When can I start running again after I've had a baby?

Everyone’s postpartum recovery looks different. While some women might feel ‘run ready’ around six months, others might need closer to 12 months—and that’s completely okay. Recovery isn’t a race. However, as a general guide, we recommend waiting at least three months postpartum before returning to running. Here’s why.

1. Pelvic Floor Check-In

Your pelvic floor is a key player when it comes to running postpartum. Pregnancy and childbirth can place a big load on these muscles, so it’s important to ensure they’re functioning well before you start running.

Ideally, every mum would have access to a women’s health physio both during pregnancy and postpartum. But if that’s not possible, here are some common signs of pelvic floor dysfunction to look out for:

• Leaking (bladder or bowel incontinence)
• Pain, heaviness, bulging, or a dragging sensation in the pelvic area

If you notice any of these symptoms, it’s best to hit pause and speak with a professional.

Your pelvic floor strength test:

Before running, see if you can comfortably complete:

• 10 fast pelvic floor contractions (on and off)
• 10 rounds of 8-second holds
• 1 gentle hold for 60 seconds

2. Abdominal Muscle Check

During pregnancy, your abdominal muscles stretch and separate—a condition called diastasis recti. For most women, this will heal naturally within 6 to 8 weeks postpartum. A gap of less than 2–3cm (or about two to three finger widths) is considered normal.

Noticed a larger gap or abdominal bulging? It’s worth giving yourself more time or working with a physio before running. Running too soon could put extra pressure on your pelvic floor and abdomen, increasing the risk of further issues.

3. Scar Mobilisation

Whether via caesarean or vaginal delivery, scars are part of many mums’ postpartum journeys. Discomfort or tightness from scar tissue can affect nearby muscles and, in some cases, limit your movement.

Scar mobilisation (think gentle massage to the area) can help reduce inflammation, stiffness, and discomfort. If scars are causing trouble, a women’s health physio can guide you through targeted techniques to improve mobility and function.

4. Load & Impact Goals

Okay, now to the fun part—moving your body! Before you start running, it’s important to check whether your body is ready to handle the impact. These are some strength milestones that can help you gauge your readiness:

• Walk for 30 minutes without pain or discomfort
• 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, single-leg bridges, and single-leg calf raises on EACH side
• Complete 20 side-lying hip abductions on EACH side
• Hold a plank for 30 seconds (knees or toes)
• Hold a side plank for 30 seconds on EACH side

If you can tick off most of these without pain, incontinence, or pelvic floor symptoms, you’re in a great spot to get started.

A Final Note on Safety

Before returning to running, it’s crucial to be aware of any other musculoskeletal aches or pains, like knee or back discomfort. If something doesn’t feel right, check in with your physio or healthcare provider. Pain-free movement is the goal!

What’s Next? Start with a Gradual Plan

Feeling ready? Amazing! But remember, jumping straight into 5km runs might not be the best idea. That’s where our Return to Running Postpartum Program comes in.

Over 8 weeks, we’ll guide you from 0 to 3km, gradually building your strength and confidence—while ensuring you’re listening to your body every step of the way. Whether it takes you 8 weeks or 8 months, it doesn’t matter. Your journey, your rules.

You’ve got this, Mumma!