When Can I Run After Having My Baby?

For many new mums, running is a go-to activity to feel strong, regain fitness, and carve out some “me time.” However, returning to running after childbirth requires careful consideration to ensure your body is ready for the physical demands. At Instinct Health, our Women’s Health Physios specialize in helping postnatal mums transition safely back to running. Here’s what you need to know.

The Recommended Timeline to Get Back to Running After a Baby

Most experts suggest waiting at least 12 weeks postpartum before returning to running. However, this timeline can vary based on:

• The type of delivery (vaginal or caesarean).
• The presence of complications (e.g., perineal tears, pelvic floor dysfunction).
• Your recovery progress and fitness level prior to pregnancy.

While 12 weeks is a general guideline, readiness depends more on meeting specific physical benchmarks than a strict timeline.

Key Criteria for Returning to Running Post Baby

1. Pelvic Floor Strength and Function
   • What to Aim For: No urinary leakage, heaviness, or discomfort during lower-impact activities like walking or squatting.
   • Why It Matters: The pelvic floor supports your bladder, uterus, and rectum. Running places significant stress on this area, so it’s essential to rebuild strength and control first.
2. Core Stability
   • What to Aim For: The ability to activate your deep core muscles and manage intra-abdominal pressure during movements.
   • Why It Matters: Pregnancy stretches the abdominal muscles, often leading to conditions like diastasis recti. Strong core stability is essential for maintaining proper running mechanics.
3. Lower Body Strength
   • What to Aim For: The ability to perform single-leg exercises (e.g., lunges, single-leg squats) with good control and no pain.
   • Why It Matters: Running is essentially a series of single-leg jumps, so strong hips, glutes, and legs are crucial for stability and injury prevention.
4. Impact Tolerance
   • What to Aim For: Successful completion of lower-impact exercises like brisk walking, hopping, or skipping without discomfort.
   • Why It Matters: These activities prepare your body for the higher loads associated with running.

How Our Women’s Health Physios Can Help

At Instinct Health, we take a tailored approach to postnatal recovery, guiding mums through:

• Pelvic Floor and Core Assessments: Identifying areas of weakness or dysfunction.
• Gradual Progression Plans: Starting with low-impact exercises like Clinical Pilates and strength training before progressing to running.
• Gait Analysis: Ensuring proper alignment and technique while you run and walk while in the clinic can assist to reduce your injury risk

Tips for Your Return to Running After Baby

1. Start Slow
   • Begin with a walk-run program, alternating between walking and jogging for short intervals.
   • Gradually increase running time as your body adapts.
2. Listen to Your Body
   • Pay attention to signs of pelvic floor dysfunction, such as heaviness, pain, or leakage. If these occur, stop and consult a Women’s Health Physio.
3. Invest in Supportive Gear
   • Use a high-support sports bra and, if needed, a postnatal support bands or recovery compression shorts to reduce discomfort during your runs.
4. Rest and Recover
   • Allow time for your body to recover between runs, and include strength and mobility exercises in your routine.

Ready to Lace Up Your Shoes?

Returning to running after having a baby is an empowering milestone, but it’s essential to do so safely and with the right support. At Instinct Health, our Women’s Health Physios are here to guide you every step of the way. Book an appointment today, and let’s help you get back to the activities you love with confidence and strength.