Key Takeaways
- There is no universal timeline for returning to running after giving birth. Every body is different
- Readiness depends on pelvic floor function, core, hip and glute strength, ankle stability, cardiovascular endurance and generally how your body responds to exercise
- Walk-run intervals and gradual progression are important
- It is common to feel frustrated as you recover after giving birth. You are not alone!
For many, running is more than exercise. It is a form of stress relief, moving meditation and a daily ritual. It makes sense that one of the most common questions doctors hear from postpartum patients is:So, when can I start running again?”
The truth is, returning to running after giving birth isn’t about ticking off a certain number of weeks or months. What matters is whether your body has regained the strength, coordination and impact tolerance needed to continue running safely.
This article is the clear framework you need to assess whether you’re ready to lace up your shoes and hit the pavement.
So, when can I start running again?
There is no set and absolute time when someone can start running again postpartum. Expert guidelines and opinions have varied over the years. We don’t even have a clear idea of what the “average” time it takes for someone to return to running after giving birth is. Some research points out that 12 weeks postpartum is the average age at which most recreational runners return to running. Based on actual research, the best agreement What we have heard from experts in this field is that no one should go running again until at least 3 weeks after delivery, but when exactly can vary greatly depending on many individual factors.
What determines willingness to run after pregnancy?
The short answer is that it depends your bodynot the number of weeks since you gave birth.
According to APTA Pregnancy and Postpartum Special Interest GroupRunning is a high-impact activity that places significant demands on the pelvic floor, core, hips and connective tissue. Since these systems undergo major changes during pregnancy and birth, each unique body must be assessed for strength, control, and symptom response rather than on a universal timeline.
Many people will not be ready to run six weeks after giving birth, even if they feel energetic. Depending on factors such as birth experience, amount and type of exercise during pregnancy, sleep patterns, nutritional needs, previous injuries, or pelvic floor symptoms, everyone’s timeline is different.
Before running feels safe again, it is imperative to heal, strengthen and stabilize the pelvic floor, deep core and calves as a foundation.
What needs attention before running again?
During pregnancy, the pelvic floor, a group of muscles at the base of the pelvis that supports the bladder, intestines and uterus, lengthens and adapts to support a growing baby. During active labor, the pelvic floor muscles stretch to about 3 times their normal length during vaginal deliveryand can result in weakness, prolapse of the pelvic organsand injuries such as muscle tears.
Running creates repetitive forces through the pelvis, which places strain on the pelvic floor tissue and can strain the pelvic floor. If the body cannot properly absorb these forces due to destabilization and weakness caused by pregnancy and childbirth, these forces can reach the pelvic floor and symptoms may occur.
Common signs that the pelvic floor may need a little more attention include leakage of urine, pressure or heaviness in the pelvis, pain or discomfort during or after an impact.
How do the core and hips play a role?
The pelvic floor does not work alone. It works along your abdominal wall (which includes four muscle layers: the rectus abdominis, the external obliques, the internal obliques, and the transversus abdominis), the breathing diaphragm, the glutes, and the hips.
Although research in this area is still lacking, expert doctors agree that weakness or poor coordination in the core and hips can worsen pain when returning to running and worsen symptoms. The risk factors for pain in runners after childbirth were muscle imbalance, poor pelvic control, too much and too early, life stressors, pain during pregnancy and pelvic floor trauma. Other research found that hip abductor and adductor strength specifically decreases in postpartum runners. This is why rehabilitation should focus on strengthening the core, hips, glutes, calves and surrounding muscles rather than isolated exercises or cardio.
Just like undergoing surgery, sustaining an injury, or experiencing a significant change in your body, postpartum recovery is a phased approach that takes time and patience.
Is my body ready to run?
The American Physical Therapy Association (APTA) The Pelvic Health section outlines a six-stage, symptom-driven progression so you can safely return to running. These phases are designed to gradually rebuild pelvic floor function, core strength and lower body capacity before formal strength and skills testing for return to running.
Rebecca Segraves, an Origin clinician, was part of APTA’s special interest group and helped develop this approach. Each of the six phases includes exercises aimed at improving pelvic floor function, willingness to exercise, cardiovascular endurance and strength.
If you can complete the exercises during all phases without pain, bladder leakage, compensation, or other symptoms, you have the baseline strength needed to return to running.
In this context, “compensation” means using other muscles or movement patterns to complete a task when the target muscles are not strong or coordinated enough to do so. For example, arch your lower back to lift your hips during a single-leg bridge. A pelvic floor therapist can help you evaluate your movements to determine any compensations you may be exhibiting.
For a clinician-led demonstration of these evidence-based tests, Origin PTA Erica Hemingway walks through the tests in this quick guide Instagram video!
When returning to an activity, it is important to consider any pain or symptoms that may suddenly occur when you return to activity. Also remember that this is true guidelines and no strict testing. Some people may be able to return to running without being able to complete all of these tests, and some people may pass these tests with flying colors and still experience problems when they return to running.
At Origin, our doctors will work with you to assess your unique body, birth experience, and symptom history to determine the safest progression.
How can you start running again slowly?
1. Start slower than you expect
When cleared to run, most doctors recommend intermittent walking and running rather than continuous running. This allows tissues to gradually adapt to the impact.
For example, you can alternate one minute of running with two minutes of walking, for a total of 15 to 20 minutes. Progress happens over weeks, not days. There is no set or standard interval template for walking and running for returning to running after delivery, as many factors can influence what You specifically needed.
However, you should not experience any symptoms of pain, heaviness or leakage before moving to the next level. It is important to take 48 hours of rest between running tests and avoid alternating too many factors at once. Factors may include terrain, mileage, time, shoes, stroller use, and walking surface (trails vs. roads).
A doctor can help you create an individualized progression plan for walking and running based on your timeline and symptoms.
2. Keep strength training
Returning to running doesn’t mean the strength work stops. Continuous exercises for the pelvic floor, core, glutes and calves, along with the rest of your muscles, help build resilience, reduce the risk of injury and improve your running game.
Progressive loading, or gradually adding reps and weight during strength training, followed by 2-3 minutes of rest after each strength set are important for building stable endurance, rather than reverting to your pre-pregnancy training regimen.
3. Monitor symptoms closely
Your body gives feedback. Signs that you need to pause or scale back include leaking, heaviness in the pelvis, aching, or persistent pain.
These symptoms do not mean you have failed. They mean your body needs more support or time to adapt. The onset or recurrence of symptoms could even warrant more personalized care. Origin physicians specialize in the return to exercise after childbirth and understand that readiness is individual.
Why returning to fitness after giving birth can be emotional
When you start running again, you may feel different or disconnected from your body. Maybe you compare yourself to the recovery of others, or worry that slowing down means you’ll fall behind.
When things feel different than they did before pregnancy, frustration, sadness, or impatience may surface.
These feelings are completely normal and valid.
Remember that postpartum recovery is not linear and it takes time to rebuild strength. Honoring your healing body now supports the ability to move freely later with confidence and long-term health in mind.
You are not alone! There are many organizations that specialize in providing mental health care to new parents. We love Mavida Health And Seven Starlings!
Need personalized postpartum support?
If you’re wondering if your body is ready for running or how to safely build strength, the doctors at Origin have your back. Book a visit to receive individualized, evidence-based guidance that meets you wherever you are.
Sources:
American College of Obstetricians and Gynecologists. “Physical Activity and Exercise During Pregnancy and the Postpartum Period.” Advice from the ACOG committeeNo. 804, 2020.
American Physical Therapy Association, Pregnancy and Postpartum Special Interest Group. Postpartum return to physical therapist running program. APTA, 2023.
Bérubé, Marie-Ève and Linda McLean. “The acute effects of running on pelvic floor morphology and function in runners with and without running-induced urinary incontinence.” International Urogynecology Journal, vol. 35, no. 1, 2023, pp. 127-138, PMC, www.ncbi.nlm.nih.gov/pmc/articles/PMC10811036/
Christopher, Shefali Mathur, et al. “Biomechanical and Musculoskeletal Differences between Postpartum Runners and Nulliparous Controls.” Journal of Women’s Health Physical Therapyfull. 46, no. January 1–March 2022, pp. 11–17, https://doi.org/10.1097/JWH.0000000000000226
Christopher, Shefali M et al. “Common Musculoskeletal Disabilities in Postpartum Runners: An International Delphi Study.” Archive of physiotherapy vol. 10 19. October 26, 2020, doi:10.1186/s40945-020-00090-y
Donnelly, Gregory M., et al. “Rehabilitation of the Postpartum Runner: A Four-Phase Approach.” Journal of Women’s Health Physical Therapyfull. 46, no. 2, 2022, pp. 79–89.
Tenforde, Adam S., et al. “Musculoskeletal Considerations for the Postpartum Runner.” Sports medicine2022.
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