Postpartum Running: A Pelvic Health Physiotherapist's Guide
As a pelvic health physiotherapist, one of the most common questions I hear from new moms is: “When can I start running again?”
It’s a great question—but the answer isn’t as simple as checking off a timeline. Every body, every birth, and every recovery is unique. The good news? Yes, you can return to running after having a baby—when it's done with the right preparation, support, and timing.
Let’s take a look at what the research says and how we, as physiotherapists, help guide this important transition.
Who is a Postpartum Runner?
You don’t need to be training for a marathon to call yourself a runner. If you love to move, enjoy the outdoors, or simply feel like running is part of your identity, then you’re a runner—even if you’ve taken a break during pregnancy and birth.
In fact, a 2024 international consensus defines a postpartum runner as any woman who identifies as a runner at any point after childbirth, regardless of pace or frequency (Christopher et al., British Journal of Sports Medicine, 2024). It’s an empowering definition that values you—not just your performance.
Why Running Postpartum Deserves Special Consideration
Running is a high-impact activity that places a lot of demand on your body—especially the pelvic floor, abdominal wall, joints, and muscles. These areas go through major changes during pregnancy and childbirth.
As physiotherapists, we often say that returning to running postpartum should be approached like a rehabilitation process—not because something is “damaged or broken” but because your body has done something extraordinarily complex, and now it needs to restore strength and function.
What Determines Readiness to Run?
A 2024 expert consensus led by physiotherapists, sports doctors, and exercise professionals recommends a multifactorial assessment before returning to running postpartum (Christopher et al., 2024).
Here's what we look for:
Pelvic Floor and Core Function
Your pelvic floor supports your bladder, uterus, and rectum. During pregnancy and birth, these muscles can stretch, weaken, or tighten. If they’re not functioning well, you might experience:
- Leaking urine during movement
- A feeling of heaviness or pressure in your vagina
- Pain in the lower back, hips, or pelvis
Returning to running too soon can worsen these symptoms or create long-term issues. That’s why a pelvic floor assessment is a key step for successful return to running (Goom et al., 2019).
Load Tolerance and Impact Management
Can your body handle the demands of running? As physiotherapists, we use movement screens—like single-leg squats, hops, and gait analysis—to see how your body responds to impact. If we notice signs of fatigue or compensation, we may recommend more strength or coordination work to better prepare your body for the loads of running. (Christopher et al., 2024).
Biopsychosocial Factors
Physical recovery is just one piece of the puzzle. Your emotional well-being, sleep, energy levels, and stress all matter. The early postpartum period can feel overwhelming, and that’s completely normal.
All of these factors affect how well your body can recover and adapt to the high impact loads of running and can increase risk of injuries. That’s why we view readiness as a whole-person decision—not just a physical one (Christopher et al., 2024).
Previous Training History and Current Goals
Whether you ran regularly before pregnancy, during pregnancy or are just starting now, your background helps shape your personalised return to running plan. Your goals may shift—and that’s okay.
I always remind my clients that listening to your body and nurturing it will support long-term progress. Every runner’s path is different, and that’s part of the journey.
Supportive Equipment
Your entire body goes through significant changes during pregnancy and birth. Support garments (like abdominal or pelvic belts), properly fitted sports bras, and appropriate footwear can make a big difference.
In some cases, we might suggest using a pessary, a device that helps support the pelvic organs. These tools aren’t signs of weakness—they’re just part of a thoughtful, supportive return to running postpartum plan (Goom et al., 2019).
What Do Canadian Guidelines Recommend?
The 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep Throughout the First Year Postpartum encourages new moms to aim for 120 minutes of moderate-to-vigorous activity per week (Davenport et al., 2025).
But here’s the key: progression should be gradual and based on how you feel.
Even light movement in the early weeks—like gentle walking or breathing exercises—can help with healing, mood, and energy. You don’t have to rush. Movement is about feeling good, not perfection!
The Role of Pelvic Health Physiotherapy
As a pelvic health physiotherapist, I see myself as your partner in postpartum recovery.
My role includes:
- Assessing pelvic floor strength, coordination, and mobility
- Checking for diastasis recti (abdominal separation)
- Screening for prolapse and incontinence
- Creating a gradual return-to-running plan
- Supporting your confidence and mental well-being
A 2019 guideline recommends all postpartum women have a pelvic health check before returning to running or high-impact exercise (Goom et al., 2019). It’s a proactive step that can prevent chronic issues and help you feel strong and empowered.
A Phased Approach to Returning to Running
Just like with rehab, returning to running is best done in stages that allow for your body to heal and adapt. Here’s a general framework I use with postpartum clients:
Stage 1: Return to Daily Movement
- Gentle walking, mobility, and reconnecting with the pelvic floor
- Breathing and posture retraining
Stage 2: Return to Structured Exercise
- Low-impact strength work (e.g., squats, bridges, lunges)
- Core engagement, balance exercises, light cardio
Stage 3: Return to Jogging
- Short jog-walk intervals
- Monitoring for symptoms like leaking, heaviness, or pain
Stage 4: Return to Sport or Full Training
- Adding sprints, drills, or varied terrain
- Training for races or performance goals (if desired)
Stage 5: Return to Competition (if applicable)
- High-intensity sessions with continued support and pelvic floor maintenance
This approach is supported by recent expert recommendations that highlight gradual progression, individual goals, and ongoing reassessment (Christopher et al., 2024).
Trust Your Body and Give It Time
To all the moms out there: your body has done something incredible. Returning to running isn’t a sprint—it’s a journey of reconnecting with your strength, identity, and love for movement.
Surround yourself with a team that listens to your goals and understands the unique needs of your body. If you’re unsure, a pelvic health physiotherapist can be a great resource to guide and support you.
At Fit for Life Physiotherapy, both Wendy Hancock and I (Natalie Lehto) are experienced Pelvic Health Physiotherapists. We're here to help you return to running safely, confidently, and on your own timeline.
You deserve to run—when you're ready.
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Natalie Lehto is a registered physiotherapist with 20+ years’ of orthopaedic clinical experience and a passion for helping others achieve their physiotherapy goals. She is also Rostered with the College of Physiotherapists of Ontario to provide Pelvic Health Physiotherapy. Natalie has a special interest in working with runners to help them feel their best and reach their goals! Interested in working with Natalie? Book in here. |
References
- Christopher SM, Donnelly G, Brockwell E, et al. (2024). Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. British Journal of Sports Medicine, 58:299–312.
- Davenport MH, Ruchat S, Jaramillo Garcia A, et al. (2025). 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum. British Journal of Sports Medicine, 59:515–526.
- Goom T, Donnelly G, Brockwell E. (2019). Returning to Running Postnatal – Guidelines for Medical, Health and Fitness Professionals Managing This Population.
- Bø K, Artal R, Barakat R, et al. (2017). Exercise and Pregnancy in Recreational and Elite Athletes. British Journal of Sports Medicine, 51(21), 1516–1525.