Returning to Running After Having a Baby: When and How

Lots of women are keen to lace up their trainers again after having a baby - for fitness, headspace, or just a bit of time to themselves. Here's how to get back to running in a way that keeps your body happy.

When can I start running?

UK guidance on returning to running after pregnancy, written by pelvic health physiotherapists and published in 2019, recommends waiting until at least 12 weeks after birth before returning to running. This applies whether you had a vaginal birth or a C-section.

That might feel like a long time, but your body has been through a huge amount. Your pelvic floor, tummy muscles and connective tissues need time to recover before they can cope with the impact of running, which is roughly two to three times your body weight with every step.

The same guidance recommends that all women are offered a pelvic health assessment from 6 weeks after birth. That's exactly what a Mummy MOT is designed for.

What can I do in the meantime?

Those first 12 weeks are a great time to build your foundations:

• Pelvic floor exercises, building up gradually
• Gentle walking, slowly increasing how far and how fast you go
• Breathing and deep tummy muscle exercises
• Strength work for your glutes, legs and core once you feel ready

Signs you might be ready

As well as time, your body needs to be able to cope with load and impact. Before running, you should be able to do the following without pain, leaking or a feeling of heaviness:

• Walk briskly for 30 minutes
• Balance on one leg for 10 seconds on each side
• Do 10 single leg squats on each side
• Jog on the spot for 1 minute
• Do 10 hops on each leg

Building up safely

• Start with walk-run intervals. Programmes like Couch to 5K are a great structure.
• Increase gradually. Change one thing at a time - distance, speed or hills - not all three.
• Keep up your strength work alongside running.
• Listen to your body during and after runs, including the next day.
• If you're breastfeeding, a well-fitting, supportive sports bra makes a big difference, and feeding before you head out can help with comfort.
• Sleep and fuel matter. Broken nights and busy days affect recovery, so be kind to yourself.

What if I'm already running and leaking?

Please don't just accept it or reach for a thicker pad. Leaking during running is common, but it's a sign your pelvic floor needs some help - and it often improves with the right exercises. Read more in my post on leaking after having a baby.

If you had a C-section, scar therapy can also help if your scar feels tight, sore or numb as you get moving again.

Whether you're 6 weeks or 6 years postnatal, I'd love to help you get back to running with confidence. Book a Mummy MOT at our Bramhall or Northenden clinic.

– Bex Rotheram, HCPC registered specialist pelvic health physiotherapist