Postpartum Running Tips for Moms: How to Safely Return to Running
Introduction
Becoming a mom is an incredible journey, but if running has always been part of your life, you’re probably eager to lace up those shoes again. However, jumping back into your old routine after childbirth can put your body at risk if done too soon. These postpartum running tips for moms will help you return safely, rebuild strength, and find joy in running while balancing the demands of motherhood.
Why Postpartum Running Requires a Different Approach
Your body undergoes major changes during pregnancy and childbirth. Ligaments loosen, core and pelvic floor muscles weaken, and hormone fluctuations impact recovery. According to the American College of Obstetricians and Gynecologists (ACOG), most women should wait at least 4–6 weeks before resuming exercise, and even longer for high-impact activities like running.
Step 1: Get Medical Clearance First
Before you hit the pavement, schedule a postpartum checkup with your doctor or midwife. They’ll assess your healing progress and check for conditions like diastasis recti (abdominal separation) or pelvic floor dysfunction. Never skip this step—it’s essential for avoiding injuries.
Step 2: Rebuild Your Core and Pelvic Floor
Running places significant stress on your core and pelvic floor. Begin with low-impact exercises like pelvic tilts, glute bridges, and gentle core activation drills. Consider working with a pelvic health physical therapist for personalized guidance. For more exercises, visit Pelvic Guru.
Step 3: Start Slow and Gradual
Your first run back should feel like a jog-walk session. Begin with 1–2 minutes of running followed by 2–3 minutes of walking. Gradually increase the running intervals as your stamina improves. Aim for three short sessions per week rather than daily runs to avoid overtraining.
Step 4: Choose the Right Gear
A supportive sports bra is non-negotiable during postpartum recovery. Invest in high-impact bras designed for nursing moms if you’re breastfeeding. Well-cushioned running shoes are also crucial to absorb impact and reduce stress on your joints. Check out recommendations on Runner’s World.
Step 5: Listen to Your Body
Warning signs like pain, pelvic pressure, leaking urine, or prolonged fatigue indicate you need to slow down. Rest is just as important as running when rebuilding strength. Don’t hesitate to scale back or take a few days off if your body needs it.
Additional Tips for Postpartum Runners
- Hydrate and Fuel: If breastfeeding, increase your calorie and fluid intake to maintain energy and milk supply.
- Warm Up and Cool Down: Gentle stretches before and after running reduce stiffness and aid recovery.
- Be Patient: It may take several months to regain your pre-pregnancy pace—and that’s okay!
When to Seek Professional Help
If you experience severe pain, urinary incontinence, or signs of pelvic organ prolapse, consult your doctor or a women’s health physical therapist immediately. Early intervention can prevent long-term complications.
Sample Postpartum Running Plan
- Week 1: Walk 20–30 minutes, 3 times a week.
- Week 2: Jog 1 minute, walk 3 minutes (repeat for 20 minutes).
- Week 3: Jog 2 minutes, walk 2 minutes (repeat for 20–25 minutes).
- Week 4: Gradually increase jog intervals until you can run 15 minutes continuously.
Conclusion
Returning to running after childbirth requires patience, consistency, and self-compassion. By following these postpartum running tips, you’ll build a strong foundation, prevent injuries, and rediscover the joy of running while embracing your new role as a mom. Remember—your comeback is not a race; it’s a journey.
Read next: The Best Running Shoes for Moms in 2025 – Comfort Meets Performance