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When It's Safe To Start Running Postpartum

Updated: May 13

Running Postpartum

It's so tempting to get those running shoes on as soon as possible postpartum.

Especially if you're. runner that hasn't been able to run through pregnancy!

But not so fast, you have just undergone an incredibly fast and intense transformation.

You went from carrying a human in your body for almost a year, to not, in a matter of hours or days!

That means it's going to take some time to return to high impact activities such as running, jumping, and lifting.

And it's going to take some serious and focused rehabilitation during that time to prevent injuries and promote a successful return to running.

I typically tell my moms to wait at least 12 weeks postpartum before they start running, which is in accordance with the 2019 postpartum exercise guidelines.

People who wait at least 12 weeks postpartum to resume high impact activities such as running, are at a decreased risk of developing urinary incontinence, pelvic organ prolapse, muscular injuries, and hernias.

I know 12 weeks sounds like an eternity, but the pelvic floor muscles stretch to accommodate the pregnancy and childbirth, and do not resume tensile strength until 4-6 months postpartum.

Remember, the pelvic floor muscles function as our sphincters and support system for our organs, so further compromise them at your own peril!

So what can you do early postpartum?

Early postpartum rehabilitation is essential. It's important to ride the wave of natural tissue healing and hormone changes in the first three months postpartum.

This is a critical time to address abdominal separation and pelvic floor muscle integrity.

It is also critical to aggressively address prolapse symptoms that arise during this time.

See your pelvic floor physical therapist no later than 6 weeks postpartum for an individual assessment of your core system and specific instructions for rehabilitation.

Moms may have different needs for early postpartum rehabilitation based on what type of delivery they had.

If you are dealing with issues like pee leaks, pain or prolapse well before the 6-week mark, make your appointment earlier!

Small Steps to Running Postpartum

Once mamas have passed these tests, it's time to run. We start with small distances of 10-20 minutes at a time with a day in between. If this goes well with no aggravation of symptoms, we can increase! If symptoms show up, we take a step back and reanalyze.


Running postpartum is a big deal. Your body has just morphed drastically from carrying a human to not.

The early postpartum period is a time to gingerly nurture and care for yourself, and to begin gentle core rehabilitation.

Make sure you book your appointment today to get started on your postpartum running journey.

Click here to schedule with us!

Not local to Albuquerque? You can still get help. Click here for my online Pelvic Health Coaching Program!

Want to learn more about your pelvic floor or find out if pelvic floor physical therapy is for you? Make sure you check out our blog The Ultimate Guide to Know If Pelvic Floor PT is For You.

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