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 FITMOM 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. Instability of joints 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 FITMOM 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.

Stay tuned to the blog for more videos of warm ups, mobility stretches and the best exercises to include in your workout before you lace up your shoes and head out the door!

Are you ready to #Jointhemotherhood? We’d love to have you join us to connect with other people in your community and receive expert instruction for a fun, safe and effective workout.