Returning to running safely post pregnancy

After having a baby, it can be very tempting to jump straight back into running. And I get it - for a good chunk of your pregnancy you’ve probably not been able to run as much as you’d like, and you’ve likely watched your running pals out there ticking off kilometres, while you counted down the days until bub was earthside and you could join them again. The good news is that you will join them again… soon.

Changes in pregnancy and postpartum

During pregnancy, your pelvic floor muscles work incredibly hard to support the increasing weight of your growing baby. This important sling of muscles sits inside your pelvis and helps with bladder and bowel control, supports your pelvic organs (bladder, uterus and rectum), and contributes to pelvic stability. By the time your baby arrives, this group of muscles is more than ready for some R&R.

Why bounce back culture isn’t helping

In a world where bounce back culture is unfortunately still alive and well, it can feel like you’re somehow falling behind if you’re not lacing up your shoes at the six week mark. As a women’s health physiotherapist, I can assure you that you are absolutely not behind - and that most pelvic floor physios wouldn’t recommend heading out the door for a run until at least 12–16 weeks postpartum. This applies for both vaginal births and caesarean births.

Just like you wouldn’t expect to return to running straight after a long time out with an injury, the postpartum body also needs a gradual, well planned pathway back to impact and high intensity exercise. And it’s not just the pelvic floor that deserves this. Your bones, joints, connective tissues, abdominal wall and hip muscles have all undergone months of hormonal and biomechanical change. None of these tissues benefit from being thrown straight into high impact loading. All of them thrive when we gradually layer load, intensity and impact in a way that respects where your body is right now - not where it was before pregnancy.

What does a gradual return actually look like?

Around 5-6 weeks postpartum, or once your body feels mentally and physically ready, the focus is on preparing your body for running, rather than running itself. This might include activation work for the pelvic floor and deep core, low impact strengthening for the muscles you rely on most (glutes, calves, abdominals), and gentle movement such as walking, biking or swimming.

By around 12-16 weeks, once you’ve rebuilt your base, you may be ready to start a return to run plan. This should be steady and progressive, increasing by no more than about 10% per week. I often recommend beginning with a run/walk approach every second day and gradually building from there. It may feel slow, especially if you’re used to pushing yourself, but those early steps are exactly what set you up for symptom free, enjoyable running down the track.

Symptoms to watch out for

As you build back up, your pelvic floor and the rest of your body will give you feedback - and it’s important to listen. Signs you might be overloading include urinary leakage, pelvic or lower back pain, or any sense of bulging or pressure during or after your run. These aren’t necessarily reasons to stop altogether, they’re more like warning signs telling you to dial things back for a week or two.

Why seeing a women’s health physiotherapist is important

While a slow, structured return is absolutely something you can begin on your own, seeing a women’s health physiotherapist can make a world of difference. We can assess how your pelvic floor is functioning, check the strength and coordination of the muscles you rely on for running, and create a plan that is specific to your body, your birth and your goals. It’s the best way to make sure you’re not just returning to running - you’re returning to running safely, confidently, and in a way that supports your long-term performance and pelvic health.