When Can I Start to Run Again?
A Guide for Running in the Postpartum Period
Our members often ask us when it’s safe to return to running after they’ve had a baby.
If you’re a member of our Fitmama Strong Durham or Online Community you may have heard us say that running isn’t always the best sport/activity to jump back into right after a baby is born. Joint instability as well as postpartum and pelvic floor weakness, can contribute to a less enjoyable running experience for many, especially for those who are early in their postpartum recovery. Returning to a high impact activity like running without the proper training and recovery time can increase the likelihood of injury (knee pain, hip pain and back pain) and can exacerbate symptoms related to your pelvic floor, such as stress incontinence or pelvic organ prolapse.
Our recommendations
We recommend that your baby is at least 6 months old or older, although some people may be ready to return to running a little earlier (4-6months). Running earlier than the 4 month mark is generally an uncomfortable feeling for most people and we feel that the first 12 weeks of postpartum recovery are better spent in lower-impact exercises and foundational/restorative work.
Ideally you’ll have 4 to 8 weeks of strength training such as squats, lunges and other body weighted exercises, before you begin running. This base of strength and support will help reduce the instance of injury and keep you strong! Our Fitmama Strong Durham Babywearing or Stroller Fitness Classes and Online workouts can help you in this area.
We strongly suggest that you are assessed by a Pelvic Floor Physio before resuming high impact exercises like running. We work with many local pelvic floor therapists and are happy to connect you with an expert in your area.
A few more tips:
Include mobility and balance work in your exercise regime
Start slow with something such as a walk to run program as it’s one of the best ways to ease back into running
Pay attention to how your body feels both during the run (do you notice any heaviness or pressure in your pelvic floor or leaking when you run?) and after your run (such as heaviness or aching in your pelvis). Taking note of these feelings can help you adjust your running schedule and your strength training program.
Check out the video Jen shared with one of the local Durham Region Running Room members who are in training for a marathon! She was invited to speak on the importance of cross training when training for a marathon.
Jen presents the benefits of cross training when training for a marathon, to runners at the Running Room.
We hope you find these tips helpful so that you can enjoy many years of postpartum running! Happy Trails!
Interested in joining us? Our community is a great way to meet other new parents. Fitmama Strong Durham has been operating in-person classes in the Durham Region since 2010 and we’ve been offering Online classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness and Prenatal Yoga classes, on-demand from our virtual studio through a special series. Our 30 minute live, online Express classes include a Prenatal friendly Yoga class.
If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at any of our Express classes on our live, online schedule. It doesn’t matter if you’re pregnant, your baby was born 6 weeks ago or 6 years ago, we have something for all of our members! Already been to Fitmama Strong classes? Attend and in-person series or grab a monthly membership and keep moving with us. Please note that our New to Fitmama Strong 3 Class Pass cannot be used at our in-person series of classes.
Finally, we offer in-person Stroller Fitness and Babywearing Fitness in the Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Join us Online or at one of our in-person classes!