I’ll never forget the first run after having my first baby. My legs felt like lead, and my insides just felt… weird. I couldn’t help but wonder, “Is this my new normal?”
If you’re feeling the same, let me reassure you: running postpartum can feel good again with a little patience and the right approach.
In this article, I’ll share my journey, what helped me ease back into running, and the signs to watch for to avoid setbacks.
This guide covers:
- Safe postpartum running guidelines
- What running should feel like after childbirth
- Key risks to watch for
- When to start and stop running
- Benefits of postpartum running
Is running good for postpartum?
During my first pregnancy, I ran until 33 weeks, but with my second, I stopped much earlier. Even so, staying active with walks helped me feel strong and prepared.
While exercise doesn’t guarantee an easy delivery, it makes recovery smoother.
After giving birth, running became my mental reset. It helped ease my postpartum blues and gave me time to myself.
But one thing I’ve learned is this: you have to let your body tell you when it’s ready. Rushing into it can do more harm than good.
How soon after birth can you run?
I started running again around 12 weeks postpartum, but not without some trial and error.
I learned the hard way that pushing too soon leads to setbacks.
Experts recommend waiting at least 12 weeks, depending on:
- Delivery type or complications
- Pelvic floor and core strength
- Overall recovery and physical readiness
These pelvic floor exercises are a great starting point for assessing your readiness to return to running.
Risks of Running Too Soon After Birth
At 12 weeks postpartum I felt great and ran a full 6km, while pushing my daughter in her stroller. My pelvic floor area was so painful for days after, and my physio reprimanded me for not heeding her advice and starting small with walk/jog intervals.
It pays to get professional advice AND listen to it!
There are a number of risks that come with running too soon postpartum, including:
- Pain: Often felt in the abdomen or pelvis
- Injuries: Sprains or strains due to weakened muscles and joints
- Pelvic Floor Issues: Running can worsen discomfort or damage if your core isn’t strong enough
Use our pelvic floor strengthening guide to assess if you are ready to start running again.
Signs That You Should Stop Running After Pregnancy
There are a few warning signs to look out for that indicate that you should stop running postpartum. These include:
Bladder Control Issues
Experiencing leakage during exercise usually indicates weak core muscles.
Unusual Bleeding
Spotting, increased discharge or non-menstrual bleeding can signify damage and you should seek professional advice before running again.
Heaviness or pain in the vaginal region
Pain within your vaginal or abdominal region, like heaviness, sharp pains or pulling is a sign your muscles and joints haven’t healed.
Take a break from running and let your abdominal muscles heal completely.
For more tips on recovery and pacing yourself, check out how to overcome postpartum running challenges.
Why Is It Hard to Run After Pregnancy?
Pregnancy and childbirth significantly strain your body, leaving muscles weaker and fitness levels lower.
Even elite athletes face challenges when returning to running postpartum, as shown in a recent study by Woodroffe et al.
The good news? You can come back to running stronger than you were before. With consistency and patience, running can become a key part of your recovery routine. Consider starting with jogging stroller workouts to ease back into a fitness routine.
Conclusion
I can attest that returning to running postpartum isn’t an overnight achievement!
It’s important to give your body plenty of time to recover and listen to your body’s signals.
Focus on recovery, building strength with pelvic floor exercises and start with walk / jog intervals before jumping into longer runs.
Once you’re ready, check out our guide to the best jogging strollers to help you get active with your child.
Take small steps, embrace the journey and let us know how your journey goes!
