;58(6):299-312. doi: 10.1136/bjsports-2023-107489. PMID: 38148108.
Ready to Run Again—With Confidence?
Partner with a pelvic health physical therapist to ensure your return to running is safe, supportive, and tailored to your unique postpartum recovery. Whether you’re just starting out or working through lingering symptoms, we’re here to help you reach your goals.
