Returning to Running After Childbirth: What You Need to Know for a Safe Comeback

For many mums who love to run, getting back on the trail or track after having a baby is an exciting goal. But if you’re also dealing with challenges like prolapse or diastasis recti, you might be wondering how to safely approach running again. Here, we'll explore the latest recommendations and practical steps for getting back to running, all based on expert consensus from leading health and fitness professionals.

A Growing Need for Guidance

Recently, I’ve been working with two clients aiming to return to running after childbirth. Both of them, whom I call “everyday athletes,” have a strong history with running and have even competed in marathons. For active mums like them, training and performance aren’t just hobbies; they’re a way of life.

Wanting to provide them with the best support possible, I turned to recent research to see if there were specific guidelines for postpartum runners. That’s when I discovered a consensus paper by a team of health and exercise professionals, which provides insight into returning to running after childbirth. Here’s a look at their recommendations—and why they matter for your journey back to running.

What the Research Says: Key Milestones for Postpartum Runners

The consensus, built from surveys and input from postpartum fitness experts, outlines essential milestones and steps to assess whether someone is ready to run again after giving birth. Let’s dive into these key points.

1. Defining “Runner” and “Postpartum”
   A “runner” is simply anyone who self-identifies as one, regardless of pace or competition level. As for “postpartum,” this term isn’t restricted to just the first few months after childbirth. If you’re ready to start running again, you deserve an individualized assessment to see how your body is adapting post-pregnancy.

2. Core Milestones to Check Before Running
   Before jumping into a running routine, the consensus suggests evaluating ten key milestones. These include pelvic floor strength, endurance, and coordination, as well as assessing for any symptoms of urinary or anal incontinence and pelvic organ prolapse. Lower body strength, balance, and even a running gait analysis can all help determine if your body is ready for the demands of running.

3. Load and Impact Screening
   To minimize the risk of injury or discomfort, the consensus recommends a few screening exercises, including:

• Walking for 30 minutes

• Holding a single-leg balance for 10 seconds

• Performing single-leg squats and hops

4. Completing these exercises without any pain or pelvic health symptoms shows a good baseline of physical readiness.

5. Support Items That Can Help
   Some runners find extra support items helpful, like compression garments, well-fitted sports bras, or even devices to help with incontinence if needed. The consensus also suggests a two-handed approach when pushing a stroller, as it can help you stay balanced and reduce strain.

6. Education on Postpartum Recovery
   Knowledge is key to a safe return to running. Understanding postpartum recovery, knowing when you’re physically ready, and learning how to pace yourself can make a huge difference. Other topics include adjusting hydration and nutrition as a new mum and the benefits of expressing milk before a run if you’re breastfeeding.

7. Setting Your Own Timeline
   While the timing of returning to running varies greatly, the consensus agrees that the earliest is around 3 weeks postpartum. However, it’s important to give yourself time for rest and healing, especially if you experienced any birth injuries. Following a gradual program that incorporates strength training will help your body adjust.

Remember: There’s No “One-Size-Fits-All” Approach

Every postpartum journey is unique, and no two return-to-run programs are exactly alike. Some new mums may be ready to hit the ground running sooner than others, while some might need extra time and support. The best approach is to listen to your body and work with professionals who understand the complexities of postpartum recovery.

Returning to running is all about balancing your love for the sport with the needs of your healing body. It’s possible to run safely after childbirth, but building up gradually is key.

Ready to Return to Running?
If you’re eager to get back to running and want extra support, check out our Pelvic Health Rehab Program! This step-by-step program is tailored for mums ready to bridge the gap between pelvic floor health and high-impact activities like running. Learn more here and start your journey today!