Running Post Partum

What can a return to run program look like?

In the first three months postpartum, a low-impact exercise routine is generally recommended. From there, a gradual return-to-running program can begin as early as 3–6 months postpartum, depending on individual recovery. It’s best to start small—often with just 1–2 minutes of easy-paced running. When progressing your training, focus on increasing overall volume (total time or distance) before introducing higher intensity. As a general guideline, weekly running volume should not increase by more than about 10%. An exception can be made in the very early stages—for example, progressing from a 1-minute run to 2 minutes represents a 100% increase, but in absolute terms, it’s still only a 1-minute addition. A couch-to-5 km program can be especially helpful, as it incorporates structured walk breaks and gradual progression.

When is running not advised? 

• Urinary and or faecal incontinence prior to or during commencement of running 

• Pressure in the vagina prior to and during the commencement of running 

• Ongoing or onset of vaginal bleeding not related to the menstrual cycle 

• Musculoskeletal pain, such as pelvic pain prior to or during the commencement of running 

• Before 3 months postpartum 

Supporting the breastfeeding athlete: 

• Feed or pump just before running for comfort 

• Wear a fitted sports bra that offers support rather than compression supportive bra during the run but take it off soon after to avoid compression that could decrease milk supply 

• Suggest keeping the baby nearby during training if possible, to allow for on-demand feeding which helps maintain supply.

Check in with footwear:

• It should be noted that shoe size can alter permanently with pregnancy and footwear previously worn does not automatically mean it will be a good fit post-partum 

Running with a buggy: 

• Most of the information here focuses on the baby’s health. The consensus is that women should not consider running with a buggy until their baby is at least 6-9 months old

• You are going to want to pick a buggy that is designed for this function 

  • 5 point harness for the baby 

  • Fixed front wheels 

  • Hand operated breaks 

  • Rear wheel suspense 

  • Pneumatic tyres 

  • 3 wheels and wrist strap 

When to seek guidance from a pelvic floor physical therapist? 

• Getting clearance to start running post-partum 

• If you start running and notice any of the following:

  • Excessive or worsening bleeding 

  • Uterine or abdominal pain 

  • Increased post-artum discharge with activity 

Saskia - Physiotherapist

References: Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population by Groom Et al. 2019