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When and How to Return to Running After Having a Baby: A 6-Step Guide from a Women’s Health Physio

Writer's picture: Anna Birch PhysioAnna Birch Physio

Women's legs pausing before starting walking or running

As a women's health Physio, one of the most common questions new mums ask is when and how to start running again after giving birth, and how to avoid issues like pelvic floor problems, leaking, or prolapse symptoms.


There’s no fixed timeline for when you’re ready to run, as recovery varies from person to person. However, recent guidelines recommend waiting at least 12 weeks before starting any impact exercise, including running, jumping, or skipping. This applies to both vaginal and C-section deliveries, as it allows time for tissue healing, ensuring the pelvic floor and surrounding structures recover before being exposed to the impact forces of running.


If you’re eager to return to running, it’s crucial to build up gradually to avoid musculoskeletal injuries and pelvic floor problems. Here’s a 6-step framework to guide your training:


  1. Initial Rest Period. In the first two weeks, rest is key. Try to stay off your feet as much as possible and get as much extra sleep as you can.


  2. Breathing, Reconnection & Engaging Core Muscles. When you feel ready, start diaphragmatic breathing to reconnect with your pelvic floor. Practice fully relaxing on the inhale and gently contracting on the exhale, gradually building up strength.


  3. Core & Bodyweight Exercises. Strengthen your core, hips, and legs to prepare for running. Begin with mat-based core exercises, then add bodyweight lower body exercises. Full-body circuits are also great for building strength and improving cardiovascular fitness.


  4. Gradually Add Weights. As you progress, add weights to your workouts. Your body will adapt, and non-weighted exercises will become easier.


  5. Impact Training (not recommended before 12 weeks postpartum). Jumping and hopping exercises are crucial for preparing your joints, muscles, tendons, and pelvic floor for the forces involved in running. This step is often overlooked but is vital if you're experiencing any pelvic floor symptoms, like leaking.


  6. Gradual Build-up to Running. Start running gradually with programs like Couch to 5K or a walk-run routine on a treadmill. Gradual progression reduces the risk of injury.


If you’re uncertain about how to approach this or are experiencing symptoms like back pain, pelvic pain, leaking, or heaviness, it’s a good idea to consult a pelvic health physio such as Anna (Anna Birch Physio, Bury St Edmunds). You will be individually assessed and provided with tailored asvice and a plan for your journey back to running.

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