How to Return to Running Postpartum

Historically, there haven’t been many guidelines to help new moms return to running postpartum.

In March of 2019, three physiotherapists in the UK published the first such guidelines¹ — and the research and guidance has continued to grow from there.

These guidelines connect pelvic health signs/symptoms to the musculoskeletal and mechanical components of running. They use currently available pelvic health research outcomes in order to create individualized return to running postpartum programs.

How to return to running postpartum

Whether you’re aiming for a casual 3-mile jog or a competitive marathon, it’s important to restart running safely and gradually. Sports medicine professionals emphasize the significance of a structured running program — this applies to both casual runners and competitive athletes.

After childbirth, your abdominal wall and pelvic floor muscles are stretched and weaker, and may even be injured. High-impact exercise dramatically increases pressure in your abdomen and demands on your pelvic floor. Returning to high-impact sports too soon can lead to pelvic organ prolapse, urinary incontinence, sexual dysfunction, and pain.

Your postpartum return to running may take time

Your postpartum recovery may take time. Whether you were active every day before giving birth or new to exercise, start by allowing your tissues time to heal with a period of “relative” rest. This means you may have to modify or reduce how much exercise you do for a while.

Even if you receive the “all clear” at your 6-week checkup, that doesn’t mean your tissues are fully healed or ready for impact activity. The first 3 months postpartum is ideal for rest, gentle core strengthening, breathwork and posture practice.² This is also a perfect time to consult with a pelvic floor physical therapist — even if you don’t have symptoms — to prevent issues and lay the foundation for a safe return to running postpartum.³ Incorporating strength training, including calf raises and single-leg exercises, can be especially helpful. Taking just 15 minutes a day for these small exercises can make a big difference in your recovery.

Return to running postpartum: What the research says

Reading dense scientific studies is not how most mothers with a newborn want to spend their time. So, here’s a quick summary of this latest research.

Pelvic floor therapy postpartum

All new moms can benefit from a pelvic floor physical therapy check-up within the first 6 weeks postpartum. But this is especially important before returning to running.³ Early assessment helps prevent and manage pelvic organ prolapse, urinary incontinence, and other pelvic floor issues.

Symptoms to watch for

Your pelvic health physical therapist can check for pelvic floor issues, but knowledge is power. Here are a few signs, symptoms, and risk factors of pelvic floor dysfunction to be aware of when returning to running postpartum:

• Leaking urine or feces
• Difficulty pooping
• Painful sex
• Pelvic or low back pain
• Heaviness, pressure, or bulging in the low pelvis
• Increased bleeding or pain

When can you start running postpartum?

Once you are cleared for exercise, you can begin with walking, walking/running intervals, and low-impact aerobic exercises like cycling, swimming, or the elliptical. You should be able to walk 30 minutes without symptoms before you try running. 

In the first 12 weeks, train and strengthen your pelvic floor muscles and core.² Then, start running gradually no earlier than 12 weeks postpartum, and only if you have no symptoms of pelvic floor dysfunction. Wait at least 12 weeks before you return to running and add high impact exercise.

Here’s a rough idea of what your return-to-running timeline might look like:

Phase	Timeline	Focus	Key considerations
Return to low-intensity exercise	6–8 weeks postpartum	Gentle rehab, low-impact exercise, target specific dysfunctions	OB clearance required Focus on pelvic floor, core, walking Monitor fatigue Cesarean: Scar sensitivity, slow core recovery Vaginal: Pelvic floor recovery, monitor for incontinence/prolapse
Return to running	About 12 weeks postpartum	Gradual reintroduction of running or higher-impact activity	Continue building strength, endurance, pelvic floor function Stop if symptoms occur Adjust for birth type recovery
Return to performance	When ready (variable)	Full rebuild to pre-pregnancy or higher fitness	Only if symptom-free Guidance from pelvic floor PT Increase intensity safely

How to start running again

Gradually return to running by focusing first on volume before intensity. Increase your distance and frequency before tackling sprints or trail running.

It will also help to cross-train, take extra recovery, and get plenty of rest to prevent injury and support your continued postpartum recovery. And continue working with a pelvic floor physical therapist for guidance tailored to your needs.

Gradually progress with walking

Walking is a simple but helpful way to prepare your body for running. Start every other day, gradually increasing how long you walk from 10 to 30 minutes. Begin on flat surfaces, then incorporate gentle inclines and declines. The goal is to walk 30 minutes without symptoms before starting running.

Are you ready to run postpartum?

Here’s a checklist to see if your body might be ready for the first run.³ You should be able to do the following without any symptoms:

• Walk 30 minutes
• Balance on one leg for 10 seconds (both sides)
• Do a single-leg squat⁵ 10 times each side
• Jog in place for 1 minute
• Hop on one leg, in place, 10 times (both sides)
• Forward bound⁶ exercise 10 times
• Running man exercise⁷ 10 times on each side

Return to run postpartum tips

Even if you’ve hit all the standards, and feel strong and ready, there are some things you can do to help make your run even more comfortable:

• If you’re breastfeeding, pump or nurse before running.
• Wear a supportive bra (you can even layer two for extra support!), comfortable clothing, and high-waisted options if you had a C-section.
• Your feet can change postpartum, so consider getting new running shoes or insoles before you start.
• If you’re taking a stroller, you may need to wait a bit longer. Wait 6 to 9 months, use a stroller designed for running, and work on shoulder stability first.

Earlier on, avoid uphill or downhill running if you can. This can change everything from your running posture and stride, to your muscle function and impact on your joints and pelvic floor. Focus on building strength in your pelvic floor, core, and hip muscles first.

Ease your postpartum body back into running with the V-Hive!

The V-Hive postpartum workout program is specifically designed to rebuild your pelvic floor and core strength after birth for return to exercise. Gradually adding activities to build strength and endurance can help prevent injuries. It can also boost your confidence as you ease back into running. Remember, taking it slow and steady is the best approach to long-term success. 

Get your pelvic floor ready to run!

References

1. Goom, T., et al., (2019). Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population.
2. Christopher S.M., et al., (2024). Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. Br J Sports Med.
3. Woodroffe L., et al., (2025). Return to Running for Postpartum Elite and Subelite Athletes. Sports Health.