Returning to Running Postpartum: A Week-by-Week Progression That Actually Works
If you’re postpartum and craving the rhythm of running again—but your body feels unfamiliar, weaker, or more sensitive than before—this guide walks you through a safe, progressive, week-by-week plan to rebuild strength, protect your pelvic floor, and return to running without setbacks.
This isn’t about “just trying a run” once you’re cleared. It’s about rebuilding the core system that supports impact so running feels strong, connected, and sustainable again—whether you’re a few months postpartum or further out.
TL;DR — What You’ll Learn in This Post
A realistic timeline for returning to running after pregnancy
A structured week-by-week progression that actually works
How to pair running with postpartum core and pelvic floor recovery
How to know when you’re ready to progress
Red flags to watch for
What to do when life makes consistency hard
👉 Before we dive in → Grab my Pelvic Floor & Core Strengthening Flash Cards, designed to help you reconnect your breath, deep core, and pelvic floor so your body can better tolerate impact when returning to running.
Why Returning to Running Postpartum Requires a Different Approach
Running postpartum is never one-size-fits-all. Pregnancy places significant demands on your core, pelvic floor, and connective tissue—and those demands don’t disappear just because you’ve been cleared to exercise.
Many postpartum bodies experience:
Abdominal wall stretching
Increased pressure on the pelvic floor
Diastasis recti
Fatigue and disrupted recovery
Lingering pain or movement compensation patterns
This is why a structured return-to-running plan matters—especially one that prioritizes breathing, core coordination, and gradual exposure to impact.
A note from my experience
I returned to running too soon. I was eager to move and craving a small window of “me time” during a very demanding season of motherhood. Almost immediately, I developed pubic symphysis pain and had to completely reset.
When I slowed down and focused on rebuilding my core and pelvic floor first, everything changed. My running became smoother, stronger, and symptom-free. I now run 2–3 times per week—and actually enjoy it again.
A Week-by-Week Return-to-Running Plan (Postpartum-Friendly)
This plan assumes:
You’ve been cleared by your healthcare provider
You’ve started some basic postpartum core strengthening
You’re not experiencing pelvic heaviness, leaking, or persistent pain
(If you are, working with a pelvic health physical therapist is strongly recommended. I am here to support with 1:1 Coaching)
A note from my experience:
I returned to running too soon. I was eager to move and desperate for a small window of “me time.” I developed pubic symphysis dysfunction almost immediately and had to reset. Once I rebuilt my core strength, my running became stronger, smoother, and symptom-free. I now run 2–3 times per week.
Learn more from APTA Pelvic Health
WEEK 1: Reconnect to Your Core + Breath
Focus on rebuilding the deep core system that supports running. Do this 3–4x per week:
360 (Diaphragmatic) breathing
TA activation + breath coordination
Pelvic floor lengthening + gentle engagement
Walking 10–15 minutes daily
My FREE 10-Minute Guide to Strengthening Your Core walks through all this!
WEEK 2: Walking Progression + Low-Load Strength
Build endurance without impact. Do this 3–4x per week:
Increase walking to 20–25 minutes
Add bodyweight squats, glute bridges, and step-ups
Continue core + pelvic floor work from week 1
WEEK 3: Introduce Run-Prep Drills (Still No Running Yet)
This week is about movement patterns—not mileage. Do this 2–3x per week:
Marching with core engagement
Heel taps
Single-leg balance work
Gentle plyo prep: small hops in place
Why this matters:
The pelvic floor and connective tissue need graded exposure to impact after pregnancy. Skipping this step often leads to setbacks later.
WEEK 4: Walk-Run Intervals (Your First Run!)
If you’re symptom-free, start here. Try this walk-run structure:
5 min warm-up walk
1 min run / 2 min walk x 6 rounds
5 min cool down
Modify if needed: Shorten run intervals, lengthen walks, or stay at this level for 2 weeks.
Stop if experiencing any of the following symptoms & reassess:
Pelvic heaviness
Leaking
Sharp pain
Doming/coning
Hip or low-back pain
WEEK 5: Increase Run Intervals + Add Strength
Goal: Let your body adapt while continuing postpartum core strengthening. Try:
2 min run / 2 min walk x 6
Add dead bugs, bird dogs, and anti-rotation exercises
Add loaded lower-body strength 2x/week
WEEK 6: Consolidate Your Running Base
Staying at the same level for longer is NORMAL in postpartum recovery. Structure:
Walk-run 20–30 minutes
Choose: 2 min run / 1 min walk OR 3 min run / 2 min walk
Maintain core and strength work
WEEK 7: Run More Than You Walk
This is a common turning point—often later than expected. Try:
4 min run / 1 min walk x 5
Add 1–2 hills (walking or running)
Prioritize recovery: sleep, mobility, hydration
WEEK 8: Continuous Running (Optional)
If your body feels ready, try:
10–12 minutes continuous
OR stick with intervals—this is just as effective and often safer early on
Continue:
Pelvic floor-aware breathing
Core strengthening
Strength training 2–3x/week
How to Know When to Progress vs. When to Hold
You can progress if:
No leaking
No heaviness
No pain
No deep fatigue
You recover well within 24 hours
Hold or scale back if:
Pressure/heaviness
Pubic bone or SI pain
Coning/doming
Exhaustion hits harder than normal twin-mom-life
FAQ
1. How soon can you return to running postpartum?
Many postpartum runners begin between 12–20 weeks, depending on core and pelvic floor recovery—not the standard 6-week clearance.
2. Does pregnancy change your running mechanics?
Yes. Many postpartum runners develop increased rib stiffness, over-reliance on hip flexors, and reduced core stiffness. Rehab helps restore efficient mechanics.
3. Do I need a pelvic floor physical therapist before running?
Highly recommended—especially if you have leaking, pressure, pain, or diastasis recti.
Schedule a 1:1 Coaching Session with Me
4. What if you had a C-section?
Your timeline may be slower. Focus on scar mobility, breath work, and deep core reconnection before adding impact.
Final Thoughts - TL;DR:
Returning to running postpartum works best when you:
Start with breath and core foundations
Gradually introduce impact
Pair running with strength training
Progress only when symptom-free
Prioritize recovery and flexibility
Running isn’t something you “bounce back” to—it’s something you rebuild.
Ready to Feel Strong, Connected, and Capable Again?
Here’s where to begin:
👉 Download the Diastasis Recti-Safe Starter Guide
👉 Explore the Pelvic Floor & Core Strengthening Flash Cards
👉 Learn more about 1:1 support for busy moms
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.