You’ve just had your 6-week postpartum check-up. Your doctor says everything looks good, and now you’re eager to return to running—but where do you begin?
For many women, this is an exciting time to reclaim some self-care and return to the activities that bring joy and a sense of identity. However, with so many changes in your body, it can be challenging to know how to progress safely. Recent studies show that 46% of women stop running during pregnancy and a further 25% do not return to running postpartum. Furthermore only 31% of women receive advice on how to get back to running after childbirth.
While some women navigate this transition on their own, it’s important to understand that postpartum recovery is not the same as recovering from an injury. Returning to running too soon can increase your risk of injury or pelvic floor dysfunction such as incontinence, pain, or prolapse.
When to Return to Running:
Generally, a return to running is recommended between 3–6 months postpartum, provided you can complete the following screening tasks without experiencing pelvic or hip pain, pelvic heaviness or dragging, or urinary incontinence:
1. Walk continuously for 30 minutes
2. Balance on one leg for 30 seconds (each side)
3. Complete 10 single-leg squats (each side)
4. Jog on the spot for 1 minute
5. Perform 10 forward bounds
6. Hop in place 10 times
7. Complete 10 “running man” exercises per side (opposite arm and hip moving with a bent knee)
8. Perform 20 single-leg calf raises (each side)
9. Complete 20 single-leg bridges (each side)
10. Perform 20 single-leg sit-to-stands (each side)
11. Do 20 side-lying hip abductions (each side)
Other Key Considerations:
Beyond the physical screen, several other factors play a role in your readiness to run:
Hydration: This is especially crucial if you’re breastfeeding. Time your exercise around feeds and make sure you’re drinking enough water.
Supportive Clothing: A properly fitting and supportive sports bra and comfortable and supportive workout gear can make a big difference in how you feel and perform.
Sleep & Energy Levels: Sleep deprivation can increase your risk of injury. Try to schedule your runs around your baby’s sleep patterns and prioritize quality rest where you can.”
Need Help Getting Started?
If building your own program feels overwhelming—or if you’re unsure how to safely build strength during the prenatal and postpartum period—consider joining our weekly “Core to Floor” drop-in class at /Ascent Health every Thursday from 6-7 pm. This group program combines pelvic floor and full-body strengthening exercises under the supervision of a pelvic health physiotherapist who can guide your progress.
When to Seek Professional Pelvic Floor Help
If you’re experiencing any of the following symptoms, consult a pelvic health physiotherapist (we have 2 great ones at Ascent!):
• Pelvic heaviness or dragging sensation
• Urine leakage or loss of bowel control
• A visible or palpable gap along your abdominal midline
• Pelvic or lower back pain
• Ongoing or increased blood loss beyond 8 weeks postpartum (not
related to your menstrual cycle)
Resources:
Goom, T., Donnelly, G., & Brockwell, E. (2019). Returning to running
postnatal–guidelines for medical, health and fitness professionals managing this population. Sports Medicine.
Christopher SM, Donnelly G, Brockwell E, et al (2024). Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. British Journal of Sports Medicine;58:299-312.