November 12, 2021

Returning to Running Postpartum

We asked the amazing experts behind KICRUN to share their top tips and main things to consider with postpartum running training. Here’s what they had to say… 

1. Medical clearance:

When returning to running after giving birth, the first step is to be cleared by your GP or obstetrician for exercise. This usually occurs around 6-8 weeks, but it is important to note that this is not necessarily clearance to start running. You will need to build your body back up with the following steps before you can return to running or impact exercise.

2. See a women's health physio:

Whether you had a cesarean or vaginal delivery, it is important to check that your pelvic floor has recovered and is strong enough to tolerate the load of running. You may need to complete some exercises before you start any impact exercise to ensure that you have the strength to run, jump, cough and sneeze with confidence postpartum. Completing a postpartum program like KICBUMP is really beneficial. The sooner you get onto this the better, so get the ball rolling before you intend to start running.

3. Strengthen:

See a musculoskeletal physio who can screen you for any areas that may need to be strengthened before you start running – this may include your calves, glutes and core abdominals. Depending on how you feel and where your energy is at, you can get started on this quite early in your recovery under the guidance of your physio.

4. Give it time:

Don’t rush this, your body has been through a lot and it is so important to take whatever amount of time you need to recover. Take it slowly, build up gradually and listen to your body.

5. Make time to warm up and cool down

And follow a run program like KICRUN that can help you manage your load across the week.  

6. Check your shoes are still the right fit

A lot of women find their feet change through pregnancy and motherhood, you may need a new fit before you hit the pavement again. Check out our recent blog from Brooks on how to find your perfect runner! 

7. Have fun & enjoy getting out there again!