Return to Running Postpartum: Why Waiting Matters

noelle822
3 days ago
4 min read

Running postpartum can feel like the return of freedom, strength, and identity for many new mothers. But while lacing up those shoes might feel empowering, it’s essential to ensure your body is truly ready for the impact. While I am a new first time mom myself and have a love for running, it is important to go through the right steps, be patient and listen to your body. Today I see so many of my friends that have just had a baby return to running way too soon. This is common due to the lack of education providers give women and what people see on social media (runner influencers). Proper education/knowledge on proper healing timelines post baby and what load the body actually requires to run. So I hope this blog can at least provide some information to the running community.

So the question is: "When can I start running again after having a baby?"

The answer? Not so fast.Let’s discuss why waiting AT LEAST 12 weeks is not only recommended, but crucial, for your long-term health.

Why You Should Wait at Least 12 Weeks

The 12-week mark is not just any number. It’s based on current research and clinical guidelines that recognize the demands of running on the postpartum body. In a research article written by the International Journal of Sport Physical Therapy, gives a good visual as to what the body went through during labor and delivery, “ During labor and delivery, pelvic floor musculature is stretched to 250% of its resting length during delivery¹.” You read that right, 250%. They also stated that the “Recovery of the pelvic floor muscles (levator ani and associated connective tissue) is thought to be maximized by 4 to 6 month POSTnatal¹.” That means it is taking up to 4 months to recover back to its pre pregnancy state. However, most of the time return to activity has already started well before this (6-8 weeks is most commonly seen).

Even if you feel "ready" earlier, your internal systems may still be healing. Society has already set up most moms with the WRONG concept that at 6 weeks you are “cleared” to return to normal activity.

Running is a high-impact activity that requires strength, stability, and coordination across your entire kinetic chain, especially your core and pelvic floor. Running specifically creates a considerable demand on the pelvic floor musculature. It is noted that with running and other high impact activities, there is a sudden rise in intra-abdominal pressure and ground reaction forces of 1.6 -2.5x body weight¹. That is a lot of demand that we are asking our body to account for, and if you are not healed properly or started to too soon, this can lead to dysfunction such as:

Pelvic organ prolapse
Urinary incontinence
Core dysfunction (like diastasis recti)
Hip, back, or joint pain
Poor running mechanics and compensations

By waiting at least 12 weeks, you give your body a chance to heal and regain foundational strength before introducing higher-impact stressors.

Focus on Healing First:

The deep core includes the diaphragm, pelvic floor, transverse abdominis, and multifidus muscles, these are your body's internal stabilizers. Pregnancy stretches and weakens this system, and it doesn’t simply "snap back" after delivery. If you return to running without restoring proper core function, your body will compensate, and those compensations can lead to pain or injury down the line.

What Should Happen Before You Run:

1. Pelvic floor assessment – Whether you had a vaginal delivery or C-section, get evaluated by a pelvic floor physical therapist to assess strength, coordination, and function.

2. Restore breathing mechanics – The diaphragm and pelvic floor work together. Learning to breathe properly again helps reconnect your deep core system.

3. Progressive core strengthening – Think beyond crunches. Work on transverse abdominis engagement, stability exercises, and functional movement patterns.

4. Gradual loading – Walking, glute bridges, squats, and gentle impact drills like heel drops or march drills can build capacity over time.

Rebuilding Strength & Stability

Before adding running into your routine, you should be able to:

Walk 30 minutes without pain or pressure
Perform single-leg movements (like step-ups or lunges) with control
Jump or hop in place without leaking urine or feeling heaviness
Activate and coordinate your core muscles during movement

These milestones show your body is regaining the stability, strength, and endurance needed to handle the repetitive impact of running.

Return Gradually

Once cleared by your provider or physical therapist, a gradual return-to-run program is key. That might look like:

Walk/run intervals 1:2 ( 1 minute run, 2 minutes walk)
Running 2–3 times per week, not back-to-back
Monitoring for any symptoms (leaking, heaviness, pain)
Continuing strength training and core rehab alongside running

To Sum It All Up,

Postpartum is a time for healing and rediscovery, not rushing. You are NOT behind. You are building back smarter, stronger, and with greater awareness of your body. Being a mom is taxing on the body and you may not feel like your “old self” but that is completely okay and expected. Take things with ease and be positive. You can get back to where your fitness was prior to pregnancy, don't rush it :). Whether you’re 3 months or 3 years postpartum, it’s never too late to get assessed, strengthen your foundation, and return to running in a way that supports your health for the long term.

Hope this helps!

Dr. Noelle O’Hara, DPT

References:

Selman R, Early K, Battles B, Seidenburg M, Wendel E, Westerlund S. Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport. Int J Sports Phys Ther. 2022;17(6):1170-1183. Published 2022 Oct 1. doi:10.26603/001c.37863