Returning to Running Postpartum: What to Know & When to Start
For many women, lacing up for that first run after having a baby feels like reclaiming a piece of themselves. Running can restore confidence, identity, and joy—but it also places some of the highest impact demands on the pelvic floor and core. So, when is it safe to return, and what steps should you take first?
The short answer: most women are ready between 3–6 months postpartum—if they meet specific strength, coordination, and pelvic floor criteria. But no two recoveries look the same. The safest and most effective approach is criteria-based, individualized, and guided by a pelvic health physical therapist.
Why a Pelvic Floor Exam Should Be Non-Negotiable
Every woman should have a pelvic floor exam postpartum—ideally even during pregnancy. Here’s why:
Find your baseline: Pregnancy and birth change how your pelvic floor loads and coordinates. A PT exam identifies your unique starting point, scar mobility (perineal or C-section), levator ani integrity, and pressure management strategies .
Uncover hidden trauma: Studies show levator ani muscle avulsion occurs in ~15–30% of vaginal births and is linked to greater risk of pelvic organ prolapse . Early assessment can drastically alter how we prescribe loading and impact drills.
Personalize your rehab: Not every pelvic floor needs the same plan. Some women need strengthening, others need down-training and coordination. A one-size “do your Kegels” approach misses the mark.
Prevent common symptoms: Antenatal pelvic floor training significantly reduces risk of urinary incontinence in late pregnancy and postpartum. Think of it this way: You wouldn’t start a marathon plan without knowing your pace zones. Similarly, a pelvic floor exam gives you the data to train smarter, not harder.
What the Research Says
2019 Postnatal Running Guidelines (Goom, Donnelly, Brockwell): Recommend no running before 12 weeks postpartum and highlight a criteria-based screen of strength, impact drills, and symptom monitoring before progression.
2024 International Delphi Consensus: Reinforces that postpartum return to running should be symptom-guided, individualized, and multidisciplinary—not dictated by a fixed timeline.
“The panel agreed that postpartum return-to-running programmes should be criteria-based rather than time-based, with progressive walk-run intervals, strength training, and individualized adaptation to pelvic or musculoskeletal symptoms.” (PubMed)
“Training should be modified based on musculoskeletal or pelvic symptoms, sleep, mental health, lactation or energy availability concerns.” (British Journal of Sports Medicine consensus)
Systematic Reviews on Exercise & Pelvic Girdle Pain: Early low-impact exercise and structured strengthening are associated with reduced pain severity in the first postpartum year.
Antenatal Pelvic Floor Muscle Training Trials: Consistently show reduced risk of urinary incontinence and improved postpartum pelvic floor function.
“Antenatal pelvic floor training significantly reduces risk of urinary incontinence in late pregnancy and postpartum.” (PubMed)
Are You Run-Ready? (Self-Screen)
Before your first run, you should be able to complete these movements without pelvic floor symptoms (leakage, heaviness, pain) or abdominal doming:
Walk 30 minutes
Balance single-leg ×10 seconds each side
Perform single-leg squats ×10 each side
Jog in place ×1 minute
Bound forward ×10
Hop single-leg ×10 each side
Strength markers to aim for:
20 calf raises each leg
20 single-leg bridges
20 single-leg sit-to-stands
20 hip abductions each side
If symptoms appear, it’s a sign to pause and see a pelvic floor PT before progressing.
Your First 8 Weeks Back to Running
Weeks 1–4: Begin with run-walk intervals (start 1:1 run/walk, progress to 4:1). Keep runs 20–25 min, alternate days only.
Weeks 5–8: Transition to continuous jogging, 15–30 min. Add strides, gentle hills, or soft surfaces if symptom-free.
Golden rule: Volume before intensity. Progress ~10% weekly only if your body and pelvic floor are symptom-free.
Strength Training = Pelvic Floor Insurance
A strong, coordinated lower body supports your pelvic floor. Train:
Calves (seated + standing raises)
Glutes (hip thrusts, split squats, lateral steps)
Quads & hamstrings (squats, bridges, sliders)
Trunk (breathing drills, carries, anti-rotation work)
These aren’t extras—they’re the scaffolding your body relies on to handle running impact.
Lessons from the Pros: Copa’s Playbook
The NWSL’s Houston Dash became the first team in the league with three players returning from maternity leave in one season. Their success story came down to Copa’s Playbook—designed by physical therapist Dorcas “Copa” Copa, DPT (nwslsoccer.com).
Key takeaways for everyday athletes:
Start during pregnancy: Copa met with players to set goals and track exertion before birth. This mirrors the benefit of antenatal pelvic floor exams for all women.
No cookie-cutter plan: Each player had individualized progressions—pause when symptoms flared, push when ready.
Timeline ≈ 20 weeks: All three returned to play at ~5 months postpartum—but not because of a clock. It was because they passed readiness tests.
It’s more than physical: Copa emphasized joy, identity, and emotional readiness. Return wasn’t just about tissues—it was about athletes feeling like themselves again.
If elite soccer players trust this model, recreational runners deserve the same level of care and personalization.
When to See a Pelvic Floor PT
Seek a professional evaluation if you experience:
Leakage with exertion
Heaviness, bulging, or pressure in the pelvis
Pain in the pelvis, hips, or low back with impact
Difficulty controlling breath or abdominal pressure
Unresolved scar pain (perineal or C-section)
Better yet: schedule an exam proactively in pregnancy or at 6–12 weeks postpartum to set your baseline and plan ahead.
The Bottom Line
Your return to running postpartum isn’t about hitting a calendar date. It’s about:
Meeting specific readiness criteria
Listening to your body’s signals
Building strength and coordination before load
Partnering with a pelvic floor physical therapist for personalized care
Like Copa’s NWSL athletes, you can get back to doing what you love—stronger, smarter, and more resilient.
Frequently Asked Questions About Returning to Running Postpartum
Is it safe to run at 6 weeks postpartum?
For most women, no. Six weeks is usually too soon for high-impact activities like running. Current guidelines recommend waiting at least 12 weeks postpartum, and only returning when you pass specific strength and pelvic floor readiness tests.
When can I start running after a C-section?
Women who deliver via C-section often need more time before running because abdominal fascia regains only about 50% of its strength by 6 weeks and ~75–90% by 6–7 months. A pelvic floor and core exam is essential to guide safe progression.
How do I know if my pelvic floor is ready for running?
A pelvic floor PT can perform a postpartum exam to assess strength, coordination, scar mobility, and symptom response to impact. If you can complete single-leg hops, squats, and jogging in place without leakage, heaviness, or pain, you may be ready to progress.
What are signs I should stop running postpartum?
If you experience pelvic pressure or heaviness, urinary leakage, persistent pain, or abdominal doming, stop running and see a pelvic floor PT. These symptoms signal your body isn’t tolerating impact yet.
Do I really need a pelvic floor exam if I feel fine?
Yes. Even symptom-free runners can have underlying pelvic floor changes after pregnancy and birth. An exam helps establish your baseline and creates a personalized plan to prevent issues like prolapse or incontinence down the road.