Welcoming a baby into the world is one of the most transformative experiences in a woman’s life. But for many moms, the desire to get back to running is strong—whether for fitness, mental clarity, or the sheer joy of movement. However, returning to running postpartum requires careful consideration to avoid injury and support the body’s recovery.

Body Workshop Physical Therapy specializes in helping women recover from pregnancy and birth, ensuring a safe, sustainable return to exercise. In this guide, we’ll cover what to expect, how to prepare, and when you can safely lace up your running shoes again.

Understanding the Postpartum Body

Pregnancy and childbirth significantly impact the body, particularly the core, pelvic floor, and overall musculoskeletal system. Before returning to running, it’s essential to acknowledge these key postpartum changes:

• Pelvic Floor Weakness: The pelvic floor muscles support the bladder, uterus, and bowels. Pregnancy and childbirth (both vaginal and C-section deliveries) can weaken these muscles, leading to issues like urinary leakage, pelvic pain, or prolapse.

• Abdominal Separation (Diastasis Recti): This common postpartum condition occurs when the abdominal muscles separate during pregnancy, affecting core strength and stability.

• Hormonal Changes: Relaxin, a hormone that helps loosen ligaments during pregnancy, remains in the body postpartum, making joints and connective tissues more vulnerable to injury.

• Postural Adjustments: Carrying and feeding a baby can contribute to poor posture, tightness, and muscle imbalances, which can affect running form.

Because of these changes, jumping back into running too soon can lead to setbacks, pain, and injury. Instead, a gradual and structured approach is key.

When Can You Safely Start Running Again?

While every woman’s postpartum recovery is unique, most experts recommend waiting at least 12 weeks before considering a return to running. The 2021 Return to Running Postnatal Guidelines suggest this timeframe allows the body to recover from pregnancy and childbirth while addressing core and pelvic floor function.

However, rather than focusing solely on the number of weeks postpartum, it’s best to assess readiness based on strength, stability, and symptoms.

Signs You’re Ready to Start Running Postpartum

Before starting a running program, you should be able to:

Walk for 30 minutes pain-free
Perform single-leg balance exercises without discomfort
Complete bodyweight squats, lunges, and single-leg calf raises without pain
Engage your deep core and pelvic floor effectively
Jump in place and hop forward without symptoms (pain, heaviness, leakage)

If you experience any of the following, it’s best to pause running and seek help from a postpartum specialist like Body Workshop PT:

Leaking urine during activity
Pelvic pain or pressure (feeling like something is "falling out")
Lower back, hip, or knee pain
Heaviness or bulging in the vagina (possible sign of pelvic organ prolapse)

How to Safely Ease Back into Running

If you’ve met the readiness criteria, follow these steps for a gradual return to running postpartum:

1. Prioritize Strength Training

Running is a high-impact sport that requires strong muscles for stability and injury prevention. Before resuming running, incorporate core and pelvic floor strengthening exercises into your routine.

Try exercises like:

• Deep core activation

• Bridges and clamshells for hip stability

• Single-leg squats and deadlifts

• Resistance band work for glutes

2. Start with a Walk-Run Approach

Instead of jumping straight into continuous running, ease in with a walk-run interval program:

• Week 1: 1-minute run / 2-minute walk (repeat 6-8x)

• Week 2: 2-minute run / 1-minute walk (repeat 6-8x)

• Week 3: 3-minute run / 1-minute walk (repeat 6-8x)

Gradually build up to running continuously for 20-30 minutes over several weeks.

3. Listen to Your Body

Postpartum recovery isn’t linear. Some days will feel great, while others may not. If symptoms like pain, leakage, or pelvic pressure appear, scale back and reassess.

4. Focus on Breathing and Form

• Engage your core and exhale with effort (such as when pushing off).

• Maintain good posture—avoid slouching or excessive forward lean.

• Keep strides short and light to reduce impact.

5. Wear Supportive Gear

Invest in a well-fitted sports bra for postpartum breast support. Some moms also benefit from supportive postpartum leggings or a pelvic support band for added stability.

6. Don’t Ignore Pelvic Floor Symptoms

Even if you feel strong, leakage or pressure during running is not normal. Seeing a pelvic floor physical therapist can help you address these symptoms and regain confidence in your movement.

Why Postpartum Physical Therapy is Essential

Many postpartum runners assume that discomfort or leaking is just “part of being a mom,” but it doesn’t have to be. A postpartum physical therapist, like those at Body Workshop PT, can assess your core, pelvic floor, and running form to create a customized recovery plan.

Physical therapy can help with:
Pelvic floor rehab to prevent leakage and prolapse
Core strengthening for improved running performance
Pain management (hip, back, knee)
Improving overall strength and stability

A pelvic health evaluation at Body Workshop PT is the best way to ensure a safe and sustainable return to running.

Final Thoughts

Returning to running postpartum is an exciting milestone, but it’s crucial to listen to your body, build strength, and progress gradually. With the right approach, you can enjoy running without pain, leakage, or setbacks.

If you’re unsure whether you’re ready or experiencing symptoms, schedule an evaluation with Body Workshop PT. Our team is here to support you in feeling strong, confident, and pain-free as you get back to the activities you love.

Ready to Take the Next Step?

Book a postpartum assessment with Body Workshop PT today and start your journey to safe, strong running!