Ready or Not? A Guide to Postpartum Return to Running
So, you had a baby. You survived the sleepless nights, the diapers, and the what-day-is-it-again? phase. And now you’re itching to get back to running. But before you lace up those sneakers—let’s talk about what “ready” actually means. Because, spoiler: your six-week check-up doesn’t magically mean your body is ready to pound the pavement.
Wait—So I Can’t Just Start Running at My Six-Week Check-Up?
In short: not so fast, friend.
That six-week clearance? It’s a general medical milestone, not a performance readiness test. Your OB or midwife is making sure you’re medically healing, but they’re not testing whether your pelvic floor, core, or impact management is functioning well enough for running.
Newer guidelines are pointing to the recommendation that postpartum bodies may need at least 12 weeks before they’re ready for high-impact activity (Goom et al., 2019) (Don’t miss our conversation with Guidelines co-authors Grainne Donnelly and Emma Brockwell on the Active Mom Podcast) But even then, it’s not just about time—it’s about strength, coordination, and control (which, let’s be honest, might still feel MIA after pregnancy).
On the Active Mom Podcast (Shefali Christoher: Return to Run Readiness Research Update), we talked about how frustrating it is that traditional postpartum guidance doesn’t consider the reality of what running demands. Running isn’t just “going for a jog”—it’s controlled, repetitive, single-leg impact over and over again. And if your body isn’t prepped for that? Hello, leakage, prolapse symptoms, or injury.
Signs Your Body Might Not Be Ready for Running
Before you throw on those running shoes and pretend you didn’t just grow a human, let’s do a little check-in. If any of these sound familiar, your body is asking for a little more time and prep work:
🚩 Leaking (even “just a little” pee = your body saying NOPE)
🚩 Pelvic pressure or heaviness (can be a sign of prolapse or weak pelvic support)
🚩 Pain anywhere (hips, back, knees, pelvis—pain is not “just part of postpartum”)
🚩 Doming or coning in your abs (a sign your core may need to manage pressure more efficiently)
🚩 Feeling unstable or weak (if a toddler could knock you over, it’s a no-go)
🚩 Excessive fatigue after activity (if a walk wipes you out, running isn’t the next step)
If you’ve got any of these red flags, hold off on running for now and focus on rebuilding your base first. (Better yet, reach out to a pelvic floor physical therapist for help!)
How to Get Your Body Ready for Running
Not ready yet? No worries. Let’s get you there. Here’s what you should focus on before you start logging miles:
(Assuming you’ve passed your postpartum return to run readiness screen! Not sure what I’m talking about? Download your FREE screen HERE)
1️⃣ Pelvic Floor & Core Training – And no, I don’t just mean Kegels. Your pelvic floor needs to react to impact—not just squeeze on command. Work on diaphragmatic breathing, deep core engagement, and introductory impact drills (like single-leg hops and landings).
2️⃣ Leg & Hip Strength – Running is basically repeated single-leg hopping—so your glutes, quads, and hamstrings need to be solid. Strength moves like split squats, lateral band walks, and deadlifts may be your new BFFs.
3️⃣ Balance & Coordination – If you feel wobbly standing on one leg, running will just magnify that. Add in single-leg exercises, step-ups, and side lunges to boost control.
4️⃣ Gradual Plyometrics – Before full-on running, start with low-level jumps like pogo hops, box jumps, and lateral bounds. These help retrain your body to absorb and control impact.
(Check out the Active Mom Podcast Episode with CELESTE GOODSON for all things impact training!)
Pelvic Floor Strength Goals for Running
Your pelvic floor isn’t just about strength—it’s about timing and coordination (kind of like parenting, right?). Your muscles need to handle impact without checking out.
You should be able to:
✔ Hold a pelvic floor contraction for at least 10 seconds (endurance matters)
✔ Do 10 quick contractions in a row (your pelvic floor needs to react quickly)
✔ Hop on one foot without leaking or feeling heaviness (key for impact control)
✔ Keep your core and hips stable under load (so your pelvic floor isn’t overworked)
Why Prepping for Postpartum Running Matters
I get it—waiting sucks. You want to run yesterday. But skipping this build-up phase is exactly why so many moms struggle with symptoms, setbacks, and injuries.
Taking time to strengthen first means you can run without leaking, run without pain, and run for the long haul. Because your body isn’t “broken” after having a baby—it just needs the right kind of support to rebuild.
Final Thoughts: What You Actually Need to Know
✔ Six-week clearance ≠ running readiness (biggest myth in postpartum fitness)
✔ Check for red flags like leakage, pressure, pain, or instability before running
✔ Prep with pelvic floor work, strength training, and impact progressions
✔ Pelvic floor strength is about coordination, not just “doing more Kegels”
✔ A smart return to running now prevents injuries & symptoms later
So before you jump back in, ask yourself: Am I truly ready, or just really impatient? And if you’re not sure, take a step back, do the work, and come back stronger. Your body (and your bladder) will thank you. 😉
Not sure you’re ready for the idea of DIY’ing this process has you like a deer in the headlights? DM or email me to figure out where the best place is for YOU to start your postpartum running journey! carrie@carriepagliano.com
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References:
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Christopher SM, Donnelly G, Brockwell E, Bo K, Davenport MH, De Vivo M, Dufour S, Forner L, Mills H, Moore IS, Olson A, Deering RE. Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. Br J Sports Med. 2024 Mar 13;58(6):299-312.
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Davenport MH, Christopher S, Deering RE, Prevett C, Dufour S, Forte M, Beamish N, Adamo K, Bo K, Brockwell E, Brunet-Pagé É, Chari R, De Vivo M, Fleming K, Hassan A, Hayman M, Lane KN, Mottola MF, Neil-Sztramko SE, Santos-Rocha RA, Szumilewicz A, Ruchat SM. International Delphi study of clinical and exercise professionals’ opinion of physical activity prescreening and contraindications for participating in postpartum physical activity. Br J Sports Med. 2025 Mar 7:bjsports-2024-109104.
Deering RE, Donnelly GM, Brockwell E, Bo K, Davenport MH, De Vivo M, Dufour S, Forner L, Mills H, Moore IS, Olson A, Christopher SM. Clinical and exercise professional opinion on designing a postpartum return-to-running training programme: an international Delphi study and consensus statement. Br J Sports Med. 2024 Feb 9;58(4):183-195.
Goom, Tom & Donnelly, Grainne & Brockwell, Emma. (2019). Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. 10.13140/RG.2.2.35256.90880/2.
Poświata A, Socha T, Opara J. Prevalence of stress urinary incontinence in elite female endurance athletes. J Hum Kinet. 2014 Dec 30;44:91-6.
