Postpartum Return to Running: What You Need to Know Before You Hit the Pavement
- el6102
- May 11
- 3 min read
With the Ogden Marathon happening this weekend, it’s hard not to feel inspired to lace up your shoes and get moving again. For many postpartum moms, running represents freedom, identity, and a return to feeling like yourself.
But your body has gone through significant changes during pregnancy and birth, and returning to running too soon (or without the right preparation) can lead to setbacks like pelvic pain, leaking, or injury.
Let’s talk about how to safely return to running postpartum, what to watch for, and how to set yourself up for long-term success.
When Can You Start Running After Having a Baby?
This is the most common question, and the answer is: it depends.
While many providers clear patients for exercise around 6 weeks postpartum, that doesn’t necessarily mean your body is ready for running.
Running is a high-impact activity. Each step places 2–3 times your bodyweight through your pelvic floor and core. After pregnancy and delivery, these systems need time to recover their strength, coordination, and endurance.
A more realistic guideline for most people is around 12 weeks postpartum before beginning a gradual return to running, but even that varies based on:
Type of delivery (vaginal vs. cesarean)
Presence of tearing or complications
Core and pelvic floor function
Pre-pregnancy fitness level
Why Postpartum Running Feels Different
If you’ve tried to run postpartum and thought, “this feels… off,” you’re not imagining it.
Pregnancy affects after delivery:
Pelvic floor muscles: they’ve been stretched and loaded for months
Abdominal wall: including possible diastasis recti
Hormones: like relaxin, which can linger for several months and affect joint stability
Breathing mechanics and pressure management
Running requires your body to coordinate all of these systems efficiently. If one piece isn’t functioning well, your body will compensate, and that’s often when symptoms show up.
Signs You Might Not Be Ready to Run Yet
Before jumping back into running, it’s important to check in with your body. Some common signs that you may need more preparation include:
Leaking urine (even a little)
Heaviness or pressure in the pelvis
Low back, hip, or pelvic pain
Abdominal doming or coning
Feeling like you “can’t control” your core
These symptoms are common, but they’re not something you have to push through.
They are your body’s way of saying it needs more support first.
What to Do Before You Start Running
Instead of going straight from walking to running, think of postpartum return to running as a progression.
1. Build Foundational Strength
Focus on:
Deep core activation (not just crunches)
Pelvic floor coordination (both contraction and relaxation)
Glute and hip strength
This creates the stability your body needs to tolerate impact.
2. Work on Impact Readiness
Before running, your body should tolerate lower-level impact without symptoms.
This might include:
Walking briskly for 30 minutes
Performing small hops in place
Step-downs or single-leg strength exercises
If these feel good, you’re likely on the right track.
3. Gradually Reintroduce Running
Start with a walk-run progression, such as:
1 minute jog / 2–3 minutes walk (repeat 15–20 minutes)
Slowly increase jogging intervals over time
Avoid the temptation to “test” yourself with a long run early on. Consistency matters more than intensity.
Pelvic Floor and Running: Let’s Talk About It
One of the biggest concerns postpartum runners have is pelvic floor symptoms, especially leaking.
Here’s the key point: Leaking is not normal, even if it’s common.
Your pelvic floor needs to:
Generate force (to support impact)
Relax and lengthen (to absorb that impact)
Coordinate with your breath and core
If any of those pieces are off, symptoms can show up.
This is where pelvic floor physical therapy can be extremely helpful, especially for runners returning postpartum.
A Smarter Way to Train Postpartum
If you’re eyeing a race like the Ogden Marathon in the future, it’s worth taking the time to rebuild well now.
A few guiding principles:
Progress slowly (think months, not weeks)
Prioritize strength training alongside running
Fuel your body well, especially if breastfeeding
Listen to symptoms early, not after they worsen
This isn’t about holding you back, it’s about keeping you running long-term.
You Don’t Have to Guess
Many postpartum runners try to figure this out on their own, and end up frustrated when things don’t feel right.
A pelvic floor PT can assess:
Core and pelvic floor strength
Running mechanics
Impact tolerance
Individual risk factors
From there, you can get a clear plan tailored to your specific needs, not just generic advice from the internet.
Final Thoughts
Getting back to running postpartum is absolutely possible, and for many women, it becomes an empowering part of recovery.
But it shouldn’t feel painful, discouraging, or unpredictable.
Whether you’re cheering runners on at the Ogden Marathon this weekend or dreaming about your own comeback, remember:
Your body deserves a thoughtful return, not a rushed one.
If something feels off, there is a reason, and help is available!
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