Returning to Running After Baby: What the Latest Guidelines Really Say
You might be wondering: When can I start running again after having a baby? This isn’t just a question about time — it’s about readiness. Running is high-impact, and your body has gone through massive changes. Getting back into it too soon without preparation can lead to leaks, pressure, pain, or setbacks.
The Return to Running Postnatal Guidelines were created to help medical, fitness, and pelvic health professionals guide postpartum runners safely back to running. These guidelines emphasize criteria-based progression rather than a date on the calendar.
The Big Picture
After birth, your pelvic floor and connective tissues are still healing. Running increases intra-abdominal pressure and impact forces — things your body may not be ready for right away. That’s why these guidelines stress:
Healing and readiness matters more than weeks postpartum
Pelvic floor function needs to be strong and coordinated
Strength, impact tolerance, and symptom monitoring predict success more than time alone
What Readiness Looks Like
Before attempting a return to running, the guidelines (summarized by clinicians and pelvic health PTs) suggest you can:
1. Tolerate low impact and basic strength without symptoms:
• Walk 30 minutes comfortably
• Do basic rehab strength tasks like single-leg balances and squats
• Jog in place, hop, and bound without pain, heaviness, pressure, or leakage
2. Have pelvic floor strength and control:
• Ability to perform targeted pelvic floor contractions with good endurance and quick response
• No persistent pelvic heaviness, dragging, bulging, or incontinence
3. Pass strength tests in key areas for 20 repetitions:
• Single-leg calf raises
• Bridges
• Side-lying abduction
• Single-leg sit-to-stand
When all of the above can be done pain-free and symptom-free, you may be ready to begin a graded walk-run progression starting with short running intervals and gradually increasing duration over weeks.
Why Timing Matters
Many postpartum runners are “cleared” medically at 6 weeks, but that clearance often doesn’t factor in pelvic floor strength, tissue healing, or load tolerance. Most guidelines recommend waiting until at least 12 weeks postpartum (and only when function meets criteria) before returning to running.
This isn’t a strict rule, but a smart, evidence-based guideline: every body heals differently, and pelvic floor recovery can continue for months.
The Risks of Returning Too Soon
Running is a high-impact activity. High impact has been shown to increase the risk of pelvic floor dysfunction compared with low-impact exercise.
Returning too early without proper progression can contribute to:
Urinary leakage
Pelvic or perineal heaviness
Pain in the pelvis, hips, or low back
Worsened prolapse symptoms
Your pelvic floor isn’t “weak” — it’s adapting. Guided progression protects long-term pelvic health and helps you build confidence safely.
A Smarter Return: What to Expect
Instead of pounding out miles right away, most postpartum runners follow a progression that includes:
Walking and low-impact aerobic training
Pelvic floor and core retraining
Strength and mobility exercises
Walk-run intervals with gradual progression
Regular symptom checks after workouts
Think quality over quantity — build a foundation before building mileage.
Why Individualized Care Makes All The Difference
In a cash-based clinic model, your care is built around you, not insurance limits. That means:
One-on-one assessment of strength, movement, and pelvic floor function
Tailored progression plans
Hands-on guidance for safe transition back to running
Ongoing support and monitoring of symptoms
This is not a cookie-cutter plan. Every postpartum body is different, and running readiness should reflect that.
Bottom Line
Running again after baby doesn’t happen on a timeline — it happens on a readiness continuum. Weeks matter less than how your pelvic floor, core strength, and impact tolerance are progressing.
If you want to return to running without fear of leakage, pain, or setbacks, the smartest first step is a guided evaluation and individualized plan.
Ready when you are — and we’re here to help you get there, one step at a time.
