It is very common for new mothers to want to get back into running! However, running postpartum requires much more than finding the will to get out there. You will need to make sure that your body is ready, too!
Running prematurely postpartum can result in some serious injuries, which isn’t ideal when you’re trying to care for a tiny human!
This article will explore the top 10 steps to follow before you are ready to run postpartum. Let’s dive in!
Table of Contents
5-minute self-test for running postpartum
Self-test to check you’re ready for running postpartum
- Balance on each leg for 30 seconds
- Jog on the spot for 1 minute
- Hop on one leg 10 times without losing balance
- Do 3 10-second pelvic floor contractions (kegels)
- Perform 20 each of calf raises, sit-to-stands and single leg bridge while lying on your back
Did you do these well? If you did, congratulations! You are ready to return to running postpartum.
If you didn’t, don’t worry. We still have 10 steps you can follow to aid in your postpartum running journey.
1. Check your pelvic floor
The first step in assessing whether you’re ready to start running postpartum is to look at the health of your pelvic floor. A strong pelvic floor is crucial before resuming exercise following childbirth.
Why do you need to keep your pelvic floor strong?
Your pelvic floor is a group of muscles and connective tissue that supports your pelvic organs—including the bladder, bowel, and reproductive system—and plays a key role in peeing, pooping, and sex.
If these muscles are weak, those functions can be disrupted.
Jumping into high-impact activity like running too soon can strain the pelvic floor, increasing the risk of injury and setbacks in your recovery.
Is your pelvic floor weak?
A weak pelvic floor will present symptoms such as leaking urine when sneezing and pain or pressure in the pelvic area.
Checking your pelvic floor strength is a good idea before starting running.
If you experience some of the following problems, you should see a women’s health physiotherapist to check your pelvic floor. Some symptoms of a weak pelvic floor include:
- Leaking when you are running, jumping, sneezing, or coughing.
- Feeling pressure in the pelvic area
- Lower back pain or lumbar pelvic pain
- Pain in intercourse
Even if you are not experiencing any of these issues, it is important to get cleared by your doctor, a postnatal physiotherapist or medical advisor before starting exercise to identify any underlying issues or hidden problems.
2. Have you done core and pelvic floor exercises?
Core and pelvic floor exercises benefit everyone, but they’re especially important after childbirth. During pregnancy, muscles and connective tissue stretch significantly, which can lead to issues like diastasis recti.
Like in the previous step, strengthening your core is an essential step before returning to activities like running.
Your physiotherapist or doctor can guide you with targeted exercises to help rebuild strength safely and effectively.
Signs that show your body isn’t ready to return to running:
- Urine leakage
- Pain in pelvic area
- Prolapse symptoms (pressure in rectum or vagina with a sensation like something is going to fall out)
- Vaginal bleeding
- Swelling in legs
- Unusual physical changes to your body
- Shortness of breath
3. Assess your body alignment
If you have a protruding lower abdomen with tight back and hamstrings, you may have a pelvic tilt.
Many pregnant women also have this, which occurs when your pelvis is tipped forward and downward.
This is common during and after pregnancy because of the hormonal changes that lead to a forward pelvic tilt. This can lead to an increased risk of a hamstring strain.
Focus on your running form
Another way to run efficiently and reduce the risk of injury is to make sure you plant your foot directly underneath your body while running.
Keep your strides short and avoid overstretching and planting your foot out in front.
Running downhill makes keeping inline harder and places more pressure on your pelvic floor, so it is best to walk these sections when you are first starting out.
How to run without putting pressure on your pelvic floor:
- Practice keeping your body inline while running: knees, hips, ribs all stacked
- Plant your feet directly underneath your body with each stride
- Focus on shorter, quicker steps rathen than long strides
4. Work on your breathing while running
Before you are ready to resume running after giving birth, you should ensure that you have worked on your breathing.
After your body is properly aligned, you should work on your diaphragmatic or deep belly breathing.
This is when your breath comes from your ribs rather than your tummy. You can practice this type of breathing a few times a day while lying down before progressing to practicing it while sitting or standing.
How to practice diaphragmatic breathing
- Start first while lying on your back, then try it sitting and standing as you progress
- Breathe in through your nose, filling your belly with air
- Push your diaphragm down and out as you inhale
- Work on exhaling longer than you inhale
- Practice for 5 minute sessions each day until you feel comfortable to incorporate it into your running
Breathing strengthens the diaphragm, and using diaphragmatic breathing also decreases the oxygen demand, meaning your breath is slowed. In turn, this means you use less energy to breathe during running.
Getting on top of both your running form and breathing technique can greatly improve your running efficiency. Get in touch with a running coach if need more help before resuming running postpartum.
5. Walk before you run
Before jumping into running, test your fitness and recovery by going for a walk. If you notice any pressure, pain, or leakage, your body may not be ready for higher-impact movement just yet.
Start with flat surfaces, then progress to uneven terrain as your strength improves. This gradual challenge helps rebuild core stability and boosts overall fitness.
Even if you feel ready, don’t rush the process. Your postpartum body needs time to adjust.
6. Try the walk run walk method
Before running continuously, begin with a mix of walking and light jogging. Try running on flat surfaces and walking on hills—especially downhill.
It puts added strain on the pelvic floor and requires more control, so you should be very careful to run downhill before you are ready.
Starting slow and gradually building on your base fitness is always a good idea to avoid injury. For example, A walk-run plan like Couch to 5K is a great way to rebuild endurance safely and progressively.
It is frustrating to hold back, especially if you ran long distances before pregnancy, but sticking to the basics will help prepare your body. It’ll also help you avoid injury later in your fitness journey.
7. Alternate between running and cross training
Once you start running, it is important not to run on consecutive days to begin with.
Switch between running and cross-training. You don’t want to put too much pressure on your muscles at the beginning.
What cross training is best for running?
Cross training includes any form of exercise that helps strengthen your body without actually running! The best cross training activities for moms getting back into running includes:
- Pilates or yoga
- Swimming
- Hiking or walking
- Cycling
- Lifting weights, stair stepper or elliptical trainer
8. Continue working on strengthening your pelvic floor
Even after you start running, you should ensure that you continue to strengthen your core and pelvic floor muscles.
Your pelvic floor should never be forgotten!
Reinforce with some muscle-strengthening exercises to build up your muscles. You can talk to your doctor about some great exercises you can do to build this up.
Check out how to strengthen your pelvic floor, and make sure that you work on this consistently! The pelvic floor is a muscle, and a few exercises every month or so isn’t enough to keep it in good shape!
Practicing pelvic floor strengthening for a few minutes each day could make a huge difference to your running strength.
9. Take a break
Make sure to schedule regular rest periods into your training. A good rule of thumb: every three weeks, reduce your running volume slightly to allow your body time to adapt and rebuild.
If you’re following a plan like Couch to 5K, stick to the designated rest days—they’re there for a reason. Your muscles need time to repair, and as a new mom, you’re already balancing a lot. Prioritize recovery so you can come back stronger, not worn out.
Being a mother is a huge responsibility and can be very demanding, which leads us to our next and final point:
10. Ensure that you are mentally ready
It is important to ensure that you are physically ready to get started on your run, however, it is just as important to ensure that you are mentally ready, too.
Being a mom to small humans is very demanding and can take a toll on your mental health. While you are looking after your baby, it’s easy to feel like you must get back to normal as soon as possible.
However, please, moms, cut yourself some slack! Know that it’s okay if you take a few months to get back into your fitness journey.
Remove stress by letting go a little and understand that exercise WILL always be there for you. On the other hand, your baby won’t last forever as it WILL be a toddler before you know it!
Ensure that you put your mental health first and only start running when you are ready.
Are you really ready to start running postpartum?
Every postpartum journey is unique. Listen to your body and check in with your mental state before diving back into running. Even if you feel ready, it’s crucial to rebuild strength in your core, pelvic floor, and alignment first.
Consider working with a physiotherapist or running coach to guide your return safely and confidently. Progress may feel slow, but you’re building a stronger foundation—for both your body and your life as a mom.
