Getting Back Into Running for Women: A Safe, Empowered Return to Movement

For many women, running isn’t just about fitness—it’s a source of stress relief, empowerment, and freedom. Whether you once ran marathons or simply enjoyed casual jogs through your neighborhood, returning to running after a long break—especially after pregnancy, injury, or a major life shift—can feel overwhelming. But it doesn’t have to be.

We understand the unique physical and emotional journey that women experience throughout every stage of life. Our mission is to make your return to movement feel not just possible, but joyful and sustainable.

Why You Might Have Stopped—and Why That’s Okay

Let’s start by acknowledging a simple truth: life is dynamic, and our bodies go through many seasons. Pregnancy, postpartum recovery, hormonal changes, injury, or even just the demands of motherhood and work can lead to a pause in physical activity. Many women feel guilty or discouraged about “starting over,” but there’s nothing wrong with rest. In fact, it’s often necessary.

Instead of focusing on where you used to be, we encourage you to look at where you are now—with compassion and curiosity. Getting back into running is less about reclaiming your old self and more about embracing the strength and wisdom your body carries today.

Understanding Your Body’s Current Needs

One of the biggest mistakes we see women make is diving back into running without first understanding what their bodies truly need. Especially after giving birth or dealing with pelvic floor dysfunction, your body may need a bit more support and reconditioning before high-impact activity feels good again.

At The Body WorkShop, we prioritize a whole-body approach. That means looking beyond just your legs or lungs. How’s your core stability? Is your pelvic floor functioning well? Are you experiencing leakage, pressure, or discomfort when walking or lifting? These are signs your body is asking for attention—and listening is the first step toward a healthy comeback.

Start Where You Are, Not Where You Left Off

It can be tempting to pick up where you left off, but your re-entry into running should be gradual and mindful. Think of this time as a rebuild, not a race. Starting with a walking program or walk/run intervals helps ease your body into movement without unnecessary strain.

We often recommend beginning with a mobility and strength routine first—especially targeting your core, hips, glutes, and pelvic floor. Pilates-based rehab, for example, is one of the powerful tools we use at Body WorkShop to help women build foundational stability and body awareness.

The Power of Physical Therapy in Your Comeback

Working with a women’s health physical therapist isn’t just for injury recovery—it’s one of the best ways to prevent setbacks and build confidence. Whether it’s assessing your gait, addressing pelvic pain, or customizing a return-to-run program, we’re here to guide you step by step.

We often conduct return-to-run assessments that take into account your personal history, birth recovery, alignment, muscle imbalances, and more. These assessments are rooted in the latest evidence and designed to give you real answers—so you’re not guessing or Googling your way back to health.

Navigating Mindset, Motivation, and Expectations

Returning to running is as much a mental process as it is a physical one. You might compare yourself to your past self or feel frustrated by how hard things feel. That’s normal—but it’s also an opportunity to reframe.

Running now isn’t about speed or mileage—it’s about reconnecting with your body, building resilience, and celebrating progress in every form. Progress might look like your first pain-free jog, or simply feeling more energized during the day.

And remember, your journey is yours. It doesn’t need to look like anyone else’s. Surrounding yourself with a supportive community—whether that’s a local women’s running group, online network, or the expert team at Body WorkShop—can help you stay motivated and grounded.

When to Seek Extra Support

If you're experiencing ongoing issues like pelvic pain, incontinence, heaviness, or discomfort with movement, don’t push through it. These are signals that your body needs expert attention—and you deserve care that honors your experience.

Our clinic specializes in pelvic floor therapy, pregnancy and postpartum rehabilitation, and full-body wellness for women. We tailor every program to you, helping you feel strong, confident, and empowered to move your way.

You’re Not Starting Over—You’re Starting Fresh

Running again after a long break isn’t a step backward. It’s a step into a new, stronger chapter. Your body has changed, yes—but so have you. You’re wiser, more aware, and perhaps more grateful for what your body can do.

At The Body WorkShop, we’re here to walk (and jog!) beside you every step of the way. Whether you're just beginning to lace up your shoes or already easing into a new routine, know this: you are capable, you are resilient, and your comeback story is just beginning.