Postnatal Return To Running
One of the most frequent questions we get asked by postnatal women in the clinic is “when can I return to running?”
Returning to running after having a baby is a goal for many women — whether you’re a seasoned runner or simply eager to feel strong and free in your body again.
But it isn’t just about waiting for your 6-week check.
New international research published in 2024 provides clearer guidance on how — and when — women should safely return to running after birth, while also acknowledging that there is no black and white answer to this question.
This blog breaks down the latest evidence and what it means for your body, your pelvic floor, and your long-term health.
Why Returning to Running Postpartum Is Different
Pregnancy and birth place significant demands on the body, particularly the pelvic floor, abdominal wall, hips and glutes, connective tissues and hormonal system.
Add to this your delivery , if you needed assistance and if you sustained any injuries.
Plus sleep deprivation, deconditioning, and the physical load of caring for a newborn — and it’s clear why returning to impact exercise needs careful planning.
Running is essentially a series of single-leg hops, with ground reaction forces up to 2–3 times body weight.
Your body needs to be prepared for that load.
What Does the 2024 consensus Say?
In 2024, an international panel of pelvic health physiotherapists, sports medicine doctors and researchers published a 2-part consensus statement on postpartum return to running.
Because high-quality long-term studies are limited, these guidelines were developed using expert consensus and the best available evidence.
Their biggest message?
Return to running should be based on your readiness — not just time postpartum.
Individual Factors Matter
Your return to running plan should consider:
Your pre-pregnancy fitness
Your health and fitness during your pregnancy
Your delivery - how you birthed, if you needed assistance and if you sustained any injuries
How you are recovering postnatally - physically, emotionally and how much sleep are you getting
The state of your pelvic floor
Is There a Safe Timeframe to Start Running?
There is no universal “green light” week.
While many women hear 6–12 weeks postpartum, the research emphasises:
Time alone is not enough
Healing timelines vary significantly
Birth injuries must be fully recovered
Strength and impact capacity must be restored
Signs You’re Not Ready to Run Yet
The consensus statement highlights pelvic floor symptoms as key indicators that your body needs more preparation.
Watch for:
Urine leakage with exercise
Vaginal heaviness or bulging
Pelvic pain
Lower back or pelvic girdle pain
Abdominal doming or coning
Ongoing bleeding with activity
These symptoms are common — but not normal — and should be assessed by a women’s health physiotherapist before returning to impact exercise.
What is included in a comprehensive postpartum running assessment?
Pelvic Floor Function
Strength, endurance, coordination, ability to contract during impact
Abdominal Wall Recovery
Assessment of abdominal separation & functional core control
Strength & impact Testing
Postpartum runners commonly demonstrate hip and trunk weakness, which increases injury risk. Before returning to running, you should be able to tolerate graded strength and impact tasks without symptoms.
These may include:
Brisk walking x 30min
Jogging on the spot x 1 min
single leg balance x 10s/leg
Single-leg squats x 10/side
Hopping drills x 10/leg
Bounding exercises x 10 forward and back
If these provoke leakage, heaviness, or pain, your body is not yet ready for running loads.
Strength Training: The Foundation of Postnatal Running
The 2024 consensus strongly emphasises that strength training is essential before and during your return to running, with key focus on pelvic floor, abdominals, glutes, hip flexors and calves.
Strength prepares your body to absorb and transfer force safely.
Skipping this phase increases your risk of pelvic floor dysfunction and overuse injuries.
How to Start Running Postpartum
When you are physically ready, a graded return is recommended.
Start With Walk–Run Intervals
For example:
Walk 2 min / Run 1 min
Repeat for 20–30 minutes
Gradually increase running time while reducing walking intervals.
Progress Slowly
Key progression principles from the research show that is really important to take your time getting back to running.
Increase your distance before increasing your speed
Include rest days between runs
Avoid sudden mileage increases
Your body is still adapting — even months postpartum.
The Role of Breastfeeding, Sleep & Recovery
Postpartum running isn’t just physical — it’s physiological and psychosocial.
The guidelines highlight the importance of monitoring:
Sleep quality and fatigue levels - listen to your body and don’t push through fatigue. Getting enough sleep is importat to support your readiness to run without burnout or injury. The consensus highlights sleep as a key readiness factor.
Breastfeeding runners are advised to feed or express before running to support milk production.
Hydration - drink plenty of water, especially if you are breastfeeding
Energy availability - low energy availability can impair recovery and increase injury risk.
Mental health - try to ensure running is improving your mental health, not adding another layer of stress or guilt.
When to book a Women’s Health consultation
We always recommend seeing a Women’s Health Physiotherapist prior to running postpartum, especially if you have any pelvic floor symptoms, want guidance returning to running, had a complex birth, are unsure where to start or want a strength programme tailored to you.
Early assessment can prevent long-term issues and build confidence as you return to sport.
Reference:
2024 International Consensus on Postpartum Return to Running
(Deering et al., Christopher et al., BJSM/BMJ 2024)