When Can a Mom Start Running Postpartum?
When Can a Mom Start Running Postpartum? The Truth You Need to Know
I know you hate to hear it, but…it depends.
Postpartum return to running is one of the biggest gray areas in women’s health. While we’d love a clear-cut answer, the reality is that research in this space is still catching up. Most of what we know is either pulled from adjacent injury literature or based on expert consensus—meaning there’s no single “right” way to return to running after having a baby.
So what DO we know?
Postpartum Running: What the Experts Say
🔹 Healing Comes First
Acute birth injuries like tearing, episiotomy, or C-section incisions should be fully healed before high-impact exercise. But here’s the tricky part: there’s no universal agreement on what “fully healed” means. Some women feel ready sooner than others, but skipping ahead before the body is ready can lead to setbacks.
🔹 Timing Varies—But Rushing It Isn’t Ideal
Most experts agree that postpartum return to running is highly individualized. That said, here’s a breakdown of general recommendations:
- No running before 3 weeks postpartum (this is almost unanimous).
- More than half of experts recommend waiting until 6 weeks postpartum.
- 20% say to wait until at least 12 weeks postpartum.
This can feel frustrating, but it should actually be good news—because it means you’re not being held to an unrealistic standard. The key is to listen to your body and progress at your own pace.
🔹 Postpartum Nutrition & Energy Availability Matter
One of the biggest concerns in postpartum return to running? Energy availability.
Postpartum women juggle:
✅ Sleep deprivation 💤
✅ High physical demands from breastfeeding & recovery
✅ Increased risk of underfueling due to pressure to “lose the baby weight”
This combo can increase the risk of bone stress injuries, making postpartum moms more vulnerable to stress fractures. The solution? A multidisciplinary approach—a perinatal nutritionist, a running coach, and a pelvic floor physical therapist can help ensure a smooth transition back to running.
A Step-by-Step Guide to Postpartum Return to Running
This is NOT a one-size-fits-all plan, but here’s a general framework to help you think about what your return to running might look like.
Weeks 1-3: Build Walking Tolerance
- Focus on walking, monitoring for any pelvic symptoms (leakage, pressure, pain).
- Walk with a stroller, a baby carrier, or solo—whatever works for you!
- The goal is to show up, notice how you feel.
Weeks 3-6: Progress Walking Intensity
- Gradually increase walking duration to 45 minutes on multiple surfaces (flat & incline).
- Continue monitoring for symptoms—if you notice leakage or heaviness, hold off on increasing intensity.
Weeks 6-12: Start Walk-Run Progression
- If you pass a Return to Run Readiness Screen and complete a baseline strength, impact, & balance program (2-3x/week), you can start a structured walk-run progression (not a Couch to 5K).
- This phase is key to ensuring your body is ready for impact again.
Beyond 12 Weeks: Gradual Running Progression
- Continue building running volume slowly—no more than a 10% increase per week to avoid injury.
- Maintain strength training at least 2-3x/week for stability and endurance.
What If You Get Off Track?
Here’s the best part—you don’t have to follow this timeline perfectly. Life happens. Babies don’t sleep, feeding issues pop up, schedules get chaotic.
If you have interruptions, you can just extend the timeline forward.
- Missed a few weeks? Just return to the last phase and pick back up.
- Recovering from a setback? Adjust intensity and listen to your body.
Perfect doesn’t have to be the enemy of good here.
Final Thoughts: Your Postpartum Running Journey Is Yours
Postpartum return to running isn’t about racing back to your pre-baby routine—it’s about setting yourself up for long-term success. Every mom’s journey looks different, and that’s exactly how it should be.
Where are you in your postpartum return to running journey? Drop your experience in the comments! 👇🏼
#PostpartumRunning #ReturnToRun #MomRunner #PelvicHealth #WomensHealth #RunningPostpartum #StrongMoms
Sources:
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. doi: 10.1136/bjsports-2023-107489. PMID: 38148108.
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. doi: 10.1136/bjsports-2023-107490. PMID: 38
