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Returning to Running

A staged approach that protects your recovery

Running is great for fitness, mood and energy. After having a baby, though, returning to running before your body is ready can set back your recovery, particularly your pelvic floor and core. The current guidance from postnatal physiotherapy is clear: no high-impact exercise (including running) until at least 12 weeks postnatally, and only after you can pass some basic readiness checks.

This page sets out a staged approach, what to do at each stage, and when to seek a physio assessment.

Before you start, get the foundations in

The first 12 weeks after birth are for healing and rebuilding the foundations, not for impact. Use them well:

  • Walking. Build up from short walks to brisk walks of 30 minutes plus, daily, by week 6 to 8.
  • Pelvic floor exercises. Three sessions daily, both slow and fast contractions.
  • Deep core work. Diaphragmatic breathing, pelvic tilts, knee drops, glute bridges. Build progressively.
  • Strength work. From around week 6 to 8, add bodyweight squats, lunges, step-ups, and gradually add resistance.
  • Postnatal physio review. Particularly recommended if you had any of: third- or fourth-degree tear, caesarean, forceps or ventouse delivery, significant DRAM, prolapse symptoms, ongoing leaking. A physio can clear you for running and tailor your programme.

Without this base, jumping straight into running is more likely to cause leaks, dragging, or pelvic floor setbacks.

Warning signs to look out for

Stage 1: Weeks 0 to 6, Recovery

What to do: Walk gently, gradually building duration. Daily pelvic floor exercises. Diaphragmatic breathing. Pelvic tilts. Avoid all impact and heavy lifting.

Stage 2: Weeks 6 to 12, Foundation

What to do: Increase walking to 30 to 45 minutes briskly. Add basic strength (squats, lunges, glute bridges, step-ups). Continue pelvic floor work. Consider a postnatal physio review.

Stage 3: Weeks 12+, Run-walk

What to do: If you have passed the readiness checks (see next section), start with a run-walk pattern: e.g. 1 minute run, 2 minutes walk, repeated for 20 minutes, 2 to 3 times a week. Increase the running portion gradually over several weeks.

Stage 4: From Week 16 to 20+, Continuous running

What to do: Once you can comfortably run-walk without symptoms, build up to continuous running over weeks. Aim for no more than 10% increase in weekly distance or time from one week to the next.

Stop and speak to a physio if

  • You experience leaks of wee, wind or stool during or after exercise.
  • You feel a dragging or heaviness in the pelvis, during or after running.
  • You see or feel a bulge in the vagina.
  • Your tummy domes or tents down the middle with effort.
  • You have pelvic pain, hip pain or lower back pain with running.
  • You have discomfort over the C-section scar that doesn’t settle.

Your GP can refer you to the postnatal physiotherapy service. A short course of physio often gets you back to running successfully.