Podcast Episode #284
Return to Running Postpartum: How to Know If Your Body Is Ready
In this episode, pelvic floor physiotherapist Kath Baquie discusses returning to running after having a baby and why readiness is about more than simply reaching a certain number of weeks postpartum.
Many women are told they can return to exercise at six weeks or start running at twelve weeks, but recovery after pregnancy and birth is not determined by a timeline alone. Kath explains the pelvic floor, strength and impact milestones she looks for when supporting women returning to running after pregnancy.
In this episode you’ll learn:
• Why time postpartum does not automatically mean you’re ready to run
• Pelvic floor signs to look for before returning to running
• Strength and impact milestones that can help guide your progression
• What symptoms may suggest you need additional support
• What to expect when you first start running again after birth
• Why recovery, nutrition and overall wellbeing also play an important role
Whether you’ve had a vaginal birth or caesarean birth, this episode will help you better understand how to approach postpartum running with confidence.
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In this article you'll find tips to:
- Understand when your body may be ready for a return to running postpartum
- Identify the pelvic floor milestones to achieve before running
- Recognise common signs that you may need more recovery before impact exercise
- Build strength safely after pregnancy to support your return to running
- Improve single-leg, core and calf strength for running readiness
- Gradually increase impact tolerance through walking, jogging and hopping progressions
- Know what symptoms to monitor when starting a running programme
- Recognise the signs you’re ready to progress your running
- Identify warning signs that indicate you should slow down or seek support
- Understand how nutrition, sleep and recovery influence postpartum running performance
- Learn when to see a pelvic floor physiotherapist before returning to running
- Return to running with confidence while reducing the risk of injury, leaking or pelvic floor symptoms
Many women ask when they can return to running postpartum, but the answer is not simply about reaching 6 or 12 weeks after birth.
Running after pregnancy requires consideration of your pelvic floor, whole body strength, recovery, energy levels and overall readiness for impact exercise. Your body has been through pregnancy, birth and early postpartum recovery, so returning to running is something that deserves a gradual and supportive approach.
Rather than asking, “How many weeks postpartum am I?”, it can be more helpful to ask, “Is my body ready for the demands of running?”
Why Returning to Running Postpartum Is About More Than Time
Every postpartum recovery is different.
Some women have had a vaginal birth, while others have had a caesarean birth. Some may have experienced birth trauma, significant blood loss, pelvic floor symptoms, breastfeeding challenges, sleep deprivation or low iron levels. Others may be recovering well physically but feeling mentally exhausted.
This is why a standard timeframe does not work for everyone.
You may hear that 12 weeks postpartum is a common guide for returning to running. This should be seen as a suggested minimum starting point, not a rule. What matters most is whether your body has had enough time and support to rebuild strength, manage impact and recover well between sessions.
Returning to running postpartum is a process. It is not a single event or a box to tick.
Why Running Places Unique Demands on the Pelvic Floor
Running is a high-impact activity. Every step creates force through the body, including the pelvis, core and pelvic floor.
During pregnancy and birth, the pelvic floor has been under significant pressure. Even if you had a caesarean birth, your pelvic floor still supported the weight of your growing baby during pregnancy.
This means your pelvic floor needs to be considered before returning to running after pregnancy.
A strong and well-functioning pelvic floor helps support:
- Bladder control
- Bowel control
- Pelvic organ / prolapse support
- Core stability
- Pressure management during movement
If the pelvic floor is not ready for impact, running may contribute to symptoms such as leaking, heaviness, dragging or pelvic pressure.
Pelvic Floor Milestones Before Returning to Running
Before returning to running postpartum, it is helpful to check for key pelvic floor milestones.
No heaviness or dragging symptoms
You should not feel heaviness, dragging or pressure in the vaginal area during daily activities.
These symptoms may suggest that your pelvic floor and pelvic support system need more time, strength or support before adding impact exercise.
If you are experiencing prolapse symptoms, this does not necessarily mean running is off the table forever. However, it does mean you should seek guidance from a pelvic floor physio before progressing.
No leaking during everyday activities
Leaking urine during coughing, sneezing, laughing, lifting or walking is a sign that your pelvic floor may need support.
Leaking is common, but it is not something you have to simply put up with.
If you are leaking during everyday activities, running may be too much impact too soon. A pelvic floor physio can help assess what is happening and guide you through a suitable rehab plan.
Pelvic floor awareness and control
Before returning to running, it is helpful to know whether you can:
- Contract your pelvic floor
- Relax your pelvic floor fully
- Hold a pelvic floor contraction while breathing normally
- Manage pressure through your core and pelvic floor during movement
Because the pelvic floor is internal, it can be difficult to know exactly what is happening without an assessment. This is why a postnatal pelvic floor check can be so valuable.
Strength Milestones Before Running After Pregnancy
Running is not just about cardio fitness. It also requires strength, balance and control through the whole body.
Single-leg strength
Running is essentially a series of single-leg movements.
Before returning to running, it is helpful to build confidence with exercises such as:
- Single-leg standing
- Single-leg squats
- Lunges
- Step-ups
- Controlled balance exercises
If you feel unstable, weak or uncomfortable on one leg, it may be worth spending more time building strength first.
Calf strength
Your calves work hard when you run. Weakness in this area may increase your risk of aches, pains or tendon issues.
A simple milestone to work towards is being able to perform controlled single-leg calf raises, and single leg hops and jumps.
This helps prepare your lower body for the repetitive loading involved in running.
Core function and pressure management
Your core has also been through a lot during pregnancy and birth.
Before running, it is helpful to rebuild:
- Deep core strength
- Breathing control
- Postural strength
- Pressure management
- Coordination between the core and pelvic floor
This does not mean doing intense abdominal workouts. It means gradually restoring connection, control and strength through your trunk and pelvis.
Building Impact Tolerance Before Returning to Running
Before going straight into running, your body needs to gradually build tolerance to impact.
Walking
Walking is often the first step.
Before starting a running program, you should ideally be able to walk comfortably without pain, leaking, heaviness or excessive fatigue.
You can also gradually add hills, longer walks or brisk walking as your body allows.
Jogging on the spot
Jogging on the spot is a simple way to test how your body responds to gentle impact.
Pay attention to:
- Pelvic floor symptoms
- Pain
- Heaviness
- Pressure
- Breath holding
- Fatigue
If symptoms appear, your body may need more preparation before running.
Hopping and jumping
Hopping and jumping can help prepare your body for the impact of running.
Examples may include:
- Gentle jumps on the spot
- Small hops
- Single-leg hopping
- Skipping-style movements
These should be introduced gradually and only if your body is tolerating strength work and lower impact movements well.
Gradual progression
The goal is not to rush.
A gradual return might include walk-run intervals, such as:
1 minute walking
1 minute running
Repeated several times
Walking breaks are helpful because they allow you to check in with your body and notice any symptoms before they build.
What Is Normal When You Start Running Again After Birth?
It is normal for running after pregnancy to feel different at first.
You may notice:
- You feel less fit than before
- Your pace is slower
- Your confidence is lower
- You need more recovery
- You cannot run as far as you used to
- You need regular walking breaks
This does not mean you are failing. It means your body is rebuilding.
Postpartum recovery is rarely linear. There may be weeks where your baby is unsettled, your sleep is poor or you feel like you have gone backwards. This is normal.
The key is to keep listening to your body and progress gradually.
Signs You Can Increase Your Running
You may be ready to progress your running when:
- You have been consistent for a couple of weeks
- You have no leaking, heaviness or pelvic pressure
- You have no aches or pains
- You recover well between sessions
- Your confidence is improving
- Your current level feels manageable
It is best not to progress after just one good run. Give your body time to show that it can tolerate the current level consistently.
Signs You Should Take a Step Back
You may need to reduce your running or seek support if you notice:
- Leaking urine
- Vaginal heaviness
- Dragging or pressure
- Pelvic pain
- Hip pain
- Achilles pain
- Ongoing back pain
- Core doming or poor pressure control
- Symptoms that appear later in the day after running
Taking a step back does not mean you have failed. It simply means your body needs a little more support before progressing.
Recovery, Nutrition and Returning to Running Postpartum
Returning to running postpartum is not just about pelvic floor exercises and strength work.
Recovery also includes:
- Sleep
- Nutrition
- Energy intake
- Hydration
- Mental health
- Breastfeeding demands
- General stress levels
If you are under-fuelling, overtraining or not recovering well, your body may struggle to adapt.
This is where Relative Energy Deficiency in Sport, also known as RED-S, can be relevant. RED-S refers to the impact of not having enough energy available to support exercise, recovery and normal body function.
In the postpartum period, this is especially important because your body may already be managing sleep deprivation, breastfeeding, hormonal changes and the physical demands of caring for a baby.
When to See a Pelvic Floor Physio Before Returning to Running
Seeing a pelvic floor physio before returning to running can be one of the best steps you take in your postpartum recovery.
A pelvic floor physio can assess:
- Pelvic floor strength
- Pelvic floor relaxation
- Prolapse symptoms
- Bladder symptoms
- Core function
- Scar recovery after caesarean birth
- Readiness for impact
- Strength and movement patterns
You should especially book an assessment if you have:
- Leaking
- Heaviness
- Dragging
- Pain
- Birth trauma
- A third or fourth-degree tear
- Prolapse symptoms
- Concerns about your core or pelvic floor
Getting support early can help you return to running with more confidence and reduce the risk of symptoms becoming worse.
If you need 1:1 support, I can support you at Hatched House. Alternatively, support is available through an online Return to Running program inside FitNest Mama
Key Takeaways for Returning to Running Postpartum
Returning to running postpartum should be based on readiness, not just time.
Before running, consider:
- Your pelvic floor symptoms
- Your whole body strength
- Your impact tolerance
- Your energy levels
- Your recovery between sessions
- Your confidence
Running after pregnancy is possible for many women, but it should be approached gradually.
Build your foundations first. Listen to your symptoms. Get support when needed. Your return to running does not need to be rushed to be successful.
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
12 week Return to Running Program
Free Register now: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
Instagram @kathbaquie.physio
