How to approach running after birth

Author

Helen Henning (M.Sc Physiotherapy)

Date: 30 July 2025

reference

Donnelly, Grainne & Brockwell, Emma & Goom, Tom. (2020). Return to running postnatal - guideline for medical, health and fitness professionals managing this population. Physiotherapy. 107. e188-e189. 10.1016/j.physio.2020.03.276.

When can you start running again?

It's exciting to consider returning to running after pregnancy!

Generally, if you're at least 3 months postnatal and can pass specific tests (see here), you can start planning your return to running. It's all about balancing the risks and rewards for you. Gradually progressing and taking steps to reduce injury are key, and don't forget about recovery strategies like getting enough sleep!

starting small and setting goals

When you first start, think small and easy. This might mean just 1 to 2 minutes of running at a very comfortable pace. Setting short-term goals, like reaching a specific distance, can be really motivating. You can also have long-term goals, such as completing a race. Your goals will help shape how your training progresses. If you have more challenging performance goals, like aiming for a specific race time, working with a local running coach can be super helpful!

addressing risk factors

It's important to identify and address any potential risk factors for injury. If you have any, you'll want to take a more cautious approach, starting at a lower point and progressing very gradually. For example, if you're carrying extra weight, starting with a total of 3 kilometers per week has been shown to have a lower injury risk compared to starting with 6 kilometers.

how to progress your running

When you're building up your running, it's generally best to increase your training volume (like distance or time) before you increase training intensity (how fast or hard you run).

A good rule of thumb is to not increase your total weekly running distance or time by more than about 10% per week. However, if you're starting with very short runs (just a few minutes), a 10% increase might feel incredibly slow. In these cases, consider the relative increase (percentage) versus the absolute increase (actual distance/time). For instance, going from 1 minute to 2 minutes is a 100% relative increase, but it's only an extra minute in absolute terms, which is totally manageable!

Walk breaks can be a lifesaver when you're first getting back into it, helping to reduce fatigue. You can gradually reduce and then remove them as you get stronger.

A "couch to 5km" program can be fantastic! These programs typically include walk breaks and build you up gradually to running 5km over about 9 weeks. The NHS "couch to 5km" program, for example, starts with 3 runs in week 1. Each run begins with a brisk 5-minute walk, then alternates 1 minute of running with 90 seconds of walking for a total of 20 minutes.

listening to your body: key signs to monitor

It's crucial to pay attention to your body during your return to running. You'll want to know what's normal to expect and when you might need to back off or even stop.

Signs that might suggest you're doing too much too soon include:

• Heaviness or dragging in your pelvic area

• Incontinence (leaking urine or stool)

• Moderate to severe pain

It's often okay to experience mild musculoskeletal pain (around 0-3 out of 10 on a pain scale) that settles quickly after your run and doesn't last into the next day. However, always listen to your body and make decisions based on your individual symptoms and how you feel.

running with a buggy

Thinking about running with your little one in a buggy? Here's what you need to know:

Baby's Age: Most buggy companies advise waiting until your baby is between 6-9 months old before you start buggy-running. This is to protect your baby's delicate neck and spine.

Buggy Type: Make sure your buggy is specifically designed for running. Look for features like a five-point harness for the baby, fixed front wheels, hand-operated brakes, rear wheel suspension, pneumatic tires, 3 wheels, and a wrist strap.

Energy Cost: Running with a buggy does require more energy than running without one.

Technique: While different buggy-pushing methods exist, the two-handed method has been found to result in a speed and stride length most similar to running independently.

Your Body: Running with a buggy can lead to minor changes in your trunk, pelvis, and hip movements. Because of this, incorporating flexibility work for your spine, pelvis, and hips, along with gluteal strengthening exercises, can be really beneficial.

When you do start buggy-running, begin slowly and gradually, using the two-handed technique initially. And remember, a good strength and stretch program for your spine, pelvis, and hips is highly recommended!

Returning to running after pregnancy is a journey, not a race. Be patient with yourself, listen to your body, and enjoy the process of getting back out there!