Returning to running postpartum requires careful planning, gradual progression, and a strong focus on pelvic health. After childbirth, your body needs time to heal and regain strength—particularly in key muscle groups like the pelvic floor, abdominals, and gluteals.

When Can You Start Running Again?

Current clinical guidelines recommend waiting at least 12 weeks postpartum before resuming running—as long as you’re symptom-free. You should not experience any of the following:

Bladder urgency or leakage
Pelvic heaviness
Vaginal bulging
Bowel urgency or incontinence
Back, pelvic or hip pain

Postnatal Readiness Assessment for Running

Before lacing up your shoes, a pelvic health physiotherapist can evaluate your readiness using a combination of pelvic floor assessments and functional movement tests. You may be asked to perform the following:

Walk for 30 minutes without discomfort
Stand and balance on each leg for 10 seconds
Perform 10 single-leg squats
Jog on the spot for 1 minute
Complete 10 forward bounds
Hop on each leg 10 times
Perform 10 repetitions of ‘Running Man’ on each leg

Other Important Considerations

Hormonal Changes & Breastfeeding

Hormones released during breastfeeding, can increase joint laxity, raising the risk of injury or pelvic floor dysfunction. Consider running after feeding your baby to reduce breast fullness and discomfort and make sure you rehydrate afterwards.

Supportive Clothing

A well-fitted sports bra and pelvic support garments can significantly enhance comfort and performance. Look for high-waisted, compressive activewear designed for postpartum bodies.

Sleep Deprivation & Recovery

Sleep is vital for physical recovery. With a newborn, recovery times might be longer than you’re used to. Listen to your body, and give yourself grace during this stage.

The Role of Pelvic Health Physiotherapists

Pelvic health physios are experts in postnatal rehabilitation and commonly work with women from six weeks postpartum to:

Develop individualised exercise programs
Support safe re-entry into running and sport
Address any lingering pelvic floor issues or abdominal separation (diastasis recti)

Ready to Get Back on Track?

If you’re looking to safely return to running after having a baby, our compassionate and knowledgeable Pelvic Health Team is here to guide you. Book an appointment today and take your first confident step forward.