“A Postpartum Guide to Return to Running”

Eager to return back to an exercise you loved during/before pregnancy, but fearful to do to much too soon after having your baby? This post is for you! Typically, I don’t advise most patients even attempt to return to running until at least 3 months postpartum. Both vaginal and cesarean deliveries require adequate tissue healing time—regardless of your level of fitness during pregnancy. This does not mean you should avoid doing another form of exercise such as gentle yoga, neighborhood walks, body weight resisted strengthening exercises, diaphragmatic breathing, and other exercises to reconnect your mind to your core and pelvic floor muscles.

If you cannot stand on one leg for at least 30 seconds, you are not ready to run yet! Running is a single leg stance activity. You literally alternate from one leg to another over and over again. For this reason, single leg strength training is always incorporated in my training programs to help women return to running postpartum. If you experience knee, hip, or back pain when performing single leg strengthening exercises, you most likely need more time before starting to run again.

After this period of active recovery and rest, I always recommend a walk/run combo to slowly return to running. Walk double the time you run initially. Then, progress to running and walking equal amounts of time. Lastly, double the time you run compared to walking. Start with small, realistic goals like a 10 min run/walk to reduce frustration if your body is physically not caught up to speed on your mindset and motivation to get back in shape. You would much rather ease into things and avoid injury instead of doing too much too soon and experiencing knee pain, stress urinary incontinence, or pelvic pain/pressure because you rushed your rehab.

Signs and symptoms you may experience if you did too much may not occur until up to 24 hours after your run. If you feel increased pelvic pressure/heaviness or have vaginal bleeding after a run, that is a sign that you need to pump the brakes and see a pelvic floor physical therapist! There are a lot of considerations mentioned in this post, and it can be overwhelming to perfectly balance them all. I always recommend women see a pelvic floor PT after having a baby to receive a pelvic floor muscle assessment and receive guidance on the specific type of rehabilitation your body needs. Schedule your initial evaluation today to get back to what you love!