Returning to Running After Birth: A Guide for New Mums

What I would hear most in a postnatal visit is

“ when will I be able to exercise/run again!?”

Pregnancy and childbirth are transformative experiences, both physically and emotionally.

For many women, running has been part of their lives long before they become mothers, offering a sense of freedom, stress relief and fitness.
Taking that freedom away can feel threatening, especially if it was a way to manage stress or mental health symptoms. It is important to approach it with care to ensure your body is truly ready and also learn that there are many other ways to exercise and get the serotonin release without needing to punch out a 5min/km pace 10km run?

Here’s a comprehensive guide to returning to running postpartum, focusing on healing, strength and self compassion.

• Listen to your body: Healing comes First

  You’re body goes through immense changes during pregnancy and childbirth. Whether you had a vaginal delivery or a C-Section, the postpartum period is one of the recovery.

  Before lacing up your running shoes, it is essential to wait for clearance from your healthcare provider, which is usually around 6-8 weeks postpartum. However, this clearance doesn’t mean you’re ready to jump into your pre-pregnancy running routine immediately.

  Be the tortoise and remember that slow and steady wins the race!
  
  
  

• Assess and Strengthen your Pelvic Floor

  One of the most critical steps in postpartum recovery is rebuilding strength in your pelvic floor as well as your abdominals. Pregnancy stretches and weakens these muscles and running without a strong foundation can lead to musculoskeletal pain or pelvic floor issues like incontinence or pelvic organ prolapse.

  Before hitting the pavement, it is important to get an individualized assessment from your physio to start you off with your strength routine.
  
  Exercises at the beginning will look something like:
  - Pelvic floor strengthening exercises ( repeated long holds in different positions)
  - Pelvic Floor quick contractions to focus on coordination
  - Thoracic mobility exercises
  - Abdominal strengthening focusing on endurance
  - Lower Limb strengthening focusing on muscle power
  
  Working with a pelvic floor therapist can be incredibly beneficial. They can assess your strength, help correct any muscle imbalances and guide you through a safe and effective rehab process tailored to your body’s needs.
  
  
  

• Ease into Running: the Walk - Run Method

  Before you start running there are a few exercises targeting strength and endurance you can do to make sure your pelvic floor is ready. Such as:

  10 seconds of running and hopping on the spot,
  30 minutes moderately vigorous walk,
  10 Repetition of : single leg squat, single leg hops and forward bounds as well as 20 repetitions of single leg heel raise, running man exercises, single leg sit to stands.

  If you are able to perform all of the above with no pelvic floor of muscular symptoms you can begin your running program - BUT SLOWLY!

  The walk-run method is one of the best approaches for your postpartum runners. This method allows you to gradually build up your running stamina without overloading your body.
  
  Here’s an example of a beginner’s walk-run plan:
  - Week 1: Walk 4 minutes, run 1 minute. Repeat 5-8 times
  - Week 2: Walk 3 minutes, run 2 minutes. Repeat 5-8 times
  - Week 3: Walk 2 minutes, run 3 minutes. Repeat 5-8 times
  - Week 4: Walk 1 minute, run 4 minutes. Repeat 5-8 times
  
  Progress slowly, listening to your body along the way. You want to be avoiding any pain, discomfort or pelvic floor failure ( such as heaviness or incontinence).

  If these problems arise, contact your pelvic floor physio!
  
  
  

• Prioritize Rest and Hydration

  As a new mum, your energy reserves are likely depleted from sleepless nights and the demand of caring for a newborn. Rest is crucial for healing and rebuilding strength. Make sure you’re getting enough sleep ( as much as possible) and staying hydrated, especially if you’re breastfeeding, as it requires additional hydration.
  
  Be kind to yourself and remember that rest is as important as exercise. If you are exhausted or overwhelmed, it is okay to skip a run to take an extra day off. Your body is still healing at a cellular level.
  
  
  

• Don’t Compare Yourself to Others ( Or to Your Pre-Pregnancy self)

  It is easy to look at other mums who seem to bounce back into running effortlessly or reminisce about how quickly you could hit a certain pace before pregnancy. But every postpartum journey is unique and it is essential to focus on your own progress.

  No birth is the same, so neither is the healing process!

  Avoid comparing your postpartum running journey to your pre-baby self or to other runners. Celebrate the small victories, whether it is completing your first walk-run or simply finding time for a solo run amidst the demands of a new motherhood.
  
  Progress is progress, no matter how small!
  
  
  

• Set Realistic Goals

  While it is great to have goals to work toward, keep them realistic. If you were running marathons pre-pregnancy, your postpartum goal might initially be running for 30 minutes without stopping.
  Start small and build gradually. Setting attainable milestones helps maintain motivation and prevent frustration.

  
  
  Where to go from here?

  
  If you feel you or someone you may know, might want some help, forward them this email or reach out via our website.

  Returning to running after birth is a journey that requires patience, gradual progression and self-compassion.
  Your body has undergone significant changes and it deserves time to heal and rebuild strength.

  By listening to your body, prioritizing core and pelvic floor recovery and easing back into running, you can enjoy the physical and mental benefits or running while honoring your postpartum recovery process.

  Remember is not a race - it is about rediscovering the joy of movement in a way that feels right for you and your new life as a mum.