Return to Running Postpartum: When Can You Start Running After Having a Baby?

One of the most common questions I hear from mums?

"When can I start running again?"

The answer isn't as simple as "once you've had your six-week check" or even 12 weeks postpartum.

Your body has done something incredible. 

Pregnancy and birth put significant demands on your muscles, joints, pelvic floor and abdominal wall.

Many women feel eager to get back to running, and while this is normal, it's important to remember recovery isn't measured by the calendar—it's measured by how well your body is coping with the demands you're placing on it.

The good news? With the right preparation, many women can return to running safely, confidently and enjoyably.

Why Running After Birth Places Unique Demands on the Body

Running is one of the most accessible forms of exercise, but it's also surprisingly demanding on the body.

With every stride, your body experiences ground reaction forces that can be around two to three times body weight. Your muscles, tendons, joints, pelvic floor and core all work together to manage these forces and keep you moving efficiently.

During pregnancy, your body naturally adapts to support your growing baby. Hormonal changes, postural changes, abdominal wall stretching and increased loading all influence how your body manages movement. Birth—whether vaginal or by caesarean—also requires time to recover.

None of this means your body is weak or broken. It simply means it's recovering and adapting after doing something extraordinary.

Returning to high-impact exercise deserves a gradual, progressive approach that respects the physical recovery and adaptations that occur during pregnancy and birth.

Is It Safe to Run at 12 Weeks Postpartum?

You may have heard that women should simply wait until 12 weeks postpartum before returning to running.

While 12 weeks can be a helpful minimum timeframe for some women in terms of healing, current evidence suggests that time alone shouldn't determine readiness.

Instead, experts recommend looking at how your body is functioning.

• Can you walk comfortably?

• Can you perform strength exercises without symptoms?

• Can your pelvic floor cope with increasing loads?

• Can your core effectively manage pressure during movement?

• Can your body tolerate impact before progressing to continuous running?

These questions tell us far more than simply counting the weeks since birth.

Signs You're Ready to Return to Running Postpartum

Many postpartum return-to-running guidelines recommend being able to complete the following without pain, urinary leakage, pelvic heaviness, abdominal doming or coning, or any other symptoms during or after exercise.

Can you:

• Walk continuously for 30 minutes?

• Balance on one leg for 10 seconds on each side?

• Perform 10 controlled single-leg squats on each leg?

• Complete 20 single-leg calf raises on each side?

• Jog on the spot for 1 minute?

• Hop forward 10 times on each leg?

• Perform 10 single-leg "running man" bounds on each leg?

• Complete 10 single-leg hops in place on each side?

These aren't pass-or-fail tests—they're simply a way of checking whether your body is coping with progressively higher loads before adding continuous running.

If you experience any of the following during or after exercise, it may be a sign that your body needs a little more time or a different approach:

• Bleeding that increases after activity

• Urinary leakage

• A feeling of heaviness or dragging in the vagina

• Pelvic pain

• Low back pain that persists after exercise

These symptoms aren't something you simply have to "put up with." They're valuable feedback from your body and are worth addressing rather than pushing through.

It's always worth seeking support from a pelvic health or women's health physiotherapist.

Why Strength Training Matters Before Returning to Running

One of the most important things you can do before returning to running is rebuild your strength.

Current recommendations suggest gradually restoring:

• Lower body strength

• Single-leg stability and control

• Calf strength and endurance

• Core function and pressure management

• Pelvic floor coordination and function

• Balance and impact tolerance

This doesn't mean endless Kegels or spending hours in the gym.

Consistent, progressive strength training helps prepare your whole body for the demands of running and can improve both confidence and resilience when you return.

If you're not sure where to start, following a structured postpartum strength program or working with a qualified pre and postnatal coach can help you build strong foundations before you begin running again.

How to Gradually Reintroduce Running

Returning to running is about gradually rebuilding your body's ability to tolerate impact.

Rather than heading straight out for your old 5km route, start small and give your body time to adapt. Walk/jog intervals can be a great place to begin. They allow your muscles, tendons, pelvic floor and connective tissues to gradually adjust to the demands of running while giving you an opportunity to monitor how your body responds

Before You Run

Before starting your run-walk intervals, spend 5–10 minutes preparing your body for impact.

A simple warm-up could include:

• 3-5 segmental cat cows

• 5 runners lunge with twist each side

• 12-15 glute bridges

• 15-20 calf raises

• 12-15 supported leg swings each side

• 10 walking lunges each side

• 30 seconds skipping or gentle pogo hops (if tolerated)

If you're experiencing symptoms during the warm-up, consider modifying the session or spending more time building strength and impact tolerance before progressing.

The aim isn't to tire yourself out. It's simply to increase blood flow, prepare your muscles and tendons for impact, and check in with how your body is feeling that day.

Then begin your run-walk intervals.

Example only: The following progression is an example of how someone might gradually reintroduce running. Progression should be guided by symptoms, recovery and individual capacity rather than fixed timelines.

Stage	Walk interval	Jog interval	Repeats
1	2min	30sec	x 8-10
2	2min	45sec
3	2min	60sec
4	90sec	60sec
5	90sec	90sec
6	60sec	90sec
7	60sec	2min
8	30sec	2min
9	30sec	3min

Understanding the Progression

The intervals above are simply an example of how you might gradually reintroduce running.

The pattern is simple:

• Start with short jogging intervals and longer walking recoveries.

• Gradually increase the amount of time spent jogging.

• Gradually reduce the amount of recovery between efforts.

• Change one variable at a time so you can monitor how your body responds.

  
  

For example, the progression begins by increasing the jogging interval while keeping the walking interval the same. Once you're comfortably tolerating longer jogging intervals, you can either reduce the walking recovery or continue increasing the running interval.

Over time, the goal is to gradually spend more time running and less time walking, allowing your body to build confidence, capacity and impact tolerance along the way.

Remember, these stages aren't designed to be completed within a specific timeframe. You may spend a few sessions at one stage or several weeks. Both are completely normal.

The goal isn't to progress as quickly as possible. The goal is to ensure your body is coping well with the demands of running while gradually rebuilding your capacity.

If symptoms such as leaking, heaviness, pain or increased fatigue arise, it may be worth spending more time at your current stage before progressing.

💡 A good rule of thumb: Only change one variable at a time. This makes it easier to understand how your body is responding and helps you progress with confidence.

Monitor how you feel not only during the run, but also over the following 24–48 hours.

Symptoms that occur during or after exercise can provide valuable information about whether you're ready to progress or whether your body may benefit from a little more time at your current level.

---

Sleep, feeding, birth recovery, previous injuries, strength, fitness history and the physical demands of caring for a baby all influence recovery.

Your postpartum journey doesn't need to look like anyone else's—and that's one of the most important things to remember.

If you invest time in rebuilding your strength, understanding your body's signals and progressing gradually, you'll give yourself the best opportunity to return to running confidently while reducing the risk of unnecessary setbacks.

Give yourself permission to rebuild gradually.

Strong foundations now will help you enjoy running for years to come.

Ready to Return to Running With Confidence?

You don't need to guess your way through postpartum recovery.

Whether you're building strength, managing symptoms, or working towards your first run after having a baby, Move for Mums can help you create strong foundations and progress with confidence.

Find out how we can help you get back to running confidently.

Book a Free Chat

Disclaimer

This article is intended for educational purposes only and does not replace individual medical, physiotherapy or healthcare advice. If you are experiencing symptoms or have concerns about returning to running, seek advice from your healthcare provider or a pelvic health physiotherapist.

References

1. Duvillard SP, Bø K, de Mattos Lourenço TR, et al. (2024). Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. British Journal of Sports Medicine.

2. Goom T, Donnelly GM, Brockwell E. (2019). Returning to Running Postnatal: Guidelines for Medical, Health and Fitness Professionals Managing this Population. [absolute.physio], [physiother...ournal.com]

3. American College of Obstetricians and Gynecologists (ACOG). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. [acog.org]