16 ways to return to running postpartum after pregnancy

You’ve just had a baby and you’re thinking about going back to running. But, you may be thinking, “Am I really ready for this?” or “Is it even safe to lace up those trainers again?” I’ve been there—four times, in fact! Juggling nappies, night feeds, and finding time for yourself can feel like a marathon, but if running was your thing before, or you’re looking to make it your new thing, you can get back out there. It just takes time.

I’m here to share some honest, down-to-earth advice on returning to running postpartum. We’ll cover everything from when it’s safe to start to what signs you should look out for that might need a doctor’s attention. Plus, I’ll give you the lowdown on strengthening that all-important core and pelvic floor (because, let’s be real, we don’t want to deal with leaks while pounding the pavement).

Whether you’re a newbie to running or a seasoned pro, this guide is packed with practical tips to help you get back to it safely and confidently. So, grab a cuppa, get comfy, and let’s talk about 16 ways to return to running postpartum after pregnancy.

Disclaimer

Always consult with a healthcare provider before beginning any gentle exercise program postpartum, especially running, to ensure you are physically ready and avoid potential injuries.

Can you safely return to running postpartum?

Yes, many postnatal women can safely return to running during the postpartum period, but it’s important to do so gradually. Make sure your body is ready by checking for any lingering issues such as diastasis recti, pelvic floor dysfunction, or ongoing pain. A great place to start would be to consult with a physical therapist who specialises in postpartum recovery time and can provide you with a personalised assessment and plan.

When can I start running postpartum?

The general recommendation is to wait until at least 6 to 8 weeks postpartum before resuming running, but this can vary depending on the type of delivery (vaginal delivery or caesarean) and any complications you may have experienced. You should listen to your body and only start when you feel ready and have received clearance from your doctor.

Signs you should see a doctor or physical therapist

If you experience any of the following signs when you start running postpartum, seek medical advice:

• Pelvic pain or a feeling of heaviness in the pelvic region.
• Urinary incontinence (leaking urine) or difficulty controlling your bladder.
• Diastasis recti (abdominal separation) that hasn’t improved.
• Painful joints or ongoing discomfort that doesn’t subside with rest.

How to strengthen your core and pelvic floor for running postpartum

Strengthening your abdominal muscles and pelvic floor is essential before you start running again. So, incorporate exercises such as pelvic tilts, Kegels, and gentle core work into your routine. These will help restore stability and support, reducing the risk of injury.

An important note about alignment

Proper alignment is key to running safely postpartum. Focus on maintaining an upright posture, keeping your shoulders relaxed, and aligning your feet under your hips to minimise strain on your joints.

An important note about breath

Breathing is another critical aspect of running postpartum. Practice diaphragmatic breathing to strengthen your core and ensure you’re breathing efficiently during your runs.

How to do diaphragmatic breathing

Diaphragmatic breathing involves inhaling deeply into your belly rather than your chest. This technique engages your diaphragm and supports your core, which is especially important during postpartum recovery.

How to start running postpartum

When you’re ready to start running again, start with short, manageable runs or run-walk intervals. Gradually increase your mileage or speed over time, so your body adapts naturally to the increased intensity. Remember, slow and steady progress is key to avoiding injury.

More postpartum running tips

1. Set realistic goals

Start by setting small, achievable goals. Whether you’re aiming to run a certain distance or improve your pace, clear goals will keep you motivated and give you that sense of accomplishment as you progress. It’s tempting to compare yourself to where you were pre-pregnancy, but remember, your body has been through a lot, and it’s important to be kind to yourself. Setting realistic goals will help you stay on track without feeling overwhelmed.

It’s also important to recognise that your postpartum body differs from what it was before pregnancy. Your energy levels might fluctuate, your body might feel different, and your recovery process is uniquely yours. When setting goals, take into account your current fitness level and life circumstances, like sleep patterns, time availability, and overall well-being. Instead of jumping straight into a 5K, consider setting a goal to run consistently three times a week, no matter the distance. This will help you establish a sustainable routine that fits your new life as a mum.

Celebrate the small victories—whether it’s completing a run without stopping or gradually increasing your speed. These little successes will boost your confidence and keep you motivated as you continue your postpartum fitness journey.

2. Invest in good trainers

Having the right running shoes is crucial, especially postpartum when your body is still adjusting. Investing in good trainers that support your foot shape and provide adequate cushioning can reduce the risk of injury and improve your comfort. It’s worth trying on different brands and styles to find the pair that suits you best. Pregnancy can change the size or shape of your feet, so getting properly fitted by a specialist can make a big difference in your running experience.

During pregnancy, it’s common for feet to swell, and sometimes they may even permanently change in size or arch shape due to the extra weight and hormonal shifts that loosen ligaments. This means your old trainers might not give you the support you need anymore. Visiting a running store where experts can analyse your gait and recommend the best shoes for your new foot shape is a smart investment. Look for shoes that offer stability, cushioning, and support tailored to your specific needs, whether you have high arches, flat feet, or anything in between.

The right shoes won’t just make running more comfortable—they’ll also help prevent common postpartum running injuries like plantar fasciitis, Achilles tendonitis, or shin splints. It’s also a good idea to have a couple of pairs to rotate, as this can extend the life of your trainers and provide slight variations in support that can benefit your feet over time.

3. Use easy running hairstyles

Keep your hair out of your face to stay focused on your run. Easy running hairstyles like a slick-back ponytail or a half-up, half-down ponytail can help prevent distractions and make your run more enjoyable. It’s not just about looking good; it’s about feeling good and staying focused. When you don’t have to constantly adjust your hair, you can concentrate better on your form and breathing.

While it might seem like a small detail, your hairstyle can really impact your running experience. Loose hair can easily become a distraction, especially if it’s windy or you’re sweating a lot. Choosing the right hairstyle can help keep you cool, reduce the need for adjustments, and allow you to focus fully on your run. Additionally, using hair ties that don’t snag or pull your hair can help prevent headaches and discomfort. For those with longer hair, braids can be a great alternative to ponytails, as they minimise bouncing and tangling. Remember, comfort leads to better performance, so find a hairstyle that works for you and stick with it.

4. Focus on form and technique

Focus on maintaining proper running form to prevent injury and boost your efficiency. Keep your body upright, your arms at a 90-degree angle, and aim to strike the ground with your midfoot. Consistently practising good form will help you run more effectively and comfortably. Proper form also reduces the risk of common running injuries like shin splints, knee pain, and lower back pain, which can be especially problematic postpartum when your body is still in recovery mode.

Good running form starts with your posture. Keep your head up, eyes looking forward, and shoulders relaxed. Avoid hunching over or leaning too far forward, as this can strain your back and hinder your breathing efficiency. Your arms should swing naturally at your sides, with elbows bent at about 90 degrees, moving forward and back rather than across your body.

As you run, try to land softly on your midfoot, directly under your hip, to minimise the impact on your knees and hips. Pay attention to your cadence (the number of steps you take per minute) and aim for a light, quick turnover to reduce the risk of injury. By regularly practising these techniques, you’ll improve your running efficiency, making each run more enjoyable and less tiring.

5. Listen to music

If you love running with music, pick tracks that match your pace to help set the tempo and keep you motivated throughout your run. Music can be a great tool for pushing through those tough moments, but some new mums also find value in the peace and quiet of running without it, focusing instead on their breathing and the world around them. Whether you prefer music or silence, it’s all about finding what works best for you.

Music has a big impact on how you feel and perform during exercise. Upbeat, rhythmic songs can help you keep a steady pace, making it easier to push through when you’re feeling tired. If you’re unsure which tempo is right for you, some apps can match your music to your running cadence, so every beat helps you keep moving forward.

On the flip side, running without music can be a meditative experience. It gives you a chance to really tune into your body’s signals and enjoy your surroundings, which can be especially refreshing for new mums who need some quiet time to think and process their thoughts. Whether you’re running with or without music, the key is to ensure it enhances your experience without becoming a distraction.

6. Incorporate pelvic floor exercises

Regular pelvic floor exercises are essential for postpartum runners. These exercises help rebuild muscle strength and prevent issues like incontinence, so it’s important to make them part of your daily routine as you ease back into running. Strengthening your pelvic floor can also help prevent pelvic organ prolapse, a condition where the pelvic organs drop lower than normal due to weakened support muscles.

To perform a Kegel, simply contract the muscles you’d use to stop the flow of urine, hold the contraction for a few seconds, and then release. You can find full instructions on how to use a device to practice your pelvic floor here. Try to do several sets throughout the day. As your strength increases, you can add more repetitions and hold the contractions for longer. These exercises are discreet and can be done anywhere, making them easy to fit into your routine. Over time, a strong pelvic floor will provide better stability and support during your runs.

7. Listen to your body and rest when needed

Rest is just as vital as running. Be sure to include rest days in your routine to give your body the time it needs to recover and rebuild. If you’re feeling overly fatigued or experiencing pain, it’s a signal to step back and rest—pushing through could lead to injury. Postpartum healing is an ongoing process, and overtraining can set you back. Rest days allow your muscles to repair, which is crucial for making progress.

During sleep, your body goes through significant repair processes, so make sure you’re also getting adequate rest at night. If you notice persistent pain, especially in areas like your lower back, hips, or pelvic region, it might be a sign that your body needs more time to recover or that your exercise routine needs adjusting. Don’t ignore these signs; instead, use them as a cue to reassess and modify your approach to running postpartum. Remember, rest isn’t a sign of weakness—it’s a key part of building long-term strength and endurance.

8. Consider running while breastfeeding

If you’re breastfeeding, you can still run, but it’s helpful to plan around your feeding schedule. Many mums find it more comfortable to run after feeding when their breasts are less full. Wearing a supportive sports bra can also make a big difference in reducing discomfort. Staying hydrated is especially important when you’re breastfeeding and running, as both can quickly deplete your body’s fluids. Keep a water bottle handy and consider feeding your baby or expressing milk before your run to make things more comfortable.

Choosing the right sports bra is also key. Look for one that provides full coverage, minimises bounce, and is made from moisture-wicking fabric to keep you dry and comfortable. Some mums prefer nursing sports bras, which can make it easier to feed or express milk before or after your run. Timing your runs around your baby’s feeding schedule can help minimise discomfort and make your run more enjoyable. Additionally, keep in mind that breastfeeding burns extra calories, so you might need to adjust your diet to ensure you have enough energy for both running and nursing.

9. Stop competing against others

Everyone’s postpartum journey is different, and comparing your progress to others can be discouraging. Instead, celebrate your achievements, no matter how small, and remember that consistency is more important than speed.

To expand on this, it’s easy to get caught up in comparing yourself to others, especially in the age of social media, where people often showcase their highlights. However, everyone’s postpartum recovery and fitness journey are unique. Factors like the type of delivery you had, any complications, your baby’s needs, and your own physical and emotional health all influence how quickly you can return to your pre-pregnancy fitness level.

Rather than focusing on what others are doing, set personal benchmarks that reflect your own progress. For example, if you managed to run for 10 minutes without stopping last week, aim for 12 minutes this week. Celebrate these small victories, and use them as motivation to keep going. Over time, these incremental improvements will lead to significant gains in your overall fitness and well-being, and you’ll see steady progress in your running abilities. Even if you feel you can’t run now, you will become really good at running eventually if you stick at it.

10. Run with rhythmic music

If you enjoy running with music, try choosing tracks with a rhythm that matches your pace. Music can help set your tempo and keep you motivated throughout your run. For some mums, though, the peace and quiet of running without music—focusing instead on breathing and the surroundings—can be just as rewarding. Music is a great tool for maintaining rhythm and motivation, especially on days when getting out the door feels like a challenge.

To dive deeper into this, research shows that music can significantly enhance your running experience. It has been proven to improve endurance, reduce the perceived effort, and even elevate your mood. When selecting music for your run, consider creating a playlist that matches the tempo of your desired running pace. For instance, songs with 120 to 140 beats per minute (BPM) are ideal for most running cadences.

On the other hand, if you’re seeking a more relaxed, meditative run, slower, calming music can help you focus on your breathing and the rhythm of your footsteps. Alternatively, running without music allows you to tune into your body’s signals—like your breathing rate, heart rate, and any discomfort—that might indicate a need to adjust your form or pace. Whether you choose to run with or without music, the key is to find what keeps you motivated and enhances your running experience.

11. Incorporate diaphragmatic breathing

Learning how to practice diaphragmatic breathing can help you maintain proper breathing during your runs. This technique strengthens your core and helps you run more efficiently. Diaphragmatic breathing involves taking deep breaths into your diaphragm rather than shallow breaths into your chest, which can reduce fatigue and improve oxygen delivery to your muscles. This technique is especially beneficial postpartum, as it also aids in engaging and strengthening your core muscles.

As you inhale deeply through your nose, focus on expanding your belly while keeping your chest relatively still. This ensures that your diaphragm is fully engaged. Exhale slowly and completely, letting your belly fall. Regular practice of this technique, both during your runs and in everyday life, can help you maintain a steady, relaxed breathing pattern even during more intense exercise. Additionally, diaphragmatic breathing is an effective way to engage and strengthen your core muscles, which is particularly important for postpartum women who may be recovering from abdominal separation (diastasis recti).

12. Wear comfortable running clothes

Choose comfortable, breathable clothing that fits well and doesn’t restrict your movement. Postpartum bodies change, so invest in gear that makes you feel confident and supported while running. Look for moisture-wicking fabrics to keep you dry, and consider layers if you’re running in cooler weather. A good pair of running tights or shorts with a supportive waistband can make a huge difference in your comfort level, especially if you’re dealing with postpartum belly changes.

In cooler weather, layering is key. Start with a moisture-wicking base layer, add an insulating layer for warmth, and top it off with a windproof or waterproof jacket if needed. Postpartum, you may also want to invest in high-waisted leggings or shorts that offer gentle compression around your midsection. This can provide additional support and help you feel more secure, especially if you’re still adjusting to changes in your abdominal area. Ultimately, wearing clothes that make you feel good and perform well will boost your confidence and make your runs more enjoyable.

13. Consult with a healthcare professional

Before you start running postpartum, it’s a good idea to check in with your healthcare provider. They can assess your readiness and offer personalised advice to ensure you’re safely returning to your fitness routine. A professional can help identify any underlying issues, such as diastasis recti or symptoms of pelvic floor dysfunction, that need to be addressed before you begin running. This step is crucial to avoid long-term damage or setbacks in your postpartum recovery.

Additionally, a provider can evaluate your pelvic floor strength and function, as well as any joint or musculoskeletal concerns that might have arisen during pregnancy or childbirth. By addressing these issues early, you can develop a tailored plan that supports your return to running while minimising the risk of injury or setbacks. This proactive approach ensures that your postpartum fitness journey is both safe and effective.

14. Gradually increase your mileage and speed

Don’t expect to pick up where you left off before pregnancy. Start with short, manageable runs and gradually increase your mileage or speed as your strength and endurance return. This slow progression will help you avoid injury and keep you motivated. Postpartum, your connective tissues and muscles are still recovering, and pushing too hard too soon can lead to injuries like shin splints, stress fractures, or plantar fasciitis. A gradual increase allows your body to adapt to the physical demands of running again.

As your endurance and strength improve, you can slowly increase your running duration and intensity. For example, if you start with 10 minutes of running, you might add 2-5 minutes each week, depending on how your body feels. It’s also important to monitor your body’s response to increased mileage or speed—if you notice any signs of strain or discomfort, such as persistent soreness or pain in your joints, it’s a sign that you may need to scale back. Consistent, incremental progress is more sustainable and will lead to better long-term results.

15. Check your alignment and posture

Proper alignment and posture are crucial when returning to running postpartum. As you run, maintain an upright stance with relaxed shoulders and a neutral spine. This helps prevent strain on your joints and ensures a more efficient running form. Your body undergoes significant changes during pregnancy, including shifts in posture and alignment due to the added weight and altered centre of gravity. Correcting these changes postpartum is essential to prevent injury and improve running efficiency.

To ensure proper alignment, engage your core muscles by drawing your belly button towards your spine, which supports your lower back and stabilises your pelvis. Keep your shoulders down and back, avoiding the temptation to hunch forward. Your head should remain in line with your spine, and your gaze should be forward, not downward. Paying attention to these details will reduce the risk of joint strain, particularly in your knees, hips, and lower back. Regularly checking in with your posture during a run can also help you maintain efficient form and prevent fatigue.

16. Consider a postpartum running program

Following a structured postpartum running program can provide guidance and ensure a safe return to running. Programs designed specifically for postpartum women take into account their unique needs and recovery timelines, helping you gradually rebuild your fitness. A good program will include a mix of aerobic exercise, strength training, and rest days to help you progress safely onto high-impact exercise when you’re ready. Whether you’re 6 months postpartum or 12 months postpartum, a tailored running plan can help you achieve your fitness goals without risking injury.

By following a program, you can make sure you’re not doing too much too soon, which is a common mistake that leads to injury. Additionally, a well-designed program will include regular rest days, which are crucial for recovery and preventing overtraining. Whether you follow an online program, work with a coach, or join a postpartum running group, having a structured plan can keep you on track and motivated as you work towards your fitness goals.

FAQ

Can you run while breastfeeding?

Yes, you can run while breastfeeding, but there are a few considerations. To avoid discomfort, try running after feeding when your breasts are less full, and wear a supportive sports bra. Additionally, stay hydrated, as breastfeeding can increase your fluid needs.

How soon after giving birth can I start running?

It’s generally recommended to wait at least 6 to 8 weeks postpartum before starting to run. However, this can vary based on your delivery type and any complications you may have had. Always consult with your healthcare provider before starting.

Is it safe to run postpartum if I had a C-section?

Running after a C-section requires extra caution. It’s important to wait until your incision has fully healed and you’ve been cleared by your healthcare provider. Focus on core and pelvic floor strengthening exercises before resuming running.

Can running postpartum cause prolapse?

Running too soon postpartum or without proper pelvic floor strength can increase the risk of pelvic organ prolapse. It’s essential to build up your pelvic floor muscles and listen to your body to avoid this risk.

How can I tell if I’m ready to start running again?

Consider taking a postpartum running readiness test or consulting with a physical therapist to assess your readiness through physical therapy. Look out for signs of strength, stability, and the absence of pain or incontinence.

What is the best running plan for postpartum?

The best running plan for postpartum is one that gradually increases in intensity and is tailored to your fitness level and recovery stage. It should include a mix of running, walking, strength training, and rest days to ensure you build endurance safely.

Can walking or running help with postpartum weight loss?

Yes, walking and running can be a great way to support postpartum weight loss. Combined with a balanced diet, regular cardiovascular exercise like running helps burn calories and improves overall fitness.

How can I manage low energy levels when running postpartum?

Low energy levels are common postpartum due to the demands of new motherhood. Ensure you’re getting adequate rest, nutrition, and hydration. Start with short, manageable runs, and gradually increase as your energy levels improve.

Is running good for postpartum mental health?

Running can be beneficial for postpartum mental health. It releases endorphins, which can help improve mood and reduce symptoms of postpartum depression. Running also provides a valuable time-out for self-care.

What should I do if I experience pain while running postpartum?

If you experience pain while running postpartum, stop immediately and assess the discomfort. Common issues include pelvic pain, joint pain, or low back pain. Consult a healthcare provider or physical therapist to determine the cause and get appropriate treatment.

How ran I avoid common running injuries postpartum?

To avoid common running injuries postpartum, focus on proper form, start slowly, and incorporate strength training exercises to support your joints and muscles. Investing in good trainers and listening to your body are also key to preventing injuries.

Can you run postpartum if you have diastasis recti?

Running with diastasis recti requires caution. It’s important to work on closing the gap through specific core exercises before attempting high-impact activities like running. A physical therapist can guide you on safe exercises and determine when it’s appropriate to start running.

What are the benefits of running postpartum?

Running postpartum offers numerous benefits, including improved cardiovascular health, weight management, and enhanced mental well-being. It also provides an opportunity for alone time and helps in building strength and endurance.

How long should you wait to start running postpartum?

Waiting at least 6 to 8 weeks is generally recommended before starting to run postpartum, but this can vary. Listen to your body, ensure you’re healed, and consult with a healthcare provider to determine the right time for you.

What should you consider before running postpartum?

Before running postpartum, consider your overall health, energy levels, and whether you’ve regained sufficient core and pelvic floor strength. Also, think about practical aspects like your breastfeeding schedule and finding time to run in your new routine.

Final thoughts

Returning to running postpartum is a journey that requires patience, strength, and mindfulness. By focusing on your body’s needs, setting realistic goals, and following the tips in this guide, you can safely and enjoyably return to the physical activity you love.

*Collaborative feature post*