Your Guide to Running Postpartum: How to Come Back Stronger
You grew a human. Now let's help you find your stride again — gently, safely, and with zero guilt.
Introduction
Returning to run postpartum may feel overwhelming (and scary if you have symptoms) but it doesn’t have to be with the right guidance. You aren’t alone, you won’t break anything, and your symptoms can go away while you still run. It just takes some patience and some guidance.
I am Dr. Kaylee, and I own The HOPE Doctors. It began in 2018 with you in mind - keeping you active and moving forward with the sport or things you love.
When Is It Safe to Return to Running?
Everyone is so different. There needs to be different considerations for those who have never ran, for those who had a cesarean, or a traumatic experience during birth, your strength and endurance matter as well.
Most experts mention to wait until 12 weeks postpartum (not at your 6 week check up) - and honestly - it is different for everyone. I’ve walked with clients to return earlier, and walked with them later.
Your OB or midwife are NOT the experts in pelvic therapy or pelvic health - I HIGHLY recommend you see a Pelvic Therapist (PT specifically) in order to get a true clearance to run. We have expertise that specifies what strengths and endurances you have or need to work with. We then take you through a clearance protocol.
Even if you had a cesarean, there are different strength exercises you need. You will have less core strength and more of a struggle with engaging the lower core. This means your pelvis needs more stability and low back needs more endurance training in order to make running efficient.
Cleared for exercise doesn’t mean cleared for running. Running is a different workout - and a different protocol. There are different specifics we need to check with running because running is specifically a SINGLE LEG stability and strength.
Before you lace up, check in with a pelvic floor physio — it's one of the best investments you can make in your postpartum recovery!
Understanding Your Pelvic Floor
Here are a few general specific pieces of information for your pelvic floor:
The pelvic floor includes the muscles between your legs, reproductive organs, and all the surrounding things (I challenge that also includes the diaphragm, back, and core etc) It’s job is to prevent incontinence and helps to support the organs and function of the bowels and bladder.
Specifically with running, we want your pelvic floor to act like a trampoline, not just strength.
Pregnancy and childbirth can increase stretch of the tissue, decrease pressure management, and can contribute issues if not cared for specifically. Running after pregnancy and childbirth requires more specific training than running in general.
Weak or dysfunctional pelvic floor function can increase risk of incontinence, risk of pelvic organ prolapse, back pain, hip pain or other things that could make running really uncomfortable.
In order to start with rehab postpartum before returning to run - you want to see a pelvic floor therapist (one who is educated in running specifically). From there, they (or me - even better!) will do an advanced and thorough evaluation. This SHOULD include posture, running analysis, core strength, pelvic floor function and more.
Pelvic floor issues are nothing to be embarrassed about - symptoms are just data, not a sign of being broken.
Signs You Might Not Be Ready Yet
Some signs and symptoms that mean you may not be ready yet:
Leaking urine when running, jumping, or coughing
Pelvic heaviness or a feeling of prolapse
Pelvic or lower back pain during or after activity
Diastasis recti that hasn't been addressed
If you experience any of these, it doesn't mean you'll never run again — it just means your body is asking for a little more support first. Reach out to a women's health physio.
A Gradual Return-to-Run Plan
Here is an EXAMPLE framework for your return to run:
Weeks 1–6 Postpartum: Rest & Restore Focus on rest, gentle breathing exercises, and reconnecting with your body.
Weeks 6–12: Gentle Movement Walking, posture work, and pelvic floor rehab. Gradually increase walking duration.
Weeks 12+: Return-to-Run Assessment Pass the return-to-run criteria (this will be from your pelvic therapist) before starting a run/walk program.
The Run/Walk Program (Example)
Week 1: 1 min run / 2 min walk × 8 (20 min total)
Week 2: 2 min run / 2 min walk × 6 (24 min total)
Week 3: 3 min run / 1 min walk × 6 (24 min total)
And so on, progressing as your body feels ready
You also want to have 2-3 days of STRENGTH training focusing on hamstring, glute, core, mid back, and foot function.
You want to customize this program specifically for you and what works for you.
Mindset & Body Image Postpartum
Some important things to consider:
Letting go of comparing yourself to your pre-pregnancy running self
Celebrating small wins and progress over pace or distance
The mental health benefits of running postpartum (stress relief, identity, community)
Being patient with your body and the non-linear nature of recovery
Running as an act of self-care, not punishment
Your body did something extraordinary. Give it the grace and time it deserves.
Watch: Returning to Run Postpartum - How to Do It Safely
I go much deeper into all of this in my YouTube video below. Give it a watch — I promise it's worth your time!
In this video I’m discussing all the factors to consider when getting ready to run postpartum. I discuss timeline, preparation, and more.
Want a Complete Roadmap? Grab Your Free eBook!
If you're ready to take the guesswork out of your postpartum return to running, I've put everything together in one place — completely free.
📖 Download Your Free eBook: [eBook Title Here]
Inside, you'll find:
How to know if returning to run right now is right for you
Understanding safety
Form and Technique essentials
This FREE ebook was created after I’ve served THOUSANDS in their returning to run experience. There IS an option to purchase the FULL version vs the free version, where everything is much more specific.
Final Thoughts
You’re doing amazing. You’re in the right place. You CAN return to running postpartum- your body deserves guidance and an expert to help you figure out the specific program for you.
This post is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before returning to exercise postpartum.
