Thinking About Running Again After Having a Baby? Let’s Talk 🏃♀️
For so many new parents I work with, getting back to running is the big goal postpartum. And honestly, I get it. Running isn’t just about fitness — it’s fresh air, headspace, stress relief, and sometimes the only quiet moment in the day.
But here’s the thing: jumping back into running too soon (or without preparation) can put your body — especially your pelvic floor — at risk for injuries and symptoms like leaking, heaviness, or pain.
In 2019, researchers finally gave us some clear guidance on returning to running postpartum (before that… there really wasn’t any!). These guidelines suggest waiting at least 3–6 months postpartum and doing some important check-ins with your body before lacing up your shoes.
It’s not just about time — it’s about readiness.
Some of the physical signs your body should be able to handle before returning to running include being able to:
Do single-leg squats, heel raises, and bridges
Walk for 30 minutes without leaking, pain, or vaginal heaviness
Stand on one leg for 10 seconds without feeling wobbly
Jog on the spot for 1 minute without leaking or pain
Hop in place 10 times on each leg without symptoms
Do 10 lunges without pain
And that’s only part of the picture.
We also need to look at life factors that can quietly increase your risk of injury postpartum — even if you “pass” all the physical tests.
Things like:
💙 Postnatal depression — especially if running feels like your only coping tool
🤱 Breastfeeding — which can affect joint and tissue support
🥱 Sleep deprivation — because tired muscles don’t recover well
🏃♀️ Not fueling or resting enough — your body needs energy to heal and run
I’ve seen many moms who technically checked all the boxes at 3 months postpartum… but then started developing pelvic floor symptoms a few months later. Often, it’s not because they did anything “wrong” — it’s because their bodies were doing a lot behind the scenes.
The takeaway?
Returning to running after baby isn’t about rushing — it’s about building back safely, step by step.
If running is something you’re eager to return to, a pelvic floor physio can help you figure out when and how to do it in a way that supports your body long-term.
Your future self (and pelvic floor) will thank you 💛
Mia Dang, PT, is a pelvic physiotherapist with extensive supplementary training in pelvic floor physiotherapy and perinatal care