When Can I Start Running Postpartum?
Post Partum Mini Series
Part One: How to Speed Up Postpartum Recovery
Part Two: Hypopressive Exercises for Early Postpartum Healing
Part Three: When Can I Start Running Postpartum?
Part Four: How to Relieve Neck Pain From Breastfeeding
For so many moms, running feels like freedom, strength, and control. I get it—you want to feel like you again. But jumping back into running too soon after having a baby can hurt your recovery and leave you with long-term issues like pelvic organ prolapse, diastasis, back pain and pelvic pain.
Running is a high impact activity, plain and simple. And if your core and pelvic floor aren’t ready for it, every step is like dropping a weight on an already weak foundation. So how do you know if your body is ready to run again after pregnancy?
The Checklist: Are You Ready to Run?
Running puts intense pressure on your core and pelvic floor—up to 4 times your body weight with each step! And if your core muscles are not yet ready to receive that impact, the pressure will go through the fascia, ligaments and organs in your core and pelvic floor instead of being absorbed by the muscles. Starting too soon leads to problems like leaking, urgency, pelvic pain, back pain, or that frustrating belly pooch getting worse instead of better.
Many doctors give the standard "6-week clearance" for exercise after delivery, but your body needs very specific strength and stability before handling high-impact movement after 10 months of pregnancy and delivery! Before you even think about running postpartum, there are several things you can check to make sure it's safe for your core and pelvic floor.
Here are the signs that YOUR CORE IS READY for the high impact and pressure of running:
Cough Test: When you cough, your abs and pelvic floor muscles pull in. If they push out when you cough, that means your core isn’t managing increased pressure well enough yet, and you are at a high risk of injury from running. Learn more about the cough test here.
No Diastasis: Your abdominal muscles have fully closed and there is no more than a 2.5 finger separation between them. Learn more about resolving diastasis.
No Symptoms of Pelvic Floor Dysfunction: This means no leaking, urgency, bloating, or pelvic pain during or after activity.
Jump Test: Can you jump as high as you can 20 times in a row without any pain, pressure, or heaviness afterward? If not, your core isn’t strong enough for the high impact of running.
If you’re not 4/4 on this list, that’s your body telling you it needs more time to recover and still requires the right prep to handle running safely.
How to Build Your Strength Back After Delivery
As a mom myself who loves to run, and a physical therapist who's helped hundreds of women return to running after pregnancy, I know building strength in all the right places takes a specific approach. Your postpartum body needs targeted exercises that rebuild your foundation (your core) from the inside out.
Here's what actually works:
1. Hypopressive Training
This is the technique for postpartum recovery. Especially important when you want to get back to running after having a baby. It strengthens your deep core like nothing else, tightens the fascia between your abdominal muscles, lifts your pelvic organs, and reduces pressure in your abdomen, all while decompressing your spine. Think of it as hitting “reset” on your core so it can truly handle high-impact activities like running.
2. Glute Strengthening
Your glutes anchor and stabilize your pelvis and support your core. When they're strong, running becomes smoother and safer. Strong glutes will absorb much of the impact from running and keep your pelvis stable. Weak glutes leave your pelvic floor vulnerable to injury during running, and can lead to SIJ dysfunction. Your pelvic floor works better, and your lower back stays happy when your glutes are strong. Start with basic squats, bridges, and step-ups to wake up these essential muscles.
These methods form the foundation of The Core Recovery Method® because they deliver real results. My clients start with basic movements and progress steadily toward their running goals—no leaking, no pain, no pressure, tight abs and strong pelvic floor.
When You’re Ready to Run
You've built your foundation. You've passed the tests. Your body feels strong and capable. Now it's time to return to running—but in a way that protects all the strength you've built.
Most women make the mistake of starting with slow jogs around the neighborhood. While this seems gentler, it's actually harder on your postpartum body. Here's a smarter approach:
Start with Sprints, Not Long Jogs
This might surprise you, but sprinting is actually easier on your core and pelvic floor than a slow, steady jog. Short, powerful sprints work better for rebuilding running strength. When you sprint, your muscles engage fully, your breathing deepens naturally, and your core fires on all cylinders. During a slow jog, these natural protective mechanisms don't kick in as strongly.
Here's why sprints work better:
- Quick bursts mean less sustained pressure on your pelvic organs
- Full muscle engagement protects your core and pelvic floor
- Deep, rhythmic breathing supports your internal pressure system
- Rest periods between sprints let your muscles recover properly
- Your form stays stronger during short sprints
Signs to Watch For:
- Leaking during or after running
- Pelvic pressure or heaviness
- Lower back pain
- Worsening abdominal muscle seperation
If you notice any of these symptoms, scale back. Drop your sprint duration, add more recovery time, or return to foundational exercises for another week or two.
Remember: running is an activity your body needs to rehab for postpartum. If you ensure your core muscles and pelvic floor are ready for the impact and pressure of running, then each sprint will build your strength and confidence. Stay patient with the process—you'll be logging longer distances before you know it, and your core will thank you for taking this thoughtful approach!
