by Sabrina Wieser, USATF L3 Endurance Coach, Marathoner, and Content Creator
As a long-distance runner myself, running after pregnancy has been a top priority for easing back into exercising. The postpartum period is crucial for healing, recovery, and bonding with your baby. However, many new parents like me are eager to return to physical activity, including running.
If you're keen on getting back to running, it's important to establish a solid foundation before hitting the pavement to avoid getting injured or slowing down your recovery after having a baby.
Ultimately, listen to your body and determine what feels right for you. While it can be challenging to incorporate exercise postpartum, remember that moving your body is a form of self-care, not punishment.
When can I start running after giving birth?
Postpartum exercise guidelines suggest waiting at least 12 weeks before resuming running or weightlifting. Cardio workouts and strength training are excellent ways for women to regain mental clarity and strengthen our bodies post-pregnancy.
Especially after a C-section, running will have to wait much longer than if you had a vaginal birth. In my case, my doctor told me five weeks post C-section I can start with slow, very low-mileage jogs to feel things out.
Many women who had an uncomplicated delivery are okay to resume running around four weeks postpartum. It's important to listen to your body and see how you feel rather than relying solely on guidelines and others' experiences.
Is it safe to resume running after pregnancy?
Yes, it's generally safe to start running again after pregnancy, but it's important to consult with your OB-GYN or a physical therapist to determine the right time for you.
Factors such as the type of delivery and any complications can influence when you can safely begin exercise again.
Assuming a healthy pregnancy and uncomplicated childbirth, experts suggest most women can return to low- to moderate-intensity exercise soon after giving birth. But how soon is too soon?
Since running is a high-impact sport, physical therapists recommend preparing your body beforehand.
Don’t put pressure on yourself
It's also important to check in with yourself and your mindset. Many women feel pressured to regain their 'pre-baby body' so quickly after giving birth, creating unrealistic expectations regarding full-body recovery and the timeline for returning to running.
It’s important to remember that rushing the process can potentially lead to additional complications and prolong your healing and recovery period.
Before incorporating running into your routine, it's crucial to include exercises that enhance core stability, strengthen lower extremities, and gradually introduce plyometric activities as you feel ready.
Not putting too much pressure on yourself also means the understanding that each post-pregnancy journey is unique and there isn't a one-size-fits-all timeline. For everyone around you, a positive approach would involve understanding the obstacles postpartum athletes face like us and celebrating our accomplishments.
What to expect after returning to running after pregnancy
Leaking Milk
Running can trigger milk leakage, especially if you're breastfeeding. To prevent a soaked bra and shirt, breastfeed or pump before running. Consider wearing a supportive bra and nursing pads to manage any leaks during your workout.
Vaginal Discharge
Known as lochia, vaginal discharge after childbirth may contain blood, mucus, and uterine tissue. It's heaviest in the first week and can continue lightly for four to six weeks postpartum.
Other Leaks
Urinary incontinence may occur postpartum, causing leaks when you cough, laugh, sneeze, or exercise. Use liners or pads designed for incontinence to stay comfortable and dry.
Pelvic Pain
Pelvic and lower back pain are common during pregnancy and can persist into the postpartum period. You might experience discomfort in the sacroiliac joint (connecting the lower spine to the pelvis) or pubic symphysis (between the pubic bones).
To ease pain and strengthen these areas, incorporate core and pelvic stability exercises like pelvic tilts, abdominal bracing, bird dogs, and Kegels into your routine. It's beneficial to perform these exercises before heading out for a run.
General Pain
Running after pregnancy can cause soreness in various parts of your body, including joints, ligaments, muscles, and bones. This discomfort is normal given the physical demands of childbirth.
Loose Joints
Hormonal changes during pregnancy, like the presence of relaxin, can lead to joint laxity for up to six months after childbirth. Be cautious when running on uneven surfaces to prevent injury.
Taking your vitamins on a regular basis (such as magnesium, vitamin C, and calcium) may support an overall healthier you.
How to start running after pregnancy
Take a gradual approach when easing back into running postpartum.
If you were a runner before pregnancy, you might be familiar with the recommendation to continue running with adjustments like a slower pace or reduced mileage. Similarly, it's advisable to start with modifications before returning to your pre-pregnancy running routine.
As you reintroduce running into your routine, it's important to proceed at a slower pace than you're accustomed to. Your doctor or a coach can assist in creating a personalized running plan, but generally, incorporating walking, jogging intervals, and then progressing to running is a gradual approach to rebuilding fitness.
Additionally, integrating strength training for your core and pelvic floor is essential for a successful postpartum exercise plan.
If you weren't a runner before pregnancy, don't feel discouraged; you can still become one!
Running is accessible to everyone, so don't set limits on yourself. Begin by setting small, achievable goals to start your running journey.
Here’s a progressive approach I have been following with walking and jogging intervals:
- Start with 15 minutes of alternating one minute of jogging with two minutes of walking.
- Progress to 20–30 minutes of jogging and walking intervals.
- Gradually reduce the walking intervals, transitioning to one minute of jogging and one minute of walking.
- Slowly decrease the walking interval while increasing the jogging interval until you can maintain a consistent jogging pace.
How to know when to stop running
If you experience any of these symptoms when starting your running after pregnancy routine, consult your pelvic floor physiotherapist or family doctor before continuing:
- Urinary or fecal incontinence (leakage)
- Vaginal bleeding unrelated to menstruation
- Pain, pressure, or heaviness in the perianal or vaginal area
- Joint or muscle pain
Your body may still be in the process of recovering from childbirth. It's crucial to rebuild strength, endurance, balance, impact absorption, and pelvic floor function before resuming running safely.
Talk to your doctor about those symptoms or consult with a physical therapist.
How I'm running after pregnancy
Personally, I focused first on getting my nutrition back on track, including taking my Lypo-Spheric® supplements on the daily as I started to feel more like me. I'm not as focused on the sports performance I wrote about on the blog earlier this year; now, it's about nutrition for the health of myself and my new baby.
I hope you — eventually, and taking all the time you need — crush all your postpartum running goals!
Sabrina (@runningbrina) has completed seven marathons and more than 30 half marathons since she started running in 2014. A new, first-time mom, her energy is addicting, her expertise in how to combine running and strength training unmatched, making her website a solid source for all of your endurance training questions.
