Twin Pregnancy Puts More Demand on Your Pelvic Floor—Here’s What That Means for Runners
Twin pregnancy significantly increases pressure on your core and pelvic floor — which affects how you run during pregnancy and how you return to running postpartum. In this post, you’ll learn:
How carrying twins affects your pelvic floor
Why runners experience unique challenges after a twin pregnancy
A 3-step framework to safely return to running postpartum
The best postpartum core + pelvic floor exercises to start with
How to build a realistic running plan as a twin mom
Before we dive in → grab my FREE Twin Mom Core & Pelvic Floor Starter Guide, a gentle, twin-mom-friendly starting point to reconnect your deep core and pelvic floor.
Why Twin Pregnancy Is Different for Your Pelvic Floor (Especially If You’re a Runner)
Twin pregnancy places greater load, pressure, and demand on your pelvic floor. That matters because:
Your pelvic floor absorbs impact every single stride
More weight = more downward pressure
More pressure = more work for your core + pelvic floor system
During my twin pregnancy, I got the OK from both my OB/Gyn and High-Risk OB to continue running at my current level. I ran until 19 weeks, but things felt different as my pregnancy progressed. Breathing got harder. Mechanics changed. And I eventually stopped running due to SI joint pain — a common experience for twin moms.
How Twin Pregnancy Changes Your Core + Pelvic Floor Mechanics
1. Increased Pressure = More Downward Load
Carrying twins increases:
Pelvic floor stress
Risk of urinary leaking with running
Risk of prolapse symptoms or vaginal heaviness
2. More Stretching of Connective Tissue
Twin pregnancies can increase:
Diastasis recti
Reduced core tension + stability
A well-functioning core is essential for shock absorption and running form.
3. Altered Running Mechanics
As twin pregnancy progresses, runners often experience:
Shortened stride
Increased pelvic tilt
Overuse of hip flexors
Reduced shock absorption
Difficulty accessing deep core support
All of this influences your postpartum running timeline.
Twin Postpartum Body: What That Means for Your Running Postpartum Plan
Twin moms often need a longer and more strategic return-to-run progression. Here’s why:
Sleep deprivation is more intense and more prolonged
Your core and pelvic floor may need additional rebuilding time
Lifting, carrying, and feeding two babies creates double the daily strain
Looking for Self-Guided Support -> Check out My Postpartum Recovery Guide
The Runner’s Guide to Postpartum Core Recovery After Twins
Your 3-Step Framework for Returning to Running After Twin Pregnancy
Step 1: Rebuild Fundamentals (Weeks 0–12 or longer)
Focus on restoring:
Breathing mechanics
Deep core activation
Pelvic floor coordination
Gentle walking + mobility
Learn more from APTA Pelvic Health
Step 2: Add Load + Strength (Weeks 8–20+)
Prioritize:
Glute and hip strength
Single-leg stability
Upper body strength (because carrying twins demands it)
Example exercises:
Dead bug variations
Side-lying hip work
Bridges > Progressed to Single Leg Bridges
My Core + Pelvic Floor Flash Guards are a great place to start!
Step 3: Build Your Running Postpartum Plan
Sample progression (adapt as needed):
Run 1 min / Walk 2 min × 10
Run 2 min / Walk 1 min × 8
Run 3 min / Walk 1 min × 6
5-minute intervals
Build to 20–30 minutes continuous running
Add hills + speed last
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.
What Symptoms Twin Moms Should Watch For
These are messages, not mistakes:
Leaking
Pelvic pressure or heaviness
Hip, groin, or SI joint pain
Doming/coning with core work
Feeling “weak through the middle”
If you notice these → pause, regress, rebuild, retry.
Experiencing symptoms? → Connect with me for 1:1 Support
FAQs: Running After Twin Pregnancy
1. Is it normal to take longer to return to running after twins?
Yes. Twin moms experience more stretching, pressure, and demand on the core/pelvic floor. Longer recovery ≠ failure.
2. Can I run during twin pregnancy?
Often yes—with modifications, symptom monitoring, and clearance from your in-person provider.
3. What if I have diastasis recti?
You can still return to running—with a strong focus on postpartum core recovery first.
Learn more about Diastasis Recti Here.
4. What if I’m leaking when I run?
Common, not normal, not permanent.
Mechanics + breath + strength matter more than kegels alone.
5. Should twin moms see a pelvic floor PT?
If you have symptoms — yes.
If you don’t — a progressive plan may be enough.
Final Thoughts: Your Twin Postpartum Running Journey
Twin pregnancy creates more pressure, more stretch, and more demand on your pelvic floor. That means your running journey will look different — and that’s okay.
Here’s your roadmap:
Rebuild your core + breathing first
Strengthen your hips, glutes, and upper body
Follow a phased, realistic return-to-run plan
Monitor symptoms and adjust
Give yourself permission for a longer timeline
Ready to Feel Strong, Connected, and Capable Again?
Here’s where to begin:
👉 Download the FREE Twin Mom Core & Pelvic Floor Starter Guide
👉 Explore my Postpartum Recovery Guide
👉 Learn more about 1:1 support for twin moms
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.