Return to running postpartum

Call me crazy but I couldn't wait to run again after pregnancy. I stopped running around 20 weeks pregnant because it started to feel too uncomfortable in my pelvis. Running is such a low cost and effective form of exercise. It can be great for mental and physical health in the postpartum period.

Are you eager to get back on the pavement but unsure when you can safely run after baby? Here are a few things to consider...

Most women can safely resume running after 12 weeks postpartum, but it’s important that you have been doing some foundational, low impact strength work leading up to that point. Running is high impact and has a lot of demand on our core and pelvis, so you really want to make sure you’ve done the prep work to strengthen those areas before jumping into a higher level activity like running. Here is a very simple screen you can do to check your readiness:

Can you do the following without pain, bleeding, heaviness in your pelvic floor or leakage?

1. walk briskly for 30 minutes
2. minimum of 10 single leg squats
3. hop on 1 foot for 30 seconds
4. jog in place for 1 minute

If the answer is YES and you've been given the go-ahead by your OB, then start slow to build up your endurance with those runs mama!

If the answer is NO to any of these, you may want to be evaluated by an pelvic floor PT to get you on the right track towards those running goals!