The transition back to high-impact exercise after childbirth is often met with more questions than clear answers. While you might feel ready to jump back into your pre-pregnancy routine, the reality is that your body has undergone significant structural and physiological changes that require a deliberate strategy to navigate. Running isn’t just a test of your cardiovascular fitness; it is a significant mechanical stressor on your pelvic floor, core, and lower limb joints that are still in a state of recovery.
At Richmond Steveston Physiotherapy & Sports Injury Clinic, we see new mothers who are eager to get back to their mileage but want to avoid the common setbacks of pain or pelvic dysfunction. Whether you are a recreational jogger or a competitive runner, your body has navigated a major shift in its center of gravity and connective tissue tension. A structured, strength-based approach ensures that you aren’t just hitting a date on a calendar, but that you are truly physically prepared for the repetitive forces of the road.
Why Returning to Running Postpartum Requires a Plan
Running is a high-impact activity that places repeated force, often three to four times your body weight, through the feet, knees, hips, and pelvic floor. During pregnancy, muscles and connective tissues stretch, and hormonal changes increase joint laxity. After delivery, these systems need time to regain their tension and coordination.
Common postpartum changes may include:
- Pelvic floor weakness or reduced coordination
- Core muscle separation known as diastasis recti
- Hip and glute weakness
- Postural changes from feeding and carrying an infant
- Low back or pelvic discomfort
Without rebuilding foundational strength, returning to running too quickly may increase the risk of pelvic floor dysfunction, joint irritation, tendon problems, or persistent pain. A gradual plan helps the body adapt safely to increasing physical demands.
When Is It Safe to Start Running Postpartum?
Recovery timelines vary depending on pregnancy, delivery type, and individual healing. Many clinical guidelines suggest waiting at least 12 weeks postpartum before starting impact exercise such as running. Clearance from a healthcare provider is also recommended.
However, time alone does not determine readiness. Physical capacity, strength, and symptom control are more reliable indicators of whether the body is prepared for running.
Signs Your Body May Need More Recovery
Before beginning a running program, it is important to monitor for symptoms that may indicate insufficient recovery. These include:
- Urinary leaking during coughing, sneezing, or activity
- Pelvic heaviness or pressure
- Pain in the low back, hips, or pelvis
- Abdominal bulging or doming with effort
- Ongoing discomfort during walking
These symptoms may be associated with pelvic floor dysfunction or insufficient core support. They often improve with targeted rehabilitation rather than rest alone.
Rebuilding Pelvic Floor and Core Function
The pelvic floor and deep core muscles work together to manage pressure within the abdomen and stabilize the spine and pelvis. Pregnancy and delivery alter their strength and coordination, making retraining an essential step before returning to running.
Postpartum rehabilitation commonly focuses on improving:
- Pelvic floor activation and relaxation control
- Breathing mechanics to regulate intra-abdominal pressure
- Deep abdominal muscle engagement
- Glute and hip strengthening
Effective rehabilitation emphasizes coordination rather than simply increasing muscle tension. Balanced activation supports both movement efficiency and symptom reduction.
Building Strength Before Impact
Strength development plays a central role in preparing the body for running. Before returning to impact exercise, individuals should demonstrate adequate control during functional movements that mimic running demands.
Common readiness benchmarks include:
- 20 single leg calf raises on each side
- 5-10 seconds of single leg balance
- One minute of brisk walking without symptoms
- Jogging in place without symptoms
These movements help assess lower limb strength, balance, and load tolerance. Meeting these benchmarks suggests that tissues are better prepared to handle the repetitive forces of running.
Gradual Return with a Run-Walk Approach
A progressive run-walk program allows the body to adapt gradually to impact. Starting with short jogging intervals and longer walking periods helps build endurance while monitoring symptoms.
A typical progression may involve alternating brief jogging intervals with walking and gradually increasing running time over several weeks. After each session, it is helpful to check for symptoms such as pelvic pressure, urinary leakage, or new pain. If symptoms occur, reducing intensity and focusing on strength training may be necessary before progressing.
Common Postpartum Running Issues
Returning to running postpartum can reveal underlying movement limitations or strength deficits. Physiotherapy assessment can help identify and address common concerns such as low back pain, pelvic joint irritation, tendon overload, or knee discomfort.
Low back pain often relates to reduced core stability and hip strength. Pelvic joint discomfort may occur when surrounding muscles do not adequately support the pelvis. Tendon irritation in the Achilles or knee can develop if lower limb strength is insufficient to absorb running forces.
Practical Tips for Returning to Running
Environmental and lifestyle factors also influence recovery and performance. When resuming running, consider the following strategies:
- Wear supportive footwear appropriate for your running style
- Increase distance or intensity gradually
- Maintain regular strength training alongside running
- Stay hydrated and prioritize rest when possible
Considerations After Cesarean Delivery
Individuals who deliver by cesarean section require additional attention to abdominal recovery. The abdominal wall undergoes surgical healing, and restoring mobility and strength is essential before returning to impact activities.
Rehabilitation may include scar mobility work, deep core retraining, gradual strengthening, and progressive loading strategies. Recovery timelines may differ, but the overall approach remains focused on restoring strength and function before returning to running.
Psychological and Lifestyle Factors
Returning to running postpartum can involve both physical and emotional adjustments. For many individuals, running supports stress management, personal identity, and overall well-being. At the same time, recovery may not follow expected timelines, which can create frustration or uncertainty.
Focusing on long-term function rather than a rapid return often leads to better outcomes and a more enjoyable return to the sport.
Working with a Physiotherapist in Richmond, BC
A physiotherapist can help guide a safe return to running through individualized assessment and structured rehabilitation. At Richmond Steveston Physiotherapy & Sports Injury Clinic, care focuses on movement assessment, pelvic health screening when appropriate, strength development, and progressive return to activity planning.
This process considers each person’s symptoms, goals, and lifestyle to create a personalized recovery strategy that supports long-term health and injury prevention.
Moving Forward
Returning to running postpartum is a gradual process that requires rebuilding strength, restoring coordination, and progressing safely. If you are considering running again after pregnancy, an individualized assessment can help determine readiness and provide a structured path forward.
Are you ready to start your journey back to the trails? Book an assessment with our team in Richmond to ensure your body is strong and ready for the miles ahead.