When can you start running postpartum?
Returning to running after pregnancy is a personal journey, and it's essential to listen to your body. While there's no set timeline, it's generally recommended to wait at least three months postpartum before you start. This allows your body, which has been through so much, the time it needs to heal and recover.
At KIC, we've partnered with our resident physio and running expert, Alana Murrihy, to create a supportive guide for your postnatal running journey. This checklist is here to empower you, not to pressure you. It's about helping you safely transition back into an activity you love, one step at a time.
How soon can you start running after pregnancy?
Every postpartum recovery is unique. Some people may feel ready to start running around six months after birth, while others might need closer to 12 months. Both timelines are completely normal. Recovery is not a race, and giving your body the time it needs is the most important thing.
However, as a general guide, we recommend waiting at least three months postpartum before returning to running. This gives your body, especially your pelvic floor and abdominal muscles, crucial time to recover from the demands of pregnancy and childbirth.
How do you know if your body is ready for postpartum running?
Before you hit the pavement, it's important to check in with your body. Here are four key areas to assess to determine if you are ready for postpartum running.
1. Pelvic Floor Strength
Your pelvic floor is a key player in supporting you during a run. Pregnancy and childbirth place a significant load on these muscles, so checking their function is a crucial first step.
Ideally, everyone would have access to a women's health physio during pregnancy and postpartum. If that’s not possible, be aware of these common signs of pelvic floor dysfunction:
- Leaking (bladder or bowel incontinence)
- A feeling of pain, heaviness, bulging, or dragging in the pelvic region
If you experience any of these symptoms, it’s best to pause and consult a healthcare professional.
Your pelvic floor strength test:
Before you consider running, see if you can comfortably complete the following:
- 10 fast pelvic floor contractions (on and off)
- 10 rounds of 8-second holds
- 1 gentle hold for 60 seconds
2. Abdominal Muscle Recovery
During pregnancy, it's common for abdominal muscles to stretch and separate, a condition known as diastasis recti. For most, this heals naturally within 6 to 8 weeks postpartum, with a gap of less than 2–3cm (about two to three finger-widths) considered normal.
If you notice a larger gap or abdominal bulging, it’s wise to give your body more time to heal or work with a physio. Running too soon can put extra pressure on your abdomen and pelvic floor, potentially leading to further issues.
3. Scar Mobilisation
Whether from a caesarean or vaginal delivery, scars are a part of many postpartum journeys. Tightness or discomfort from scar tissue can affect muscle function and limit your range of motion.
Gentle scar mobilisation, which is like a light massage of the area, can help reduce stiffness and discomfort. If your scar is causing issues, a women's health physio can provide targeted techniques to improve mobility and function.
4. Load and Impact Readiness
Ready to start moving? Let’s check if your body is prepared to handle the impact of running. These strength milestones can help gauge your readiness. Can you complete these tasks without pain, leaking, or pelvic floor symptoms?
- Walk for 30 minutes comfortably
- Balance on each leg for 30 seconds
- Jog on the spot for 60 seconds
- Hop 10 times on each leg
- Perform 20 single-leg squats, bridges, and calf raises on each side
- Complete 20 side-lying hip abductions on each side
- Hold a plank for 30 seconds (on knees or toes)
- Hold a side plank for 30 seconds on each side
If you can tick off most of these, it's a great sign you're ready to get started with a gradual postnatal running plan.
What is a safe way to start running again?
Feeling ready is a huge milestone! But remember, your body is different now, so jumping straight back into your old routine might not be the best approach. A gradual plan is key to a safe and sustainable return to running.
That’s where our KIC Return to Running Postpartum Program can support you. Over 8 weeks, we’ll guide you from 0 to 3km, helping you build strength and confidence gradually. We’ll encourage you to listen to your body every step of the way, because whether it takes you 8 weeks or 8 months, what matters is that you’re moving in a way that feels good for you.
Your journey, your rules.
Ready to run? We've got you. Start your 7-day free trial today.
Frequently Asked Questions
Q: Can I run postpartum if I had a C-section?
A: Yes, you can return to running after a C-section, but your recovery timeline may be different. It's crucial to wait until you've been cleared by your doctor (usually after your 6-week check-up) and to pay close attention to your scar and abdominal strength before beginning a gradual postnatal running program.
Q: What are the best shoes for postpartum running?
A: The best shoes are those that provide good support and cushioning to help absorb impact. Your foot size and shape may have changed during pregnancy, so it’s a good idea to get professionally fitted for running shoes before you start.
Q: What should I do if I experience pain while running postpartum?
A: If you experience any pain, pelvic heaviness, or leaking while running, it is a sign to stop and consult with a healthcare provider or a women's health physiotherapist. Pain is your body's way of telling you it's not ready for that level of activity, and it's important to listen to it.
