Can I Run After Having a Baby?
A guide to safely returning to running after giving birth
Are you struggling to get back to running after having a baby? Pre-pregnancy, running was your jam. It was your stress buster, guaranteed to boost your mood, and a fun way to stay fit and healthy. Now in post-partum life, despite building a precious bond with your new baby, running feels like a distant memory.
Don't worry, it doesn’t have to stay that way. With a little patience and compassion for your body, you can safely get back to running.
Postpartum: when’s best to return to running
The latest science-backed recommendations for postpartum exercise say that 12 weeks after having your baby is generally a good time to get back to running. Your body may be feeling stronger and your energy will be returning.
“12 weeks after having your baby is generally a good time to get back to running.”
Prioritize your pelvic health
If, however, you’re having doubts, talk to your health care professional. For postpartum concerns, you may find it especially helpful to consult a pelvic health physiotherapist. Pelvic floor dysfunction is common among new moms, and it's not only physical, but can have a large impact on our emotional, social and mental health. A physiotherapist can help you improve function, awareness and quality of life.
Common Obstacles for Postpartum Runners
Your return-to-run journey will be unique to you, and patience is key. Some signs that you may not be ready to go back to regular running just yet include: pain in your lower back, hip or pelvis when you try to jog - particularly if it doesn’t subside within 24 hours. Also, if you’re experiencing urinary or fecal leaking while running, coughing, sneezing or lifting, it’s best to see your health care professional.
Other factors that might delay your return to running include:
Change in sleep patterns that result in chronic fatigue
Stress and anxiety as a new parent
Decreased levels of strength, endurance, and coordination
Time away from running
Complications during birth
Other medical diagnosis
How to Return to Running Safely
As you monitor and take care of your physical and mental wellbeing, there are a couple of factors that will set you up for success in your return to running. Firstly, a healthy level of optimism and confidence will boost your motivation - it helps to join a running group of other new moms. Also, if you were able to keep up some form of running during pregnancy, you’ll likely find yourself in better condition to take it up again postpartum. If you were a regular runner pre-pregnancy - even better!
Tips for Returning to Running Safely:
Remember, it’s important to wait at least 12 weeks before returning to run
Between 6-12 weeks post birth, engage in body weight exercises and low impact activities such as swimming, elliptical or stationary cycling to help build endurance and strength
When returning to running, don’t start where you left off but gradually increase your time and distances (a good rule of thumb is increasing only 10%-20% of your distance per week)
If you are breastfeeding, remember to make sure your breasts are not overly full before your run to ensure maximum comfort
Recognize signs of pelvic floor dysfunction or musculoskeletal pain and check in with a pelvic health physiotherapist if necessary.
As you reignite your running routine, there will be some bumps along the way, but an individualized therapy plan can help you find your running legs again. At Tall Tree Health, our physiotherapists are leaders, educators and innovators in their field, and you can expect the highest standard of care. We can’t wait to see you out there crushing your next run!
Alisha Weih, Physiotherapist
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