Return to running after birth.

POSTED ON October 7, 2019 BY Laura

As a Women’s Health Physio ‘when can I return to running after birth’ is a question I get asked a lot.

It is much easier to guide someone I know with this question but there are some rules that everyone can stick to!

Firstly do not just wake up one day and think ‘today I am going to go for a run’ (having done no exercise since having your baby). Secondly just having your 6/8 week GP does not give you the OK to start running (they rarely check anything other than if you are using contraception!).

My first recommendation is that you read our other blog ‘return to exercise after having your baby’ and follow what I recommend for weeks 1-8 first. You should really build up gradually, strengthening your core and your pelvic floor before embarking on a run.

So once you are at least 8 weeks, it takes a minimum of 6-8 weeks for soft tissues to heal, let alone strengthen, (ideally even 12) will you just pop your trainers on and head out for a blast?! NO!!

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Postnatal Rehabilitation

Postnatal rehabilitation is about progression, scroll through the images below to see our paced progressive training program, it is basically the couch to 5k so downloading the app might be a good idea!

If you have been a keen and regular runner either pre pregnancy or even during your pregnancy you will probably skip through the plan slightly quicker but we really would still recommend following it!

There are a few of things that you need to keep an eye out for:

-pain anywhere in your body (unless its just your leg muscles aching)

-pelvic floor weakness or heaviness


Should you experience any of the above DO NOT continue, either go to see a Women’s Health Physio or at least cut back and find a level which does not cause these problems to happen. It is likely that you are just not quite strong enough to cope with the intensity and you need to build your foundations a bit first! If problems continue please then definitely see a Physio!!

Lastly, when you return to running after birth, make sure you are wearing a good supportive bra, you can see our range of sports bras here!

Good luck and let us know how you get on!!


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