Return To Run Postpartum

How to Return to Running After Pregnancy: A Postpartum Runner's Guide to Safe Exercise

July 16, 20255 min read

How to Return to Running After Pregnancy: A Postpartum Runner's Guide to Safe Exercise

Personalized pelvic health care that meets you where you are and guides you to where you want to be.

The Reality of Postpartum Running: My Personal Journey

Before having my daughter, I was a dedicated runner—training 2-3 times per week and completing several marathons and half-marathons over the years. Running wasn't just exercise; it was my source of strength and joy. But like many postpartum women, I discovered that returning to running after pregnancy isn't as simple as lacing up your shoes.

The postpartum running struggle is real. After childbirth, I tried to get back into my routine, but my body had different plans. Headaches plagued me even when I thought I was being conservative with pace and distance. My body hurt in ways that felt wrong, not like the good muscle fatigue I remembered. The frustration was overwhelming—I knew what I was capable of, but my postpartum body just couldn't deliver.

Postpartum Running

Why Postpartum Running Feels Different

Pregnancy and childbirth create significant changes in your body that affect running performance:

  • Pelvic floor dysfunction from pregnancy and delivery

  • Core weakness and diastasis recti (abdominal separation)

  • Joint instability due to relaxin hormone effects

  • Postural changes from pregnancy and breastfeeding

  • Cardiovascular deconditioning from pregnancy modifications

These changes mean that returning to running postpartum requires a specialized approach—one that addresses the unique needs of perinatal women.

My 3 Essential Tips for Safe Postpartum Running

A few months ago, I decided to go "back to the basics" and started implementing three evidence-based habits. Since then, I've regained my confidence in running and significantly reduced headaches and body aches. Here's what worked:

1. Prioritize Postpartum Strength Training

Strength training isn't about spending hours in the gym or building unnecessary muscle. For postpartum runners, it's about rebuilding the foundation your body needs to handle running's demands.

Focus on at least one strength session per week targeting:

  • Single-leg movements for knee and hip stability

  • Core strengthening that addresses postpartum abdominal weakness

  • Posterior chain activation to counter postural changes

My favorite postpartum strength exercises:

  • Romanian deadlifts (great for glutes and hamstrings)

  • Single-leg step-ups (builds unilateral strength)

  • Farmer's carries (functional core stability)

  • Modified plank variations (safe core strengthening)

Science-backed insight: Research shows that postpartum women who incorporate strength training have better running mechanics and fewer injuries when returning to running.

2. Master the Run-Walk Method for Postpartum Exercise

When you want to return to running postpartum, don't rush the process. The run-walk method is the gold standard for safely rebuilding your running base.

My recommended starting point:

  • 1 minute easy jog

  • 4 minutes walking

  • Repeat 3-4 times

  • Total workout: 15-20 minutes

Progressive approach:

  • Week 1-2: 1 min run, 4 min walk

  • Week 3-4: 2 min run, 3 min walk

  • Week 5-6: 3 min run, 2 min walk

  • Continue progressing gradually

This method allows your cardiovascular system, muscles, and pelvic floor to adapt slowly to running's impact.

3. Use a Postpartum Return-to-Running Checklist

Before lacing up your running shoes, ensure your body is ready. Not all postpartum women are cleared to run at their six-week appointment. Your body needs adequate recovery time, and some may need specialized pelvic floor physical therapy.

Essential postpartum running readiness indicators:

  • No pelvic pain, pressure, or heaviness

  • No urinary leakage during exercise

  • Ability to perform single-leg movements without pain

  • Core strength sufficient for running demands

  • Cleared by healthcare provider for high-impact exercise

Red flags that indicate you need more time or pelvic floor PT:

  • Leaking urine during exercise

  • Pelvic pressure or heaviness

  • Lower back pain during or after activity

  • Feeling of incomplete pelvic floor recovery

I made a checklist that serves as a self-assessment tool to determine if your body is physically prepared to handle the demands of running. You should be able to complete all these movements without pain, leaking, heaviness, or pressure in your pelvic area. If you experience any of these symptoms, it's a sign your body needs more time to heal and/or you should reach out to a pelvic floor PT for more specific guidance!

Postpartum running assessment

When to Seek Professional Help

If you experience any concerning symptoms during your return to running, don't ignore them. As a Doctor of Physical Therapy specializing in perinatal pelvic health, I've seen many women who could have avoided injury with proper guidance.

Consider pelvic floor physical therapy if you have:

  • Persistent pelvic pain or pressure

  • Urinary incontinence during exercise

  • Difficulty with core strengthening

  • Recurring injuries when returning to running

Building Your Postpartum Running Foundation

Remember, returning to running after pregnancy is a journey, not a race. Your unique healing journey deserves patience and the right support. Every woman's postpartum experience is different, and what works for one may not work for another.

Key takeaways for successful postpartum running:

  • Start with strength training to rebuild your foundation

  • Use run-walk intervals to gradually increase intensity

  • Listen to your body and don't rush the process

  • Seek professional help if you experience concerning symptoms

Your running goals are valid, and with the right approach, you can return to the sport you love safely and confidently. Meeting you where you are in your postpartum journey is the first step toward building strength from the core and creating foundations for a stronger tomorrow.


Are you struggling with your return to running after pregnancy? East Nashville Pelvic Health offers specialized care for perinatal women, with personalized treatment plans that address your unique needs. Dr. Carly provides science-backed, empathy-driven care to help you achieve lasting relief and return to the activities you love.

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