Are you wondering how to return to run postpartum? You might be going to your new mom groups for advice or maybe you are just winging it. When do I start running postpartum? How do I start running postpartum? Can I return to run at 6 weeks postpartum or should I wait longer? If you have these questions, I have the answers you are looking for in this blog.

I have broken down the postpartum return to run timeline into a 3-step approach for my clients which has been so helpful. It will help you wrap your head around what the current research is saying, while also feeling like you are making meaningful progress towards your goals.

My 3 step approach to running postpartum

• Recover. This is the timeframe from roughly 0 to 4-6 weeks postpartum. There is so much mixed information about what you can and can’t do during this time. You aren’t “cleared” for exercise and you are told to just rest, but let me be clear - you can still move your body. This is a great time to work on pelvic floor and core connection, low level hip strengthening exercises like clams, bridges, and modified side planks, mobility including hips, spine, and feet. Early movement can help optimize recovery and healing.

• Rebuild. You are cleared for exercise, but this does not mean you should jump straight to running. Remember, having a plan and a method to how you do this can help reduce your risk of injury and developing symptoms that will ultimately slow you down. I encourage my athletes to take 6-8 weeks to rebuild their strength. This includes hip and lower body strength with movements like deadlifts, squats, hip thrusts, calf raises, etc. Core strengthening exercises to include plank progressions, pallof press, and different types of weighted carries. Also working through plyometric retraining including different hopping and jumping drills. Working through this rebuild phase allows your body to get strong after having a baby and slowly progress your body’s ability to tolerate load again.

• Run. Finally - you made it! Jk, it’s not that bad. Waiting 12 weeks to run is really not that long! And I promise, taking your time to slowly recover and rebuild will enhance your running performance. When you start running, we want to make sure it is done gradually - don’t just go out and run 5 miles. I recommend starting with a walk/run progression and building from there. I do NOT recommend the couch to 5k program. Being deconditioned from sitting on the couch is significantly different from being pregnant and having a baby.

This 3 step approach gives you some structured guidance as you work through your return to run journey postpartum. I know there are a ton of “mom influencers” out there that are promoting the bounce back culture, but as a pregnant and postpartum pelvic health expert, PT, and run coach - I highly recommend you take your time with returning to run so that you can stay in the game for the long term.

If you are looking for support during your journey, I have a couple of different ways you can work with me. Check out my Rebuild and Run 8 week postpartum strength template for runners. It includes 8 weeks of programming, 30 minutes 3x/week, and all you need is a hip mini band. If you want more tailored support to you, I got you! Check out my customized online postpartum run coaching service.

Here’s to enjoying the journey!