Returning to Running Postpartum: An Evidence-Based Guide for New Mums
Returning to running after childbirth can be a deeply meaningful goal, whether it’s for mental wellbeing, reconnecting with something that feels like you or for general fitness. But postpartum recovery is about more than waiting for your body to heal. It involves gradually rebuilding strength, pelvic floor and core function, impact tolerance and endurance. Having a women's health physiotherapist as part of your postpartum village can help you understand where your body is at, discuss your movement goals, address any areas where you need support and develop a personalised plan to return to running safely and confidently, at a pace that works for you and your recovery.
Supporting Your Body’s Recovery Postpartum
Pregnancy and childbirth, whether vaginal or caesarean birth, bring many changes to the female body.
Including changes to pelvic floor, core muscles, ligaments, connective tissue, balance and coordination. Fatigue, sleep disruption, changes in training during pregnancy, feeding demands and reduced recovery time can all influence how your body is feeling.
As your body recovers from birth, it’s important to give yourself the time and support needed to rebuild your strength, confidence and tolerance for the repetitive, high-impact demands required of running.
A gradual return, incorporating progressive strength training, monitoring for pelvic floor symptoms and staged increases in running, helps you build a strong foundation and feel more confident as you work towards your running goals.
Common Physiological Changes After Birth
Your body has done an amazing job growing and birthing a human. Below are some physiological changes that needs to be taken into account when thinking about returning to running postpartum:
Pelvic floor muscles may be weak, or have altered coordination.
Abdominal muscles you may be healing from diastasis recti (abdominal separation) and reduced muscle strength.
Ligaments and connective tissues are more lax due to pregnancy hormones.
Fatigue, sleep deprivation, and changes in biomechanics can impact training tolerance.
All of these can increase injury risk if running is resumed too soon.
When Can You Start Running Again?
There is no single timeline that suits everyone. Current guidelines recommend waiting until at least 12 weeks postpartum before commencing running. This is to allow time for recovery from pregnancy and birth, rebuild strength and reduce the risk of prolapse and pelvic floor symptoms. However, reaching 12 weeks does not automatically mean you're ready to run. A gradual, individualised approach that considers your strength, symptoms, physical readiness and mental health, rather than the calendar date alone can help you return to running with confidence and reduce your injury risk.
How Do You Know If You're Ready to Run?
Before starting a run-walk program, consider whether you can:
Walk briskly for 30 minutes without pain or pelvic floor symptoms. Pelvic floor symptoms include bladder or bowel leakage, vaginal heaviness or bulging.
Manage single-leg activities, such as step-ups and controlled single-leg squats, comfortably.
Complete progressive impact activities, such as hopping/skipping, without symptoms.
Build strength and endurance without a significant increase in discomfort or fatigue.
No bladder or bowel leakage, vaginal heaviness or bulging, pelvic or abdominal pain.
If you’re experiencing any of these symptoms, modify your activities and book in with your local women’s health physiotherapist for an assessment.
Phase‑Based Return to Running (Practical Steps)
Returning to running postpartum is best approached gradually, progressing through phases to help reduce the risk of injury and pelvic floor symptoms. Before getting back to running, we highly recommend an assessment with a women’s health physiotherapist, to help assess your readiness and guide an individualised return-to-running plan.
Everyone’s recovery is different, but the overall focus is on rebuilding strength, improving endurance and gradually preparing your body for the impact of running. See below:
Weeks 0–6: Phase 1 — Foundations
Focus on recovery and gentle movement as tolerated.
Gentle breathing and pelvic floor exercises.
Abdominal, glute and hip activation when appropriate.
Short, comfortable walks.
Gentle mobility exercises.
Goal: Support recovery and gradually reconnect with movement.
Weeks 6–8: Phase 2 — Building Strength
Gradually build your strength and walking endurance.
Increase walking duration and pace.
Strengthen your pelvic floor, abdominals, glutes, hips and calves.
Introduce squats, sit-to-stands and calf raises.
Progress towards 30 minutes of brisk walking without symptoms.
Goal: Build strength and endurance for everyday activities.
Weeks 8–12+: Phase 3 — Pre-Run Conditioning
Prepare your body for the impact of running.
Introduce lunges, step-ups and single-leg strengthening.
Improve balance and hip stability.
Gradually introduce gentle hopping or skipping when ready.
Goal: Build the strength, control and impact tolerance needed before running.
From 12 Weeks+: Phase 4 — Walk–Run Intervals
Once you meet the relevant readiness criteria, start with short, easy running intervals.
For example:
Walk for 5–10 minutes to warm up.
Jog for 1 minute, then walk for 4 minutes.
Repeat 4–6 times as tolerated.
Allow recovery between sessions and gradually increase running time.
The Couch to 5K program can be a useful starting point.
Goal: Gradually build running capacity without aggravating symptoms.
From Approximately 16 Weeks+: Phase 5 — Building Towards Continuous Running
As your strength and running tolerance improve:
Gradually increase jogging intervals.
Reduce walking breaks as comfortable.
Continue strength training 2–3 times per week where practical.
Increase running duration and frequency gradually. TIP: Remember to only change one variable at a time eg distance, pace, terrain
Goal: Return to running at a pace that suits your body and personal goals.
Red Flags & When to Hold Off
Avoid increasing impact if you’re experiencing:
Diastasis recti without core control
Urinary leakage or new pelvic pressure
Low back, hip or pelvic pain
Persistent heaviness in the pelvis
Significant fatigue or sleep disturbances limiting recovery
These signs suggest your body hasn’t fully adapted to loading yet and pushing on can increase risk of injury or prolapse. These symptoms warrant advice from a healthcare professional.
Why Strength & Conditioning Matter
Strength training isn’t something to skip, it’s essential for safe return to running postpartum:
Improves pelvic floor and core stability
Reduces risk of incontinence and pain
Helps joints and muscles cope with repetitive impact
Supports running efficiency and performance
Ready to Get Back to Running?
Returning to running postpartum is about more than simply waiting for time to pass. It’s about rebuilding strength, control, endurance and confidence, while listening to your body and progressing at a pace that suits your recovery.
With patience, a gradual approach and the right support, you can work towards returning to running with confidence.
Ready to take the next step in your postpartum running journey? Reach out to Kaylana Wellness Collective in Hurstville. We’ll help you understand your body’s needs, assess your readiness and develop an individualised plan to support your return to running and the activities you love!
Disclaimer: This article provides general educational information and is not a substitute for individual medical advice, assessment or treatment. Postpartum recovery varies, and returning to running should be guided by your individual circumstances. Seek advice from your GP/OB and Physiotherapist before resuming exercise, particularly if you have ongoing pain, pelvic floor symptoms, birth-related complications or concerns about your recovery.