We know—and I have cited in many postpartum running articles—that it’s generally safe to return to exercise 6-8 weeks after a vaginal birth and 8-12 weeks after a C-section.
Before basing your expectations on a rule that speaks for tons of women whose birth story can be described as anything but “general,” know the true timeline to when you can start running after having a baby is blurred by postpartum running challenges that have no respect for a 6-12 week estimate.
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In this article, we explore (and gripe) about postpartum running challenges in the face of broad expectations, vague rules, and influencers crushing gym time instantly after giving birth.
Our goal is to help you return to the activity you love in the time your body needs, while also validating it’s bloody hard.
Why 6-12 Weeks is Standard Clearance Before Running Postpartum
The 6-12 weeks rule refers to the average time it takes your uterus to stop flooding your undergarments with blood and shrink back to pre-pregnancy size—not what your body is physically capable of at that time.
Your doctor may clear you to start running, but there’s more to whether or not you can safely do so than what a standard postnatal checkup reveals.
Less Obvious Factors that Affect Healing Times for Running Postpartum:
- Genetics
- Hormones
- Difficulty of birth
- How much sleep you can manage
- Depression
Aside from telling your doctor if you’re experiencing bleeding, leaking, or pelvic pain, communicate these other factors during your checkups as well.
Top Postpartum Running Challenges
We don’t give enough credit to the components beyond our mental grit that restrict us from postpartum exercise.
So, let’s stress the biggest postpartum running challenges so we can emphasize how amazing it is that we moms still manage to stand upright in the face of them—while holding a baby or two.
Healing Body
Fighting the urge to take off on a run ASAP is surprisingly hard for us postpartum moms. But don’t underestimate what your body has just been through.
Major Postpartum Running Discomfort
- Sore breasts
- Tearing in your pelvic area, especially after an episiotomy
- Constipation
- Shin, knee, hip, and back pain
- Intense heaviness in belly
- Post-birth contractions (because, why not?)
Giving birth is demanding on your body—easy labor or not.
How to Deal with Postpartum Body Discomfort
Taking it slow is critical to dealing with this postpartum running challenge. Still, it’s not always easy.
Below are some solutions that can help you scratch that itch to run:
Wear a Belly Band
A wrap, like the Post-Natal FitSplint, can ease discomfort in your stomach, lower back, and pelvic area during walks or magnificently gentle jogs.
Start with Walking
Retrace some of your favorite short-distance running routes at walking speed. It gets you outside and builds up your body’s endurance while healing.
Embrace Walk/Run Intervals
Sprinkle your walks with very short and gentle jogging intervals to help strengthen bones and muscles without being hard on your body.
Use a Jogging Stroller
A stroller designed specifically for jogging lets you take baby along on lengthy walks and light jogs.
Respect your recovering body with patience and continued appreciation. The healing time is different for all women and for every birth. It takes rounds of trial and adjustments to get right.
During her postpartum running journey, running mom of two, Chelsea Light, admitted to “getting so focused on the ‘now’ and feeling like my progress was so slow.”
Chelsea’s Postpartum Running Story
Chelsea returned to running 6 weeks after having her first baby. She rebuilt herself with short distances of walk/runs and, after a few more weeks, Chelsea began a free Garmin 5K plan.
“Having a plan that told me what to do each day was fun and included lots of workouts—intervals, speed, slow runs—to vary it up,” she said.
At 14 weeks, Chelsea ran a 5K in 21 minutes, a personal PR!
After having her second child, however, postpartum running was a different story. After a restless 14 weeks of waiting to lace up her running shoes again, Chelsea ran almost 4 miles, but harsh pelvic pain told her to stop.
“I took it easy for another 3-4 weeks,” she said. “There’s no point in exerting yourself. It sounds great in theory, but I struggled with comparison and was frustrated at my seemingly slow progress.”
Despite postpartum healing and getting two kids out of the house for a stroller run, Chelsea completed her first marathon 11 months postpartum.
Along with learning how to run ridiculously far, Chelsea learned to listen to her body and adjust her workouts accordingly.
“Never in my wildest dreams did I think it would be possible [to run a marathon],” said Chelsea, who credits her triumph to focused training and giving herself time to heal. “If you don’t run for 6 months or 2 years after baby, either is fine and completely acceptable.”
Lack of Time to Exercise
Words and scare tactics cannot describe how much postpartum obliterates time you once dedicated to exercise (or using the bathroom).
Whether you’re racing against a feeding schedule, nap times, piling laundry, chances to sleep, or the extra time it takes to pack a jogging stroller for an outdoor expedition around the block, the postpartum period is ruthless when it comes to giving you time to run.
How to Deal with Having Limited Time to Exercise
The first step to finding time to exercise postpartum is working with the time you have.
Here are how some busy moms jam postpartum runs into their schedules:
- Weave runs around baby’s nap schedule
- Take walks or runs with your baby in a jogging stroller
- Workout before baby wakes up or after they go to bed
- Pack in strength training and floor exercises during tummy time
- Take 10 minutes to run around the block or on the treadmill
Even if you only move for 10 minutes, you’ll be amazed at how little running you actually have to do to resurrect that sorely missed post-run revival.
Childcare Challenges
Despite being rewarding in its own right, childcare (or lack thereof) hinders a lot of things that once brought you personal fulfillment outside of being a mom.
The United States is embarrassingly unsupportive when it comes to making childcare accessible and affordable to moms who need it. While other developed countries have mandatory paid parental leave and programs that wildly reduce the cost of childcare, the U.S. leaves childcare cost and logistics to the parents, dubbing it “the individual’s problem.”
So, no, it’s not your fault that you can’t bounce back from postpartum as quickly as the Europeans.
How to Deal with the Inaccessibility of Childcare
For me, running was the one thing I felt I could hang on to while navigating this newfound chaos with a baby attached.
Nothing was easy, and many days ended with both baby and me crying in a corner, but here is what worked for us:
- Schedule your own free time once a week, where the other parent agrees to watch baby and everything else while you take a few hours to do whatever non-parenting activities you want.
- Use a jogging stroller to go on runs with your baby.
- Run on the treadmill (if you have one) or do an in-home workout during baby’s nap.
- Take long walks with your baby in a wrap or carrier.
- Do body weight strength exercises while cradling your baby or during tummy time.
- Recruit a family member or other trusted caretaker to watch baby while you do a long run.
Postpartum Exhaustion
Postpartum exhaustion (also called postnatal depletion) is fatigue on a whole new level that disrupts your day-to-day functioning.
Signs of Exhaustion:
- Extreme fatigue
- Body aches
- Confusion (difficulty making decisions)
- Irritability
- Unease
- Emotional detachment
- Illness
- Heightened mood disorders
How to Deal with Postpartum Exhaustion
Telling you to “get more sleep” is laughable at this point, so here are some other ways to relive postpartum exhaustion:
- Eat a healthy diet.
- Drink loads of water.
- Manage short periods of exercise (walking outside, yoga, strength training).
- Talk to your doctor.
- Forget the dishes and laundry. Take a nap!
When it comes to postpartum healing, sleep is more important than exercise—if you have to choose between the two, choose sleep.
As kids get older, you’ll get time to do all the other stuff, but these baby cuddles have an expiration date, so soak them up!
Urinary Incontinence
A leaky bladder is triggered by the weakened pelvic floor you can thank pregnancy for, and urinary incontinence can range from minor leaks to a complete loss of bladder control.
Running puts strain on the pelvic floor tissues, which weaken further when you attempt postpartum running before the tissues have healed. This results in major leakage, which has you running toward more toilets than milestones.
So yeah, running with a wet spot puddled along my crotch doesn’t exactly get me excited to go out for a run.
How to Deal with Urinary Incontinence
The best we piddling moms can do is strengthen our pelvic floor and train our bladder during our postpartum journey.
Ways to Manage a Leaky Bladder:
- Kegel exercises can be done by aiming for 3 sets of 10 kegel squeezes, 10 seconds each, per day.
- Do a bridge pose by holding 10 seconds for 8-10 reps, 3 times per day.
- Strengthen your bladder by extending the time between bathroom breaks while running from 30 minutes to longer.
- Work your butt to assist your weakened hips following childbirth.
- Avoid excess coffee before a run, especially on an empty stomach.
- Wear a pad to absorb leaking.
And if all else fails, take running mom of three, Anna Zblewski’s advice: “Depends, girl!”
Anna’s Postpartum Running Story
“I had heard stories about sponsors dropping elite women once they got pregnant, “ Anna recalled. “I figured this meant women slowed down once they had kids.”
An avid runner who is consistently chipping away at her personal PRs, Anna was back to running 6 weeks after having her first child, with a goal of running a marathon in 4 hours on the horizon.
“The only thing that really changed was I had to add a pad to my underwear because I peed myself a little each time I ran,” she said.
When she had her twins in 2019, Anna was back to running an astonishing 3 weeks after giving birth, but she had to upgrade to wearing Depends diapers while running “because a pad was not enough!”
Anna’s inspiring determination kept her running, despite dealing with urinary incontinence at every mile. She continued to mitigate the discomfort with Depends, period-friendly underwear, and secluded potty squats during runs.
“One thing I WISH my doctors would have told me was to see a pelvic floor therapist immediately after giving birth,” said Anna. “I saw one 4 years after giving birth to my twins, but it’s so much harder to fix the problem now.”
Anna also discovered a lesser-known component to strengthening the pelvic area: “You have to strengthen your butt!”
“As a mother, our hips are a bit weaker after giving birth, so it’s important to strengthen your glutes to assist your hips.”
Having kids did make Anna’s runs different, but not in the way she thought was off-putting to the sponsors who drop pregnant women from sponsorship. Now a multi-Boston Marathon qualifier with a 3:01 marathon PR, Anna is stronger and faster than ever.
“Don’t assume that, because you gave birth, you are at a disadvantage,” she said. “If anything, my kids have given me motivation to get faster.”
For inspiration and gosh darn honest truth about being a running mama, follow Anna’s Instagram @runner.agz.
Diastasis Recti (Abdominal Separation)
Diastasis recti is the separation of the abdominal muscles—specifically, the line (called the “linea alba”) running down the center of your core. This abdominal separation takes place during pregnancy, and postpartum effects can linger, evident by a bulge or doming of the abdomen.
How Diastasis Recti Affects Running
Diastasis recti can make postpartum running challenging (i.e. hell). Runners with diastasis recti can experience the following:
- Lower back pain
- Compromised posture
- Painful cramping
- Shortness of breath
- Constipation
How to Deal with Diastasis Recti when Running
Diastasis recti can be fixed by rebuilding your core with good posture, form, and time.
- Begin rebuilding by contracting your abdominal muscles throughout the day, not allowing your stomach to dome while relaxed.
- Wear a Post-natal FITsplint for extra tummy and lower back support while running.
- Find a physical therapist experienced in treating diastasis recti.
- Perform targeted abdominal exercises such as variations of the dead bug or bridge pose.
For more tips, read our article on how to fix diastasis recti!
Mental Health and Postpartum Mood Disorders
The postpartum period, which lasts the first year after giving birth, takes a powerful toll on your mental health, and pairing symptoms can quickly evolve into mood disorders that commonly occur postpartum.
Common Postpartum Mood Disorders and Symptoms
The struggles many mom face after pregnancy are not limited to physical change too. There are many scientifically-understood mood disorders and symptoms that can hinder a mother’s recovery. Here are some of them.
Postpartum Depression (PPD)
PPD is distinguished by its gravity of deep, long-term sadness. It can take hold at any time during postpartum. Symptoms include:
- Long-lasting feelings of sadness, anger, worthlessness, and hopelessness.
- Absence of interest in doing things that once brought you joy.
- Withdrawing from family and friends.
- Changes in appetite (eating more or less than normal).
- Intense feelings of guilt.
- Feeling you don’t love your baby enough.
- Thoughts of harming yourself or others.
- Relentless thoughts that the world would be better off without you.
Postpartum Anxiety (PPA)
PPA is characterized by intense feelings of worry and thinking something bad is going to happen to your baby. Symptoms include:
- Imagining worst-case scenarios of what could happen to your baby.
- Avoiding certain activities or places out of fear.
- Panic attacks.
- Excessive thoughts of worry.
- Impossible to feel calm or relaxed.
- Trouble sleeping due to racing thoughts.
- Difficulty concentrating.
- Shortness of breath and tense muscles.
- Developing OCD symptoms to cope with fears.
Postpartum Obsessive-compulsive Disorder (OCD)
Postpartum OCD involves obsessive thoughts and concerns revolving around the new baby and can trigger irrational behaviors to cope. Symptoms include:
- Incessant fear of harming the baby, and avoiding baby out of this fear.
- Intrusive thoughts that may be accompanied by horrific mental images.
- Fear of being left alone with the baby.
- Performing manic rituals to reduce the risk of harming the baby.
- Avoiding places.
- Not seeking help out of shame or embarrassment.
Postpartum Psychosis (PPP)
Postpartum psychosis is rare, but it must be treated as soon as any symptoms are experienced. Symptoms include:
- Delusions (false beliefs) or auditory hallucinations
- Extreme confusion and irritation
- Paranoia
- Rapid mood swings
- Irrational speech
- Mental numbness
- Thoughts of suicide
How to Deal with Postpartum Mood Disorders
Although these postpartum mood disorders are common during postpartum, they are not normal and can occur at any time during the first year after childbirth.
If you relate to any of the symptoms listed above, talk to your doctor about mental health, and do not leave that waiting room without a treatment plan.
As someone who was riddled with postpartum depression, I can’t stress enough that you don’t have to feel this way, and these mood disorders are treatable.
Talk to someone. You’re not alone.
Breastfeeding while Exercising
From the outside, being a walking nutrient machine for baby is both miraculous and convenient. What isn’t radiated in that image of a nursing mother cradling her newborn is the unbelievable discomfort that comes with breastfeeding on the run.
Breastfeeding is among the top postpartum running challenges in more ways than staining your running shirts with milk blobs.
Mothers who are in the thick of producing a hearty milk supply rely on their master’s in time and logistics management to fit runs into a busy schedule. Especially between moments of post-feed bliss and excruciating near-to-bursting breasts.
Check out Clare Clarke’s breastfeeding while triathlon trianing story here!
How to Deal with Juggling Breastfeeding and Exercise
Typical to our unique breed of running moms, we have found ways to run with our auto-replenishing milk balloons.
Wear a nursing bra
Treat yourself to a nursing sports bra or a sports bra that zips in the front.
Know baby’s feeding schedule
When your baby’s feeding schedule becomes more predictable, you can do your runs between nursing sessions.
Empty on the run
Bring a nursing cover for impromptu feeding sessions on your running route with baby.
Run with a portable or manual breast pump to drain your milk supply on long runs, as ultra runner Stephanie Northway did during her postpartum races.
Prioritize hydration and nutrition
Running on top of breastfeeding can result in severe exhaustion if not continuously hydrating and nourishing yourself between feedings.
Adjust your fitness mindset
Your runs are going to look and feel different because your body is different.
Approach postpartum running with an unconditional appreciation for your ability to move forward—even if it’s at a pace of 4 mph.
Be flexible
Throw away the schedule! The fact is, your runs or walks will be disrupted by motherhood at any moment, and it’s okay. You’ll be back at it soon.
Make sure you rest
Don’t underestimate that breastfeeding is a workout in itself and takes a lot of energy. If a chance to sleep is peeking into your running window, then choose sleep!
Learn to excel at running and breastfeeding in our article here!
Conclusion
The real answer to when you can start running postpartum is when you are ready—emphasis on YOU.
For better or worse, these newborn days are limited. Once they’re done and replaced with your toddler telling you, “Your butt is squishy” (mine), you won’t get them back. Take your time and take it all in.
You’ll be back at the starting line soon.
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