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Postpartum Return To Running Plan [A Step-By-Step Guide]
Do you want to start your running after having a baby? If yes, one question may often be, “When can I run after giving birth?” Learn when to run after giving birth and receive expert advice from a physical therapist on postpartum running.
Returning to postnatal running is ideal for mothers. However, the anticipation can be mixed with anxiety about safety and postpartum recovery. That’s why we developed a 12-week return-to-running program specifically for new mothers for a safe return to running.
This blog covers a step-by-step guide for mothers’ postpartum return to running. It includes training and a free postpartum running plan. It talks about the timing of running postpartum, guidelines, and tips for strengthening the pelvic floor. So, are you ready to run? Let’s jump in!
When Should A Mom Start Running Postpartum?
Postpartum recovery time varies for mothers because everyone has a different lifestyle. Various factors influence it, such as exercise routine, delivery method, breastfeeding, and emotional well-being.
Your physical activities from pre-pregnancy to today determine your recovery time and strength-building for fast running.
Before starting high-impact exercises like running, you must seek clearance from your OB-GYN. You must wait for 12 weeks after delivery to resume your running.
Postpartum physical therapy can enhance readiness to run by strengthening the pelvic floor muscles and improving core stability. It also depends on the work you do in the postpartum months.
Harmful Effects Of Running Too Soon After Giving Birth
If you are crazy about running, you probably try to perform high-impact activities after having a baby. But you are unaware that doing that too soon can create many health problems. The major ones are listed below:
- Increases risk of injury and stress.
- You can see the symptoms of pelvic floor dysfunction may occur.
- Symptoms include pelvic organ prolapse, pelvic pain, urinary and fecal incontinence, worsening abdominal separation, C-section scarring, persistent fatigue, intrusive thoughts, and anxiety.
Related Article: “Running With Diastasis Recti (Must-know Facts + Safety Tips)”
Ob-gyn or PT may recommend waiting 12 weeks postpartum for running.
Physical Therapist Recommendations - Postpartum Running Plan
Postpartum mothers should follow a postpartum running plan. It includes a 2-week rest period, followed by gentle breath, core, and pelvic floor exercises. This will help them recover faster after childbirth.
Focus on building core and hip strength before running. Otherwise, it can trigger injury and pelvic floor symptoms.
Incorporate single-leg strength training and plyometrics, cross-training, and rotation exercises in your routine. Monitor for yellow flags such as pain, pelvic floor heaviness, leaking, or bleeding. Gradually increase your strength postpartum.
Related Article: “Why Is Running So Hard For Me? (15 Easy Tips For Beginners)”
Experienced professionals recommend the following plan.
| Weeks Postpartum | Focus | Details |
|---|---|---|
| 0-2 Weeks | Rest | Rest and recovery. Allow your body to heal. Avoid exercise. |
| 2-6 Weeks | Breath, Core, and Pelvic Floor | Gentle diaphragmatic breathing, core exercises, and pelvic floor strengthening. |
| 6-12 Weeks | Core and Hip Strength | Build core and hip strength. Essential to prevent injury and pelvic floor symptoms when running. |
| 12-18 Weeks | Single Leg Strength and Plyometrics | Train for high-impact activities with single-leg exercises, plyometrics, and rotation exercises. |
The Importance Of A Plan When Running Postpartum
Postpartum running offers numerous benefits for women. They can recover quickly without any danger and lead toward a good sprinter. However, without guidelines for medical health and activity plans, it can lead to injury and adverse health issues.
Related Article: “Long Distance Running Vs Sprinting (7 In-Depth Comparisons)”
To prevent injury and for long-term good physical health, it’s crucial to prepare your body.
Follow a running plan that a professional fitness manager recommends for postpartum moms. We ensure a safe and practical plan to return to running postpartum.
Follow Our Test To Check Postpartum Running Readiness
The postpartum running readiness test is crucial for assessing a mother’s readiness to run after childbirth.
- Begin with 30 minutes of walking.
- Maintain single-leg balance for 10 seconds.
- Squat 10 reps without support.
- Continue jogging for only 1 minute.
- Hop 10 reps each leg.
- Perform 20 reps of single-leg heel raises.
- Forward bound 10 reps each leg.
How To Start A Postpartum Running Program?
Performing physical activities once or twice times per week can help you achieve your goal of postpartum running in no time.
Related Article: “9 Benefits Of Running Before Sunrise (+Tips To Get Started)”
We have compiled some tips for you. By following these simple tips, you can ensure a safe start.
1. Only Walk In The Beginning
Start walking slowly because a low-impact workout builds endurance, maintains a healthy weight, and makes you more energetic. A healthy walk routine reduces anxiety and speeds up your weight loss journey.
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2. Speed Up Your Walk
After a slow walk of two weeks, start increasing the running intervals. Begin with 30 seconds of running followed by walking, repeating four or five times a week. Gradually increase the running time to 15 minutes straight.
Related Article: “13 Astonishing Benefits of Running 3 Times A Week”
3. Assess Symptoms
Assess symptoms, such as fatigue, breathing, and pelvic floor symptoms. After the assessment, extend the running intervals slowly. Don’t feel discouraged in the beginning. Your body may show weakness.
Factors like time of day and fluid intake can influence leakage severity. Identifying patterns in symptoms can guide workouts.
4. Maintain Pelvic Floor Health
Maintain pelvic floor health through exercises like diaphragmatic breathing and kegels for fast recovery. Perform cross-training with non-running activities for comfort and core strength.
Contact any pelvic health physical therapist immediately if you do not feel any change.
Return To Running Safe Postpartum Checklist
Ready to resume running postpartum? You should be able to perform the following without pain or pelvic floor issues.
- Perform continuous walking for 30+ minutes.
- Choose wider running shoes like Brooks Women’s Ghost 16 Running Shoes, as most women have reported to have broader feet post pregnancy.
- Perform single-leg squats, bridges, and calf raises.
- Jog in place for 1+ minutes.
- Perform forward bounds; squat jumps, plank holds, and mountain climbers.
- Check for pain, bleeding, urinary incontinence, or pelvic floor heaviness. Experts advise using postpartum incontinence pads for extra protection during physical activities.
Important Postpartum Running Tips
Postpartum running is a crucial exercise for postpartum recovery. Aim for 30 minutes of walking before running without pain to prepare your body.
Gradually increase the time you spend running and walking. Alternate run and cross-train days until you can comfortably run for 30 minutes.
Strengthen your core and pelvic floor with a pelvic floor physical therapist for targeted exercises. These targeted movements can help you reduce the fat in specific areas like belly and hips after a baby’s birth.
Take a “down week” every 4th week to adapt to the new training stimulus. Wait for speed and long runs until you can run comfortably for an hour before resuming speed work.
Focus on light and slow physical activity at the start. After getting your muscles used to it, go for a heavy workout for incredible results.
Related Article: “How Long Does It Take To Run 7 Miles? [The Ultimate Guide]”
Conclusion
This article provides a step-by-step guide for a postpartum return to running plan. Experts do not recommend running soon after your baby’s birth. According to experts, you must give three months postpartum to clear your Ob-gyn and to prevent any infection.
If you want to learn more about returning to your running, visit ‘’The Power of Walking: The 30-Day Plan that shows you how to get moving again’’ and buy today!
Also check out our well-researched article on “11 Best Running Shoes For Hip Pain (+Buying Guide)” for hip stress or pain during running.
Frequently Asked Questions (FAQs)
Q1. What are the risks of running too soon after giving birth?
Too early running after postpartum months is not suitable. Postpone it and avoid overexertion to prevent infection and complications, as it can prolong recovery after a vaginal delivery.
Q2. How soon should I start running postpartum?
Before starting high-impact exercises like running, seek clearance from your ob-gyn. Wait for 12 weeks after giving birth before any physical activity. The ob-gyn clearance is vital to avoid any infection.
Q3. Can you run when breastfeeding?
Yes, breastfeeding won’t affect the milk production. But it can cause dehydration in moms. So, carry a water bottle with you while returning to running postpartum.
Q4. When can I start cardio after normal delivery?
You can perform any exercise safely after an uncomplicated pregnancy and vaginal delivery but after 12 weeks. If you feel any complications, consult a healthcare provider for complicated births, C-sections, or extensive repairs.
