Are you itching to lace up your running shoes and hit the pavement again after having a baby? You’re not alone! Many postpartum moms are eager to return to running postpartum, but the journey back can feel overwhelming. How do you start safely? What’s the best way to avoid injury?
The good news: this guide has you covered. After reading, you’ll feel empowered with a step-by-step plan to return to running postpartum with confidence, setting you up for long-term success. Plus, I’ll share free postpartum workouts tailored for each recovery phase—so you’re fully supported every step of the way.
Let’s dive in!
The Postpartum Recovery Timeline: Why Patience Pays Off
Have you ever wondered why so many women experience setbacks when returning to running postpartum? A lot of women start too soon without building a proper foundation first. Your body undergoes incredible changes during pregnancy and birth. The postpartum period is your chance to rebuild a solid foundation.
Here’s a quick breakdown of what to expect:
- Phase 1: Reconnect and Mobility Focus on rest, healing, and gentle movements like breathing exercises, mobility work, and short walks. For more ideas on good exercises to perform in this phase check out my blog post on 6 exercises to do in the first 6 weeks postpartum.
- Phase 2: Initiate Strengthening Gradually build strength in your pelvic floor, core, glutes, and hips. Consistency and proper form are key.
- Phase 3: Get Strong Progress your strengthening by adding resistance or more challenging movements. Prioritize quality, consistency, and listening to your body.
- Phase 4: Introduce Impact Begin adding light impact activities and focus on single-leg strengthening. These build the stability needed for running and other high-impact activities.
Pro Tip: Healing isn’t linear—listen to your body and progress at your own pace. Get my free postpartum workouts for exercises tailored to each phase of recovery.
Assessing Readiness: How to Know You’re Ready to Run
Running postpartum isn’t about a specific timeline—it’s about how your body feels and functions. So, how do you know when you’re ready? Here are some key movement benchmarks:
- Walk for 30 Minutes Ensure you can walk comfortably for this duration without pain or fatigue.
- Single-Leg Squat Perform 10 reps on each side. Look for balance and control, avoiding knee collapse or hip dropping. A partial squat counts as long as you can control the movement.
- Single-Leg Calf Raise Complete 10 repetitions per side without balance issues. Light wall support is okay.
- Jog in Place Sustain a light jog for one minute without pain or discomfort.
- Forward Bounds Jump forward off two legs and land softly on two legs, repeating 10 times. Aim for balance and control.
- Single-Leg Hop Hop on one leg 10 times per side without losing balance or noticing instability.
- Single-Leg Balance Stand on one leg for at least 10 seconds without touching the opposite leg for support.
Important: Return to running is not advisable before 3 months postpartum. Delay further if you experience symptoms like pain, pressure, or incontinence.
If you can meet these benchmarks symptom-free and are over 3 months postpartum, you’re ready to run!
The Return-to-Run Plan: Step-by-Step Progression
Phase 1: Walk/Run Intervals
Start with a mix of walking and running to ease back into the rhythm:
- Run for 1-2 minutes, followed by 3-4 minutes of walking.
- Repeat for 20-30 minutes.
- Gradually increase the running intervals while reducing walking breaks over several weeks.
Phase 2: Build Mileage Gradually
Avoid overloading your body by following these tips:
- Stick to the 10% rule: Increase weekly mileage by no more than 10%.
- Run on flat, even surfaces to minimize strain.
- Focus on building volume before introducing higher-intensity runs.
Phase 3: Increase Intensity
Once you’re running consistently for at least 2 miles, begin adding variety:
- Incorporate hills or short bursts of faster running.
- Watch for mild soreness (0-3/10 on a pain scale), but avoid excessive discomfort that lasts several days.
Stroller Running Tip: Ensure your stroller is designed for running and adjust your mechanics to compensate for the added effort.
Common Pitfalls and How to Avoid Them
Rushing back into running can lead to setbacks. Here are common mistakes to watch for:
Mistake 1: Rushing the Process
Returning too quickly can cause injuries like shin splints, knee pain, or pelvic floor dysfunction. Stick to a gradual plan.
Mistake 2: Ignoring Warning Signs
Pain, leaking, or pelvic pressure are signs to scale back and reassess your readiness.
Mistake 3: Skipping Strength Work
Running is a high-impact single leg activity, and strong muscles protect you from injury. Even short, consistent strength sessions can make a difference. Get my free postpartum workouts to get started today.
Empowered and Ready to Run
Returning to running postpartum is an exciting milestone, but it requires patience, planning, and the right support. By following this guide, you’ll be equipped to return safely, build strength, and enjoy every mile—on your terms.
Remember, the goal isn’t just to run again; it’s to run strong and confidently, free from pain or symptoms. Get my free postpartum workouts to support your journey, and check out my full 12-level postpartum strengthening program designed to help you get back to doing all the activities you love.
Let’s make this journey together—starting today!
