when is it safe to return to running after birth?
This guide will help you understand when and how to get back to your favourite activity safely.
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.
Why Your Body Needs Time to Heal
Returning to running after having a baby can feel exciting, but it's important to approach it with care and patience.
Your body has gone through incredible changes during pregnancy and childbirth - and it needs time to heal and regain strength before it's ready for the demands of running.
Running is a high-impact activity, meaning it puts a lot of stress on your joints, muscles, fascia, organs and especially your core and pelvic floor. During pregnancy and birth, these areas are significantly affected. Your abdominal muscles might separate (Diastasis Rectus Abdominis or DRA), your fascial system stretches, organs are displaced and your pelvic floor muscles can become weakened or less coordinated.
Giving your body adequate time to recover is crucial to prevent injuries and long-term issues like bladder leaks, prolapse or pelvic pain.
When Can You Think About Running Again?
While many guidelines suggest aiming to return to running between 3 to 6 months postpartum, this is a general aim, not a strict deadline. The most important factor is your individual readiness, not just the number of weeks since birth.
Minimum Wait Time: It's generally recommended to wait at least 3 months postpartum before trying any high-impact activities like running. This gives your pelvic floor and core muscles essential time to heal and build foundational strength.
Start Low-Impact First: Before you even think about running, focus on low-impact exercises like walking, cycling, or swimming. These activities help you build strength and endurance without putting too much stress on your healing body.
the importance of a pelvic health check
This is a crucial step for all new mothers, regardless of how you delivered (vaginal or C-section).
A Pelvic Health Physiotherapist can assess your abdominal and pelvic floor muscles. They check their strength, how well they work together, and if there are any issues that could make running unsafe.
As a first step, you can take the Pelvic floor Survey online to check for symptoms.
when to stop or not start running
Your body will give you signals if it's not ready for running. If you experience any of the following symptoms, whether before, during, or after attempting to run, you should stop and consult a pelvic health physiotherapist or your doctor:
Heaviness or dragging feeling in your pelvic area: This can be a sign that your pelvic organs are not fully supported (known as pelvic organ prolapse).
Leaking urine or difficulty controlling bowel movements (gas or stool): These are classic signs of pelvic floor weakness or dysfunction.
A noticeable gap or "doming" along the middle of your belly: This indicates Diastasis Rectus Abdominis (DRA), where your abdominal muscles have separated, affecting core stability.
Pain in your pelvis or lower back: This could signal underlying muscle imbalances or joint instability.
Ongoing or increased bleeding beyond 8 weeks postpartum that isn't your period: This is a significant medical warning sign and requires urgent medical consultation.
what to expect at a pelvic health assessment
When you see a pelvic health physiotherapist, they will conduct a thorough evaluation to determine your readiness for running. This typically includes:
Detailed Discussion: They'll ask about your pregnancy, delivery, any current symptoms, and your fitness goals.
Abdominal Muscle Check: They will gently feel your abdominal muscles to check for any separation (DRA) and assess how well your deep core muscles are engaging.
Pelvic Floor Muscle Evaluation: This often involves an internal examination to check the strength, endurance, and coordination of your pelvic floor muscles. They'll see if you can contract and relax them properly, and check for any signs of pelvic organ prolapse or scar tissue from birth.
Core Pressure Control Screening: This involves testing how well your core and pelvic floor can manage pressure changes in the abdomen. Healing your core and pelvic strength requires good pressure management strategies and prevents prolapse.
Functional Movement Assessment: They'll observe how your core and pelvic floor respond during various movements like squatting, lifting, or even a gentle hop, to see how your body manages impact.
Overall Strength and Balance Tests: They may test your hip strength, single-leg balance, and other lower body movements to ensure your entire body is prepared for the demands of running.
getting ready to run: preparing your body
Once you've been cleared by a pelvic health physiotherapist and are free of warning signs, you can begin a gradual return to running. This isn't just about hitting the pavement; it's about building up your strength and endurance progressively.
Before you start running, you should be able to complete the ‘Return to Run’ screening without pain or pelvic floor symptoms.
When you do start running, remember these principles:
Gradual Progression: Begin with a walk-run program, slowly increasing your running intervals and decreasing walking intervals over several weeks.
Listen to Your Body: If any warning signs reappear, reduce your activity immediately and consult your physiotherapist. It's always better to be conservative than to push too hard too soon.
Continue Strength Training: Running requires strong glutes, hips, and legs. Keep up with your strength and conditioning exercises alongside your running.
Returning to running after childbirth is a journey that requires patience and self-awareness. By understanding your body's healing process, recognising warning signs, and working with a pelvic health physiotherapist, you can ensure a safe return to running.