Returning to Running Postpartum: Key Tips for a Strong Comeback
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
If you’re a runner or triathlete, you know how dedicated and goal-oriented we tend to be. We’re always looking toward the next race or challenge! However, for new moms, this drive can sometimes lead to pushing the body too soon after childbirth, risking pelvic floor issues down the line. A question I often get from active new moms is, “When can I safely return to running or high-intensity workouts after having my baby?”
While everyone’s recovery is unique, here are some general guidelines to help you ease back into running safely postpartum.
1. Timing Matters: Allow Healing Time
It’s essential to give your body time to heal, which can take up to 12 weeks after delivery. This period allows your perineal tears, episiotomy, or C-section incision (including deep layers) to fully recover. Even if you had an uncomplicated delivery, remember that your uterus also has a healing area where the placenta was attached, about the size of a small dinner plate. For most moms, waiting until around 12 weeks postpartum before resuming high-impact activities like running or HIIT (high-intensity interval training) is a good rule of thumb. However, readiness can vary from person to person, so listen to your body and consult a professional before returning to these activities.
2. Assess Your Pelvic Floor Function
Before you hit the pavement, make sure your pelvic floor muscles are in sync. Your pelvic floor should be able to contract and relax appropriately, with enough strength and endurance to support your activities. A pelvic health specialist can assess this and help ensure these muscles are working optimally. It’s also crucial to check abdominal muscle coordination and strength, which provide essential support during movement.
Additionally, as you progress, pay attention to any symptoms like pelvic pain, leakage, or pressure. These could indicate that your body needs more time to recover before taking on the impact of running.
3. Check Your Foot Stability and Balance
Pregnancy often flattens foot arches due to increased blood volume and joint laxity. Proper weight distribution—across the heel, outer foot, and big toe base—is key for stable, safe movement. Weak foot muscles? Simple strengthening exercises can help, like lifting your big toe independently of your other toes. Balance is also essential for runners, and many new moms find it challenging postpartum. Try standing on one leg to test your balance, as running is essentially a series of single-leg stances.
4. Strengthen Your Core and Glutes
Before running, it's important to build up your foundational strength with exercises that target your glutes, core, and single-leg stability. Exercises like squats, lunges, pistol squats, and band exercises in different planes all help to build strength and stability. As you approach your 12-week mark, incorporate small jumps to test your muscle control and breathing technique.
5. Begin with a Gradual Return to Running
When you’re around 12 weeks postpartum and can perform the exercises above without symptoms, you’re likely ready for a gentle trial of short jogging intervals. At Empower Your Pelvis, we often start with short jogs right in the office, progressing from there to develop a personalized running plan based on your prior fitness level, current lifestyle (hello, sleepless nights!), and individual strength.
Working with a pelvic floor PT can be invaluable during this time. With professional support, you’ll be able to return to running safely, minimizing the risk of future pelvic floor issues from pushing too soon.
By taking your time and progressing thoughtfully, you can enjoy a successful return to running and confidently pursue your next goal, all while keeping your body strong and resilient postpartum.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)