5 Ways to Get Back to Running Postpartum

Exercise During the Postpartum Period

Postpartum is defined as the period “immediately following birth and is often without a definitive end point” (1). Typically, a follow-up appointment with an individual’s OBGYN occurs at six weeks postpartum. From a medical standpoint, often the patient is told that their body is healing well, which can be misinterpreted for clearance to return to their previous level of activity unguided. 

For some, the reintroduction of activity feels both mentally and physically achievable. However, many women struggle with fatigue, body dysmorphia, discouragement, and even postpartum depression (2). These barriers can make navigating exercise during postpartum very challenging, and many prefer to quickly jump back into running simply because they want to feel more like themselves.

“So…Can I Run?”

Well, let’s dive into the guidelines for returning to running first before saying “Ready, set, go for it!”.

The American College of Obstetrics and Gynecology encourages women with healthy, uncomplicated pregnancies to engage in at least 20 to 30 minutes of moderate physical activity most days of the week (3). These recommendations are encouraging and often welcomed postpartum, but the return to moderate physical activity, including running, is not always a linear path.

Pregnancy and childbirth are demanding on the body and secondary conditions seen with return to exercise postpartum can include musculoskeletal pain, stress urinary incontinence, and diastasis recti (DR) to simply name a few. (For a greater understanding of diastasis recti, see our blog on DR). While these conditions are extremely common during the postpartum period, they do not have to be a woman’s new normal! Working with a pelvic health physical therapist can assist in the management of any of these conditions. Often, an internal pelvic floor exam will determine if the pelvic floor has the strength and control to tolerate increased activity loads. Don’t worry, if there is work to be done, a pelvic health therapist can instruct you in exercises to improve the strength of this tissue. 

Beyond isolated pelvic floor strength, a pelvic health therapist will assess the entire musculoskeletal system to determine one’s readiness to run. Recent guidelines encourage the assessment of the following movements and strength exercises before a return to run program (4):

Strength assessments x 20 reps each

• Single leg calf raise
• Single-leg bridge
• Single leg sit to stand
• Sidelying hip abduction

Impact assessments

• Walking 30 minutes
• 10-second single leg balance
• Single leg squat 10 reps
• Jog in place 1 minute
• Forward bounds 10 reps
• Single leg hop in place 10 reps
• Single leg running man 10 reps

If any of these assessments create feelings of musculoskeletal pain, feelings of pelvic heaviness or dragging, urinary or fecal incontinence, limited core control, or notable compensations, the body isn’t quite prepared for running…yet. Meet with a pelvic health therapist to work on improving these symptoms first and foremost. 

Current guidelines recommend that returning to running postpartum occur within three to six months after delivery which can come as a surprise, and often as a disappointment, for those who were anticipating hitting the ground running a bit sooner. While for some individuals this can be the case, for many this is not reality. Many factors go into the readiness of the body to run again, and if the 3-6 month timeline is better suited for your body, know that there is so much productive work that can be done in the meantime. Walking, lifting weights, prioritizing sleep, core-specific rehab, and pelvic floor exercises are all crucial steps in the early postpartum journey and will ultimately lead to success with the return to running. Remember that every individual’s journey to get back to running postpartum is unique! Listen to your body and pat yourself on the back for making it this far. 

5 Ways to Get Back to Running Postpartum

Closing Thoughts

The journey to returning to run postpartum can look many different ways and can often leave moms feeling discouraged and confused. While some individuals are able tocan return to running at a quicker pace, current guidelines do recommend a timeline of closer to three to six months postpartum prior tobefore lacing up and logging some miles. 

Upon the return to running postpartum, individuals may experience musculoskeletal pain, feelings of weakness and instability in the core and hips, or urinary and fecal incontinence. While many other symptoms of pelvic floor dysfunction can present themselves, these are some of the most common. These symptoms are a direct sign that the body is not yet prepared for running, and opportunities for pelvic floor strengthening and musculoskeletal strength training may be welcomed! A pelvic floor physical therapist can best guide you through an exercise program and get you well on your way to tackling pavement or trails. 

Ultimately, there are 5 things that you can do to navigate the process of returning to run postpartum. These include prioritizing yourself, staying active through pregnancy, becoming best friends with a pelvic health PT partaking in a postpartum program designed by a pelvic health PT (pssst check out our program through the [P]rehsb App), breathing with your diaphragm, and starting small to work towards something big! 

We spend 280 days preparing for the arrival of our child. Let’s be kind to ourselves, practice patience, and spend some time preparing our bodies to run again. 

Are you ready? Get set, and go make a return to running postpartum plan.