The Ultimate Postnatal Running Guide
Returning to running after having a baby is an exciting milestone, but it’s also a journey that requires patience, care, and a strategic approach. Your body has been through huge changes, and as a new mum, it can feel overwhelming to find the time, energy, and confidence to get back to running.
The good news? With the right approach, you can return to running safely and feel stronger than ever.
This guide will help you understand when to start, rebuild strength, and ease back into running—while balancing the demands of motherhood.
When Can You Start Running After Pregnancy?
The general recommendation is to wait at least 12 weeks postpartum before resuming running. However, every recovery journey is unique, and your timeline may vary based on:
✔ Your birth experience (vaginal or C-section)
✔ Pelvic floor symptoms (e.g. incontinence, heaviness)
✔ Core and pelvic stability
✔ Overall recovery progress
Always consult a women’s health physiotherapist before returning to running to assess your readiness and prevent long-term issues.
Signs You’re Ready to Start Running
You may be ready to return to running if you:
✅ Have no urinary or faecal incontinence
✅ Can walk 30+ minutes pain-free
✅ Have no pelvic or lower back pain during daily activities
✅ Experience no vaginal heaviness, dragging, or bulging
✅ Have been cleared by a healthcare professional
💡 If you experience any of these symptoms, stop and seek professional advice before continuing.
The First 12 Weeks: Building a Strong Foundation
Postnatal recovery is not just about time—it’s about what you do during that time. The first 12 weeks set the stage for a safe return to running.
Weeks 0–2: Rest and Gentle Movement
✔ Prioritise rest and sleep (as much as possible!)
✔ Go for short, gentle walks
✔ Start pelvic floor exercises to rebuild strength
How to Perform Pelvic Floor Exercises:
Sit comfortably and imagine stopping the flow of urine
Hold for 1 second, then release
Gradually increase to 10-second holds
Repeat 10 times, twice daily
Weeks 2–4: Mobility & Core Activation
You may feel more mobile and ready to add gentle movement.
✔ Start pelvic tilts and deep core activation exercises
✔ Introduce light mobility work (e.g. cat-cow, seated hip openers)
✔ Continue daily pelvic floor work
Weeks 4–6: Strength & Low-Impact Cardio
This is when you start building strength for running.
✔ Bodyweight strength exercises:
Glute bridges
Bodyweight squats
Wall sits
✔ Low-impact cardio:
Walking (increase pace and duration)
Stationary cycling
Swimming (if cleared)
💡 Strength and core stability are key—don’t rush back into running too soon.
Weeks 6–8: Postnatal Check & Strength Progression
At your 6–8 week check-up, discuss your recovery and any concerns with a women’s health physio. If you’re symptom-free, progress your strength and cardio training.
Key Strength Exercises:
✔ Step-ups (to build single-leg strength)
✔ Lunges (to improve balance and coordination)
✔ Dead bugs & side planks (to re-engage deep core muscles)
Watch for warning signs:
❌ Urinary leakage
❌ Pelvic pain or pressure
❌ Lower back pain
Weeks 8–12: Building Running Readiness
By now, you should feel stronger and more confident in movement. Before returning to running, test your readiness by performing:
✔ 20 single-leg calf raises (per leg)
✔ 10 single-leg squats (per leg)
✔ Holding a plank for 1 minute
💡 If these exercises feel stable and pain-free, you’re ready to start a structured return-to-run plan!
How to Return to Running Safely
A run-walk programme is the safest way to ease back into running without overloading your body.
Example Return-to-Run Plan:
Week 1: 1-minute run, 2-minute walk (repeat 5x)
Week 2: 2-minute run, 2-minute walk (repeat 6x)
Week 3: 3-minute run, 1-minute walk (repeat 6x)
Gradually increase running time while reducing walking breaks over several weeks. Listen to your body and take extra rest days when needed.
Top Tips for Postnatal Runners
1. Listen to Your Body
Your body has been through an incredible transformation—progress at your own pace. If something doesn’t feel right, slow down or take a break.
2. Stay Consistent, But Flexible
Small, frequent sessions will help rebuild fitness without overwhelming your body. Some days, a walk or core session is enough—and that’s okay!
3. Keep Prioritising Pelvic Floor Work
Pelvic floor strength is essential for long-term running health. Continue daily pelvic floor exercises to maintain strength and support.
4. Fuel Your Recovery
Nutrition plays a huge role in postpartum recovery. Focus on:
✔ Protein-rich meals (to support muscle repair)
✔ Healthy fats (to regulate hormones)
✔ Hydration (to replenish lost fluids)
5. Involve Your Baby
If time is tight, running with a jogging buggy can help you stay consistent while spending time with your baby.
💡 Make sure your baby is at least 6 months old and your buggy is designed for running.
Common Postnatal Running Challenges & How to Overcome Them
1. Struggling to Find Time?
✔ Fit in 10–15 min sessions during naps or early mornings
✔ Plan runs when your partner or family can help with childcare
2. Low Energy?
✔ On low-energy days, opt for yoga, Pilates, or walking
✔ Don’t feel guilty about rest—recovery is part of progress
How Pretty Strong Coaching Can Help
At Pretty Strong Coaching, I help new mums return to running safely with personalised, structured training.
✔ Postnatal Training Plans → Customised to your recovery timeline
✔ Nutrition Guidance → Practical advice to fuel your workouts & recovery
✔ Community Support → Join like-minded women who understand your journey
Ready to return to running with confidence?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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