Your Postpartum Running Journey: How to return to running safely and confidently after pregnancy

Bringing a new life into the world is an incredible journey, but it’s also a physically transformative experience. Many new mums are keen to get back to activities they love, like running, but the thought of high-impact exercise can also feel intimidating. With a mindful approach, you can safely ease back into running while considering the unique changes your body has gone through. Whether you delivered vaginally or via C-section, there are important factors to keep in mind as you begin your postpartum running journey.

The impact of running postpartum

Running is a high-impact activity that places significant demands on the body, especially the pelvic floor muscles. Research shows that postnatal runners have an increased risk of issues like musculoskeletal pain (e.g., hip or knee pain), urinary incontinence, abdominal separation, and pelvic organ prolapse if they return to running too soon. That’s why it’s crucial to ensure your body and pelvic floor are ready before you start pounding the pavement again.

Running considerations after vaginal delivery

After a vaginal delivery, your body undergoes notable changes, particularly in the pelvic region. The levator hiatus, the space between the pelvic floor muscles that allows the urethra, vagina, and anus to pass through, widens during pregnancy and childbirth. While it may gradually return to a similar size as after a C-section within the first year postpartum, it doesn’t completely revert to its pre-pregnancy state. Additionally, post-delivery, the bladder neck may become more mobile, which can affect your ability to maintain continence during high-impact activities. The pelvic floor muscles may also weaken, making it crucial to address any potential pelvic floor dysfunction before returning to running.

Healing after having a C-section:

If you delivered via C-section, your body needs time to heal the uterine scar and abdominal fascia. Even six weeks postpartum, the uterine scar is still in the process of healing, and the abdominal fascia takes longer to regain full strength. These factors highlight the need for a gradual, cautious approach when returning to running.

General postnatal tips:

Listening to your body is key before jumping back into running. Be aware of symptoms like urinary or faecal incontinence, pelvic pain, or abdominal weakness, as these could indicate pelvic floor or abdominal dysfunction. Start with low-impact activities during the first three months postpartum and gradually transition to running between three to six months if no symptoms persist. A walk/jog program under the guidance of a physiotherapist can help you safely increase your running volume and balance with walking.

Are you ready to return to running?

How can you tell if you’re ready to lace up those running shoes? A women’s health physiotherapist can provide a thorough assessment, evaluating your strength, endurance, and pelvic floor function. The assessment may include the following components:

• 👟 Load Assessment:
  • Can you walk for 30 minutes
  • Can you balance on one leg
  • Can you do a single-leg squat
  • Are you ready to jog on the spot
  • Can you perform a forward bound
  • Are you able to hop in place (single leg)
  • Can you perform a single-leg ‘running man’

• 💪 Strength Assessment: Can you perform the following?
  • Single-leg calf raises
  • Single-leg bridges
  • Single-leg sit-to-stand
  • Side-lying leg raises

• 😊 Symptom Assessment: Can you do the above with,
  • No signs of urinary or faecal incontinence
  • No vaginal pressure, bulging, or dragging sensations
  • No unusual bleeding not related to your menstrual cycle
  • No musculoskeletal pain (e.g., pelvic, hip, knee pain)

• 🔍 Pelvic Floor Assessment:
  • Internal strength assessment
  • Ability to perform quick contractions (10 fast repetitions)
  • Multiple maximum contraction holds (8-12 reps of 6-8 seconds)
  • Submax hold (60 seconds at 50% max)
  • Measurement of the levator hiatus space

Additional things you can do to ensure a safe return to running

Besides physical readiness, other elements play a role in your return-to-running journey. Addressing these can support a more holistic approach to postpartum fitness:

🤸‍♀️ Strength Training: Incorporating safe, postnatal strength work is essential for building a strong foundation and recovering before resuming high-impact activities.

🌬️ Breathing Techniques: Start with a slow pace to ensure you can maintain a conversation while running. Proper breathing techniques help avoid overloading the pelvic floor during intense exercise.

💃 Diastasis Rectus Abdominis (DRA): Managing DRA is important, as it affects abdominal wall function and pelvic floor health. Look out for signs like abdominal doming, sinking at the midline, or significant rib cage flaring during loaded activities like curl-ups or planks.

🔄 Scar Mobilisation: C-section and perineal scars can cause discomfort and movement restrictions. Scar massage techniques can help reduce inflammation, fibrosis, and improve healing.

👟 Supportive Clothing: Wear a well-fitted sports bra for support and opt for cushioned footwear to protect your feet, knees, and hips during impact activities.

😴 Sleep: Aim for at least 7 hours of sleep per night, and take daytime naps if needed to support physical and psychological recovery.

🥗 Nutrition: As a new mum, it’s easy to prioritise your baby’s needs over your own. Make sure you’re fuelling your body properly to aid recovery and meet the demands of running.

Ready to Get Started?

Call the clinic today or book a pelvic health appointment with one of our women’s health physiotherapists. We’ll help you assess your readiness and guide you on a safe and confident return to running. Let’s get you started on your postpartum running journey today!