For many new moms, getting back to running after giving birth can feel like a big question mark. When is it safe? How can you tell if your body is ready? And what should you be paying attention to as you ease back into this beloved activity?
We’re here to help make that transition smoother, safer, and more enjoyable for you. With a little guidance and some key checkpoints, you can move forward with confidence, leaving fear and uncertainty behind.
Here’s a breakdown of everything you need to know about returning to running postpartum, along with a helpful checklist to get you started.
Why a Checklist Matters
We understand the importance of feeling good in your body, both mentally and physically. Running can be an incredible outlet, providing stress relief and a sense of normalcy in a time of big changes. But jumping back in without preparation can sometimes lead to discomfort or injury.
The goal isn’t to hold you back—it’s to equip you with the tools to enjoy your runs without second-guessing yourself.
Your Return-to-Run Checklist
This checklist, adapted from Brianna Battle’s Pregnant and Postpartum Athleticism Coaching Program, provides a simple and effective way to assess your readiness:
1. Consult a Pelvic Floor Physical Therapist
A pelvic floor specialist can assess your unique recovery needs and give personalized advice on your readiness for running and other activities.
2. Prioritize Rest and Rehab for the First Six Weeks Postpartum
Rest and specific rehab exercises help your core and pelvic floor recover, building a strong foundation for more intense activities.
3. Screen Yourself for Signs and Symptoms
Ask yourself the following questions:
- Do you pee when you sneeze?
- Do you feel an urge to pee more often than usual?
- Do you experience pain or pressure in your vagina or rectum?
- Do you feel fatigue in your vaginal area?
- Do you have hemorrhoids?
- Do you experience pelvic or lower abdominal pain?
If you answer yes to any of these, it may indicate that your core and pelvic floor aren’t yet ready for running.
Answering no to the above doesn’t mean you’re completely in the clear—it just suggests you may be ready to ease back into running. A professional assessment can give you more clarity.
Find Peace of Mind Before You Run
If you’re looking for personalized guidance, consider scheduling an ‘After Baby Return to Exercise Screen’. This 45-minute appointment (available virtually or in-person) is designed to assess your readiness and provide tailored advice for your fitness goals.
Cost: $99
Book Your Appointment: Click here to schedule now
Success Story: Kalea’s Journey
Meet Kalea, a mom of five (including twins!) and a Marine Corps Reservist. When she first reached out, Kalea was experiencing bladder leaks and persistent C-section pain that kept her from fully engaging in her life and job.
After just a couple of months of focused work, Kalea regained her strength and confidence. She’s now running pain-free and enjoying her active life to the fullest.
Kalea’s story below:
What Are You Waiting For?
Don’t let fear or uncertainty hold you back from doing what you love. With the right support, you can return to running stronger, healthier, and more confident than ever.
Start your journey today: Book Your Appointment Feel strong, confident, and capable—you’ve got this!
