Postpartum Running Tips: Safely Return to Running After Childbirth
These postpartum running tips are designed to help moms return to fitness safely and confidently after childbirth. Whether you had a vaginal delivery or cesarean section, it’s essential to honor your healing process and ease into physical activity with care. Here’s how to do it right.
When Is It Safe to Start Running Again?
Most healthcare providers recommend waiting at least 6 weeks postpartum before returning to exercise. However, running is a high-impact activity that requires strong pelvic floor and core stability. Pelvic floor therapy may be beneficial before resuming high-impact workouts. Always consult your provider for clearance.
Focus on Recovery First
- Pelvic Floor Work: Start daily Kegels and breathing exercises immediately postpartum.
- Core Stability: Gentle movements like heel slides, glute bridges, and abdominal breathing restore core function.
- Walking: The best starting point. Gradually increase time and pace before jogging.
Signs You’re Not Ready Yet
If you notice symptoms like urinary leakage, pelvic pain, or abdominal coning, pause and speak with a pelvic health physical therapist. These signals mean your body needs more time and support.
Postpartum Running Gear Essentials
- High-support sports bra (nursing-friendly if breastfeeding)
- Cushioned, supportive running shoes
- Compression leggings or shorts for added core support
Sample Week 1 Return-to-Run Plan
- Day 1: 25-minute walk
- Day 2: Walk 4 min, jog 1 min x 4
- Day 3: Rest or gentle stretching
- Day 4: Walk 3 min, jog 2 min x 3
- Day 5: Walk and light bodyweight exercises
- Day 6: Repeat Day 2
- Day 7: Rest
Tips for Staying Safe and Motivated
- Use a running stroller only when your baby is at least 6 months old and has strong head control.
- Hydrate well, especially if you’re breastfeeding.
- Fuel your body with protein-rich snacks and balanced meals.
- Celebrate progress—your pace doesn’t define your strength.
Connect with a Postpartum Running Community
Running postpartum can feel isolating—but it doesn’t have to be. Online groups, forums, and apps like Strava can connect you with moms sharing similar goals. Our Running for Busy Moms post has more ideas for staying consistent and supported.
Helpful Resources
Final Thoughts
These postpartum running tips are not about racing back to your pre-baby pace—they’re about reclaiming strength and honoring where you are today. Be patient. Be consistent. Trust your body’s timeline. You’ve got this, mama.
Disclaimer: This content is informational and not a substitute for medical advice. Always consult your healthcare provider before resuming postpartum fitness.
Published on: June 03, 2025