Returning to Running after Birth

The short answer: your body has done something incredible, and it deserves a gradual, supported return.

For some mums this will be a burning ambition but for others it might be months or years down the track

Common things we see postnatally

Every postpartum experience is different, but there are some very common concerns we help women with before returning to running:

• Feeling “heavy” or pressure through the pelvic floor
• Leaking urine during exercise, coughing, sneezing, or jumping
• Abdominal weakness or separation
• Hip, back, pelvic, or tailbone pain
• A feeling of instability or lack of control when running
• Scar discomfort after caesarean or perineal tearing
• Fear or uncertainty around returning to impact exercise

Many women assume these symptoms are just part of motherhood or something they have to put up with. They’re common — but they’re not something you should ignore.

So… When can you return to running?

One of the biggest misconceptions we see is the idea that you’re “cleared” to run at six weeks postpartum.

While your six-week GP or obstetric review is important, it doesn’t necessarily mean your body is ready for high-impact exercise.

Running places significant load through the pelvic floor, abdominal wall, joints, and muscles. During pregnancy and birth, these areas go through major changes — and recovery takes time.

A gradual return to running is generally recommended no earlier than around 12 weeks postpartum, and sometimes longer depending on:

• Your pregnancy and birth experience
• Whether you had a vaginal birth or caesarean
• Pelvic floor symptoms
• Sleep and fatigue levels
• Strength and loading capacity
• Previous fitness and running history

There’s no prize for rushing back too soon. Building a solid foundation first often means fewer setbacks later.

Signs your body might need more support

If you notice any of the following during or after exercise, it’s worth checking in with a pelvic floor physiotherapist:

• Leaking urine
• Pelvic heaviness or dragging sensations
• Pain with running or impact
• Persistent abdominal doming or bulging
• Ongoing back, hip, or pelvic pain
• Feeling unable to control your core or pelvic floor
• Symptoms that worsen later in the day or the next morning

These signs don’t mean you’ll never run again. They simply tell us your body may benefit from more support, strengthening, or a different progression plan.

What does a Pelvic Floor physio assessment involve?

A Women’s Health Physiotherapy assessment around six weeks postpartum allows us to discuss:

• Bladder and bowel function
• Pelvic floor recovery
• Sexual function
• Prolapse screening
• Abdominal separation (DRAM)
• Exercise goals and return-to-sport plans 

A pelvic floor and abdominal assessment can help identify what your body is ready for and where it may need more support.

..BUT a postnatal running assessment is about much more than just your pelvic floor.

We look at:

• Strength and coordination
• Breathing and pressure management
• Core and pelvic floor function
• Running readiness
• Load tolerance and impact control
• Mobility and movement patterns
• Your goals and lifestyle

From there, we can help guide a realistic and individualised return-to-running plan that feels achievable and sustainable.

A Gentle Reminder

Postpartum recovery isn’t linear. Some days your body feels capable and strong; other days it feels tired and unpredictable. That’s normal.

Returning to running after having a baby should not feel like “bouncing back.” It should feel like rebuilding confidence in your body again.

And you don’t have to figure it out alone.

Need Support Returning to Running?

If you’re unsure whether your body is ready for running, or you’d like guidance on returning safely and confidently, our pelvic floor physiotherapists are here to help.

Whether you’re six weeks postpartum or several years down the track, it’s never too late to get support.

We strongly recommend seeing our Women’s Health Physiotherapist before returning to running or high-impact exercise, especially if your birth involved:

• An instrumental delivery (forceps or ventouse)
• A pushing stage longer than two hours
• A baby over 4kg
• A third- or fourth-degree tear

Speak with our Women’s health Physio who has a special interest in helping new mums return to running. With an assessment she can guide you with an individual program designed to help keep you and your pelvic floor safe.